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Leafy green vegetables -

Spinach and kale contain glucosinolates as well as antioxidants, vitamins, and minerals, all of which help support brain health.

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Soy products -

Soy products are rich in antioxidants known as polyphenols. Research has linked polyphenols with a reduced risk of dementia and improved cognitive abilities in regular aging processes.

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Berries -

Berries such as blueberries and strawberries get their distinct hues from flavonoids, which are natural plant pigments that also happen to help improve memory.

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Avocados - Eating avocados, which are naturally high in monounsaturated fats, may reduce blood pressure, thereby lowering the risk of cognitive decline.

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Nuts and seeds -

Walnuts, almonds, and chia seeds all contain the antioxidant vitamin E, which has been shown to improve cognition and reduce the risk of Alzheimer’s disease.

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Broccoli -

Broccoli is rich in compounds called glucosinolates, which, when broken down by the body, produce isothiocyanates. Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.

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Turmeric - Everyday spices that are typically used for their flavor are also often known for their antioxidant properties. For example, turmeric, which has curcumin in it, can reduce anxiety.

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Kimchi and sauerkraut -

These fermented foods play a significant role in human nourishment. In fact, several scientific reports suggest that fermented plant foods improve cognitive function.

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Dark chocolate (70% or more) -

Dark chocolate is an excellent source of iron, which plays an important role in how your body makes the neurotransmitters serotonin, dopamine, and norepinephrine—all of which are important to mental health.

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Coffee -

Researchers have found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.

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Eggs -

Eggs are excellent source of vitamins B6, B12, and folic acid. Research suggests these vitamins may prevent brain shrinkage and delay cognitive decline.

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Whole grains - Brown rice, barley, and oatmeal provide a slow and steady release of energy for sustained mental focus.

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Oily fish -

Oily fish like salmon, tuna, and sardines are a great source of omega-3 fatty acids, and studies have found that people with high levels of omega-3’s had increased blood flow in the brain.

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Beets - This root vegetable is one of the best for the brain! It contains nitrates that may improve blood flow to the brain, which ultimately can help with mental performance.

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Bone broth - Bone broth provides collagen to help reduce intestinal inflammation as well as healing amino acids, like proline and glycine, which keep your immune system functioning and improve memory.

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Coconut oil - Coconut oil can help suppress cells that are responsible for inflammation in the brain. It may also help with memory loss as you age.

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Extra virgin olive oil - Packed full of powerful antioxidants known as polyphenols, plus healthy unsaturated fats, extra virgin olive oil has been associated with cognitive benefits among older adults.

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Legumes - Including black beans, soybeans, and kidney beans, these legumes are high in concentrations of certain anti-inflammatory compounds that appear to be neuroprotective.

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Turkey and chicken - Turkey and chicken contain tryptophan, an amino acid that helps produce serotonin, a neurotransmitter that is associated with mood and well-being.

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Green tea - Green tea contains both caffeine and L-theanine, an amino acid that improves your mood and reduces stress. It is also linked to lower changes of cognitive impairment in middle-aged and older adults.

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Ginger tea -

Consumed for many reasons, ginger tea is also known for its ability to support healthy brain function.

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Rosemary -

Rosemary protects the brain from free radicals, which have been linked to neurodegeneration and Alzheimer's disease.

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Citrus fruits -

High in vitamin C, citrus fruits help produce neurotransmitters for focus and concentration.

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Yogurt - Probiotic foods like yogurt support gut health, which can directly influence serotonin production for feelings of happiness and well-being.

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Tomatoes -

Tomatoes are rich in lycopene, a carotenoid that helps prevent cognitive disorders.

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Bananas -

Bananas are rich in vitamin B6, which helps synthesize serotonin and dopamine, neurotransmitters that trigger feelings of happiness and calmness.

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Water -

Water intake and staying hydrated are essential for all bodily functions, including for optimal brain function. Make sure to drink the recommended daily amount.

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Eat healthy, regular meals - In general, eating the right foods and drinking enough healthy fluids will help nourish the brain and protect it from oxidative stress, which can damage cells.

Sources: (CNBC) (Harvard Health) (Medical News Today) (UnityPoint Health) (Mayo Clinic Health System) (WebMD) (CNET) (CampusWell) (Healthline Media)

See also: What is menopause brain fog?

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