15 Brain Foods That May Help Boost Memory and Focus

Your brain is the control center of your body. It processes information and sends messages that control everything from your thoughts and emotions to memory and motor skills. 

As you age, your brain goes through physiological changes that can affect memory, focus, and word recall. But you may be able to lessen some of these changes with your diet, which plays a major role in keeping you sharp and maintaining your mental function. We’ll review some “brain foods” that may boost your memory and focus below.

What are brain foods?

Brain foods are foods that may benefit your brain in some way. These foods contain various nutrients that keep your brain functioning well. These include: 

• Omega-3 fatty acids

• B vitamins

• Vitamin E

• Vitamin C

• Vitamin K

• Selenium

• Iron

• Choline

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Eating a diet rich in these brain foods may help ward off common brain-related conditions and symptoms often associated with older age.

These foods play a number of roles in your brain, including helping with:

• Brain development

• Proper signaling of neurotransmitters (chemical messengers that carry signals between nerves)

• Processing and understanding new information (cognition)

• Memory

• Protein balance

• Reducing the risk of brain-related conditions linked to inflammation, like depression and dementia

The best foods for focus, memory, and brain health

The best foods for your brain are either high in a particular brain-health-promoting nutrient or contain a combination of several that work together to keep you sharp. Remember, no single food is going to boost your brain health. These foods are most beneficial when added to an overall balanced eating pattern.

1. Eggs

Eggs are controversial in the nutrition world. But it turns out that they’re somewhat of a brain-health superfood. In fact, one study compared memory in people who ate eggs once a week with those who ate few or no eggs. Those who eat eggs had slower memory decline as they aged.

Eggs are an excellent source of choline. Your body uses it to make acetylcholine — a chemical that plays a role in brain function, memory, and mood. Studies have also linked choline to better cognition performance and memory in people without dementia. 

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2. Fatty fish

Omega-3 fatty acids are one of the most important nutrients to ensure that your brain functions as it should. So it’s no surprise that salmon, tuna, and sardines are among the top brain foods.

Fatty fish are excellent sources of the omega-3 fatty acids EPA and DHA. DHA, specifically, plays an important role from childhood to adulthood in:

• Memory and learning

• Attention and focus

• Emotional and behavioral health

• Increasing blood flow to the brain

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3. Blueberries

Blueberries are rich in flavonoids, which are a type of natural chemical found in plants (phytochemicals). Anthocyanins are among the most notable flavonoids in blueberries. They’ve been linked to slower cognitive decline (though some of these studies have been funded by berry associations, so there’s a risk for bias). 

A very small study looked at the connection between eating blueberries and performance on cognitive tests. Older adults who ate the equivalent of 1 cup of fresh blueberries a day did better on some cognitive tests than adults who didn’t eat them. Even a moderate amount — about ⅓  cup per day — might protect your brain and reduce your risk of developing other chronic diseases.

4. Broccoli

Broccoli is a cruciferous vegetable. Other examples include: 

• Cauliflower

• Cabbage

• Bok choy

• Brussels sprouts

Cruciferous veggies are rich in sulforaphane (which is what gives broccoli its characteristic smell). Lab studies have found that this compound works to reduce the risk of brain diseases and inflammation. 

Sulforaphane is particularly good for the brain because it can cross the blood-brain barrier, a network of blood vessels and tissues that protects the brain.

5. Mushrooms

Researchers consider some types of mushroom to be brain food. There are more than 2,000 species of mushrooms, but only a handful have been studied for brain health. 

That said, the current research is promising. A 2019 study shows a link between regularly consuming common mushrooms and a lower risk of cognitive decline and memory loss.

6. Walnuts

Walnuts are rich in alpha-lipoic acid — a plant-based omega-3 fatty acid. They’re also rich in folate and vitamin E, which are essential for brain health.

Human and animal studies suggest that eating 1 oz to 2 oz of walnuts per day may improve brain function. It might also reduce your risk of developing dementia. 

7. Turmeric

Turmeric’s characteristic yellow color comes from curcumin, its most active compound. Some research shows that curcumin may help improve memory, mood, and attention span. But study results are mixed and limited to the lab.

