October 29, 2025

Your brain is one of the most energy-demanding organs in your body. It uses around 20% of your daily calories! To keep it sharp, focused, and resilient, you’ll need the right nutrients. Here are five foods scientifically shown to boost brain health and cognitive function.

Fatty Fish

Rich in omega-3 fatty acids like DHA and EPA, fatty fish such as salmon, sardines, mackerel, herring, anchovies, and some trout are the ultimate brain food. Omega-3s build brain and nerve cells and are crucial for learning and memory. Studies also show they may delay cognitive decline. Keep in mind that whole food sources are best. Some fish oil supplements have been known to oxidize, which can negatively impact the body. Aim for at least two servings of fatty fish per week and don’t let anyone tell you anchovies don’t belong on pizza!

Blueberries

These small, delicious berries pack a serious punch. Blueberries are loaded with antioxidants called anthocyanins that reduce inflammation and oxidative stress, both of which can contribute to brain aging. The flavanols in blueberries also help improve communication between brain cells by strengthening neural connections. This contributes to faster processing and better memory. Adding a handful of these little cognitive boosters to your morning oatmeal or post-workout smoothie is a great way to incorporate them into your diet.

Leafy Greens

Vegetables like spinach, kale, arugula, and collards and full of brain-friendly nutrients such as vitamin K, lutein, folate, and beta-carotene. Along with the digestive benefits that result from eating more fiber, research also suggests that people who eat more greens experience slower cognitive decline. Pro tip: if you find that spinach spoils faster than you can eat it, switch to kale, which can last up to twice as long when properly stored in the refrigerator.

Dark Chocolate

Dark chocolate contains caffeine, flavonoids (polyphenols similar to the ones in blueberries), and antioxidants that enhance focus, mood, and memory. Flavonoids in particular encourage neuron growth and improve blood flow to the brain. To reap the highest benefit of this delicious treat, opt for minimally sweetened dark chocolate comprised of at least 70% cacao. It can serve as both a dessert and a mid-afternoon energy boost.

Improving social cognition may sound daunting, but it can be fun, rewarding, and community driven. By embracing a few of these five practices, you’ll not only sharpen your mind, but enrich your social life in the process. This is important, because maintaining social relationships is one of the most powerful ways to boost overall cognition and delay the onset of cognitive decline.

Feeding your brain doesn’t require a complete dietary overhaul, just thoughtful choices made consistently. By incorporating a variety of colorful whole foods into your meals and swapping sugary or salty snacks with wholesome ones, you’re giving your brain the nutrients it needs to thrive. Thankfully, the tastiest foods are often the smartest ones too. If you’re looking for a good place to start, try this recipe:

Blueberry Walnut Overnight Oats

Packed with fiber, antioxidants, and brain-healthy fats, this easy breakfast fuels focus and memory — no cooking required!

Ingredients

Instructions

Combine all ingredients into a jar or container, stir well, and refrigerate overnight.

In the morning, top with extra blueberries and walnuts for crunch. For an omega-3 boost, sprinkle on some flax seeds or chia seeds. Your brain will thank you!