Best Whole Foods For Brain Health

We have all had days where we are just unable to concentrate on anything. Studies have shown that there is a definite relationship between what we put in our mouths and how well our brain works. Studies have also shown that eating a diet high in saturated fats causes a person to feel sluggish, lack energy and focus.

Even though there is no magic pill that we can take to help us concentrate on the tasks we need to complete, there are certain foods we can add to our diet that will help improve brain function.

Whole Foods That Help Improve And Protect Brain Function

• Water – We all know our bodies need water to function properly, but studies have shown that dehydration can cause brain tissue to shrink. Studies have also shown that dehydration impairs short term memory, focus and decision making.

• Beets – Studies have shown that eating beets actually increases the blood flow to your brain, which, will improve brain function!

• Oysters – Oysters are high in zinc and iron, which are vital for proper brain function. Studies have shown that a lack of zinc and iron in a person’s diet can result in poor concentration, in ability to recall things that have happened, as well as many other problems throughout the entire body.

• Eggs – Eggs have gotten a bad reputation lately and although it is true that too much of a good thing can be harmful, adding eggs to your diet is great for brain function. The reason is that eggs are full of B-12, which helps to fight against atrophy (the natural shrinking of the brain as we age). The yolk of the egg is full of choline, which is a building block of brain cells and it has been proven that choline can help greatly improve your memory.

• Berries – Berries are often referred to as super foods because many of them contain fisetin and flavonoid, which help to improve your memory. Blueberries have been shown to help improve motor skills, as well as learning capacity.

• Nuts and seeds – Nuts and seeds are full of Omega’s 3 and 6, folate, vitamins B6 and E, all of which help you to think more clearly. Some also contain magnesium and thiamine which are great for cognitive function as well as memory.

Whole Foods For Brain Health

Leafy Greens contain B6, B12, and folate.

• Leafy Greens – We all know we should eat our leafy greens every day and here is just one more reason we should. Leafy Greens contain B6, B12, and folate. They also contain high levels of iron and it has been proven that if you do not get enough iron your cognitive activity will slow down significantly. Leafy greens include: Kale, spinach, chard and greens.

• Fish – If you want to reduce your risk of getting Alzheimer’s Disease you can start with eating two servings of fish per week. The reason is that fish contain high levels of omega 3 and omega 3 coats the neurons in the brain allowing them to move easily. Omega 3 also allows the brain to get more oxygen, retain new information, as well as recall old information. Herring, Salmon, and Tuna are the best fish you can eat to help with brain function.

• Broccoli – Broccoli is also a great whole food for a healthy brain. Broccoli has been proven to improve memory, as well as slow the aging process of the brain.

More Food Choices For Brain Health


These foods are great sources of the antioxidants, vitamin C and beta carotene that protect brain cells from damage that results from free radicals.

• Berries: Blueberries, Blackberries, Strawberries, Raspberries, Goji Berries, Mulberries, Boysenberries and Cranberries.
• Red Grapes
• Mangos
• Oranges
• Carrots
• Tomatoes
• Cantaloupe
• Green, Red & Yellow Peppers

Folic Acid

Folic acid helps to prevent brain cell degeneration, and so you lose less brain cells. These foods are great sources of folic acid.

• Okra
• Collard greens
• Asparagus
• Black Beans
• Romaine Lettuce
• Spinach
• Lentils
• Black-Eyed Peas
• Sunflower Seeds

Fatty Acids

Processed food, as opposed to whole food either have none or have had their essential Fatty acids removed to prolong shelf life. But, essential fatty acids, including, EPA/DHA and Omega-3 are important for the health and development of the brain because they reduce inflammation and support cell regeneration. Here are the foods that are high in important fatty acids.

• Salmon
• Sardines
• Herring
• Mackerel
• Tuna
• Flaxseeds
• Walnuts
• Soybeans
• Shrimp
• Tofu
• Chia seeds
• Hemp seeds

Final Thoughts

Adding whole foods to your diet that are healthy for your brain is a great way to help prevent degeneration as you age, as well as help you focus on your tasks right now. If you are having trouble concentrating, try adding some of the mentioned foods to your diet and enjoy optimal brain and overall health and wellness.

It is also important to note that a diet that is comprised of whole foods, and one that eliminates processed products and junk food has a vast amount of other health benefits.