Curcumin is also thought to reduce the risk of Alzheimer’s by fighting inflammation, free radicals, and the protein plaques associated with the disease.

It’s also worth noting that most studies looking at curcumin used dosages found in turmeric supplements. Adding small amounts of turmeric to your food might not do much, but it probably doesn’t hurt, either.

8. Coffee

There are lots of claims about coffee’s health benefits, such as preventing heart disease, Parkinson’s, and liver disease. And it turns out that your morning caffeine pick-me-up may have some positive effects on your brain, too. 

When sipped in moderation, coffee — or rather, the caffeine in coffee — may improve your memory, alertness, and processing speed. But balance is key. 

Up to 400 mg of caffeine is generally safe to drink. Depending on the type and size of your coffee, that’s about 2 to 4 cups of coffee a day. Drinking too much coffee — or what some researchers define as more than 6 cups per day — can have a negative effect on your brain and leave you feeling jittery and anxious.

9. Leafy greens

Leafy greens are packed with various vitamins, minerals, and antioxidants that may slow down cognitive decline. And you have lots of leafy greens to choose from, including:

• Kale

• Spinach

• Arugula

• Swiss chard

A notable study looked at the diets of 960 healthy older adults. The researchers found that those who ate leafy greens daily had a slower rate of cognitive decline than those who ate little or none. Specifically, the rate of decline for those who ate the most leafy greens (around 1.3 servings per day) was about half that of the group who ate the least (around 0.09 servings per day).

10. Green tea

Like coffee, certain teas contain caffeine that boost alertness. And green tea may have even more benefits for the brain. 

Lab studies show that drinking green tea was connected to a lower risk of cognitive health problems compared to black and oolong teas. This likely is because green tea contains L-theanine. This amino acid has been connected to improved memory and attention span. But these benefits were observed in people who drank quite a lot of green tea (around 6 cups) or took supplements.

Another study that looked at older adults in China suggested that those who regularly drank tea of any kind had sharper memory. But the evidence is mixed — other research referenced in the study noted that it also mattered how often people drank tea. 

11. Fermented dairy

A small study suggests that fermented dairy — such as probiotic yogurt or kefir — might have beneficial effects on memory. But it isn’t totally clear if the effects are from the dairy or the cultures. Some research suggests that brain benefits are thanks to the dairy. More research is needed to say for sure.

In general, probiotic-rich foods are thought to improve brain health by boosting your gut with “good” bacteria. Your brain communicates with your gut (and vice versa) through the gut-brain connection. 

12. Dark chocolate

Dark chocolate is considered to be a brain food, thanks to its rich flavonoid and polyphenol content, which act as antioxidants. 

One study found that young adults who ate 35 g of 70% dark chocolate performed better on a memory test given 2 hours later than those who ate white chocolate. Scientists used white chocolate as a comparison because it contains very little (if any) flavonoids. 

Another very small study noted similar results: Eating dark chocolate daily for a month was connected to having higher levels of chemicals that support brain function and better performance on cognitive tests. These positive effects were seen 3 weeks after they ate their last piece of dark chocolate. 

13. Avocados

Avocados are rich in many different nutrients. So it’s not surprising that they’ve been touted as a brain food. Some studies have linked avocados with improved memory and cognitive function. But several of these are funded by the avocado industry, so there’s a risk for bias.

That said, avocados contain a variety of essential nutrients. And some are linked to improved brain function, including folate, vitamin E, and vitamin K. 

14. Certain fruit juices

A small body of evidence suggests a link between drinking pomegranate, grape, or cherry juice and improved memory in older adults with early signs of cognitive decline. Researchers think this may be because these fruits contain a high amount of polyphenols.

While the studies mentioned in the review emphasize using 100% fruit juice, even a small portion (an 8 oz glass) can contain a lot of sugar — up to 37 g. And there’s little research around whether having these fruits whole offers the same benefits on brain health. 

15. Whole grains

Some also consider whole grains a brain food because of their beneficial effects on inflammation. Scientists think low-grade inflammation may be tied to faster cognitive decline, and anti-inflammatory diets — like the Mediterranean and DASH diets — might protect brain health. Researchers have noted eating more whole grains was also related to higher cognitive scores.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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