10 Best Foods For Brain Health
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10 August 2025
A diet rich in specific nutrients can significantly support brain health, enhancing memory, focus, and cognitive function while reducing risk of neurodegenerative diseases
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1. Fatty Fish: Salmon, mackerel, sardines are rich in omega-3 fatty acids, which are crucial for brain cell structure and function. They also may reduce risk of Alzheimer's disease
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2. Blueberries: Packed with antioxidants like flavonoids, blueberries reduce oxidative stress and inflammation, improving communication between brain cells and delaying cognitive decline
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3. Walnuts: High in DHA, vitamin E, and polyphenols, walnuts support brain function, protect against oxidative damage, and may enhance memory and learning
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4. Leafy Greens: Spinach, kale, and broccoli are loaded with vitamin K, folate, beta-carotene, and lutein, which support brain structure, reduce inflammation
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5. Avocados: Rich in monounsaturated fats, avocados promote healthy blood flow to the brain and provide vitamin E, which is linked to lower cognitive decline
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6. Eggs: A great source of choline, eggs support the production of acetylcholine, a neurotransmitter essential for memory and mood regulation
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7. Turmeric: This spice contains curcumin, an anti-inflammatory and antioxidant compound that may cross the blood-brain barrier, potentially reducing Alzheimer's risk and improving mood
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8. Dark Chocolate (70%+ cocoa): Contains flavonoids, caffeine, and antioxidants that enhance memory, improve blood flow to the brain, and protect against cognitive decline
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9. Whole Grains: Brown rice, quinoa, and oats provide complex carbohydrates and B vitamins, supplying steady energy to the brain and supporting neurotransmitter function
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10. Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds are rich in vitamin E, zinc, and healthy fats, which protect brain cells and support cognitive health
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