5 Everyday Foods That Are Good for Brain Health!

Introduction

Healthy eating habits are vital for your mental as well as physical health¹. The brain requires proper nourishment just like the stomach, heart, and liver. While a balanced diet is essential, once in a while, it is helpful to pay extra attention to your brain health and add foods that are healthy for the brain.

Just like everything else in your body, the brain needs energy to function properly. Understanding what foods are best for your brain and eating accordingly can help your brain function well.

Here are our picks for the top 5 best foods that will energise the brain and help you learn skills faster:

A common kitchen ingredient, turmeric, is packed with one of the most powerful natural antioxidants called curcumin. The antioxidant properties of curcumin help fight off inflammation in the brain, protecting it from damage! There are numerous ways of using turmeric, one of the most common being using it as a condiment to add to recipes of your choice¹²!

Dr. Rajeev Singh, BAMS

Foods for Brain Health

1. Tomatoes

Tomatoes are a particularly good source of antioxidants, lycopene, and beta-carotene. Antioxidants are known to help protect brain cells and help reduce cell damage². Tomatoes may be one of the most economical ways to support brain health. Adding a little bit of fat to servings of tomatoes and other vegetables such as sweet potatoes might help the antioxidants make their way into the system². Tomatoes and olive oil, the classic, delicious food combination, actually provides us with synergistic health effects and is recommended for brain health.

2. Dark Chocolate

Dark chocolate contains small amounts of caffeine, which gives you benefits similar to that of coffee. Dark chocolate might help improve mental health  and may help improve your attention-span, memory, and concentration. It might also help in boosting the blood circulation to the brain^3,4, which can help it function well.

Dark chocolate might also be effective in lowering blood pressure and cholesterol levels in the body⁴.

As per a study published in the New England Journal of Medicine in the year 2012, the number of Nobel Prize recipients in a nation is in direct correlation with their chocolate consumption! Interesting trivia to ponder over, right? Sure is¹¹!

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

3. Spinach

Spinach is best known for being iron-rich and having anti-inflammatory properties⁵. Spinach is particularly good for the brain, as it is rich in an antioxidant called lutein. This antioxidant might help cleanse the toxins from the brain and reduce the chances of age-related mental decline^6,7.

4. Avocado

Avocado contains vitamin E, which may help improve memory, and lutein, an antioxidant. Avocado is a fatty fruit, but it contains monounsaturated fat, which may help contribute to healthy blood flow. It may also help lower blood pressure, which may help promote brain function and health⁸.

Avocado can provide numerous health benefits, is good for the heart and brain, and might lower your chances of developing conditions like diabetes and heart disease⁹.

5. Whole Grains

Whole grains contain complex carbohydrates that are a good energy source for the brain. The richness of carbohydrates will make you feel energised and refreshed throughout the day. Whole grains, when taken as a component of balanced diet, may help support concentration, comprehension, and overall brain function¹⁰.

Planning a healthy diet with brain health in mind may support long-term cognitive health and could potentially reduce the chance of conditions such as dementia to some extent. Good food habits may also help you to manage fatigue. Your lifestyle reflects your health; hence, take the initial steps to change it for the best. If at any point your diet seems to be unhealthy, make sure you increase the multivitamin and mineral complex in your diet after consulting your doctor.

Conclusion

Including brain-healthy foods like tomatoes, dark chocolate, spinach, avocado, and whole grains in your daily diet may help improve memory, focus, and overall brain performance. These are foods rich in healthy nutrients, fats and antioxidants which might support brain function and reduce the occurrence of age-related mental issues. Hence, along with a good lifestyle, making smart food choices might help you stay active, energised and mentally sharp in the long run.

References

1. Diet and Nutrition [Internet]. NHS. 2023. Available from: https://www.nhsprofessionals.nhs.uk/health-and-wellbeing/helpful-links/diet-and-nutrition
2. Tufail T, Ul Ain HB, Noreen S, Ikram A, Arshad M, Abdullahi M. Nutritional Benefits of Lycopene and Beta‐Carotene: a Comprehensive Overview. Food Science & Nutrition [Internet]. 2024;12(11). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11606860/
3. Dark Chocolate Offers a Variety of Potential Benefits [Internet]. American Psychiatric Association. Available from: https://www.psychiatry.org/news-room/apa-blogs/dark-chocolate-offers-a-variety-of-benefits
4. Sasaki A, Mizuno K, Morito Y, Oba C, Nakamura K, Natsume M, et al. The Effects of Dark Chocolate on Cognitive Performance during Cognitively Demanding tasks: a randomized, single-blinded, crossover, dose-comparison Study. Heliyon [Internet]. 2024;10(2). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10803911/
5. Shirinbayan MM, Azizi M, Amiri E. The Effect of one-week Spinach and NBS Superfood Supplementation on interleukin-6, Superoxide dismutase, and Malondialdehyde Levels after Repeated Bouts of Wingate Test in Trained Men. Nutrition & Metabolism [Internet]. 2025; Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11866640/
6. Yagi A, Nouchi R, Butler L, Kawashima R. Lutein Has a Positive Impact on Brain Health in Healthy Older Adults: a Systematic Review of Randomized Controlled Trials and Cohort Studies. Nutrients [Internet]. 2021;13(6). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8223987/
7. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and Bioactives in Green Leafy Vegetables and Cognitive Decline. Neurology [Internet]. 2018;90(3):e214–22. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5772164/
8. Cheng FW, Ford NA, Taylor MK. US Older Adults That Consume Avocado or Guacamole Have Better Cognition than Non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition [Internet]. 2021; Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8551489/
9. Avocados [Internet]. The Nutrition Source: Harvad. 2022. Available from: https://nutritionsource.hsph.harvard.edu/avocados/
10. Arshad MT, Maqsood S, Altalhi R, Shamlan G, Mohamed Ahmed IA, Ikram A, et al. Role of Dietary Carbohydrates in Cognitive Function: a Review. Food Science & Nutrition [Internet]. 2025;13(7). Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12209867/
11. Harvard Health Publishing. Your brain on chocolate. Harv Health Blog. 2017 Aug 16 [Internet]. Available from: https://www.health.harvard.edu/blog/your-brain-on-chocolate-2017081612179
12. Virtua Health. The top 10 foods that boost your brain health [Internet]. 2025 (updated). Available from: https://www.virtua.org/articles/the-top-10-foods-that-boost-your-brain-health

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