5 of the best foods to boost your brain health

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Have you ever thought about which foods are best for brain health? While there isn’t one magical food that will instantly save your brain, incorporating these common foods and drinks in your diet is a fantastic place to start!

Our top 5 best foods for boosting brain health

Including your brain's favorite superfoods in your diet is a good place to start when it comes to brain health.

1. Tea – a BFF for brain health

Second to water, tea is the most popular drink in the world. It's not just the caffeine that helps your brain health. Brewed tea (not instant) is packed with several compounds that have positive effects on brain health.

Tea contains other compounds, which may help improve your focus, help you relax without feeling drowsy, and slow the caffeine high, side-stepping those post-caffeine jitters.

The polyphenols in green tea benefit the body in several ways. One of these antioxidant-like polyphenols reduces cellular stress and inflammation.

To keep it healthy, enjoy your tea plain, without added sugar or milk. Next time you want something different to drink, why not brew a cup of brewed tea?

2. Fatty fish–the brain's best source for omega-3s

When it comes to the best foods for brain health, health professionals often look to the high seas for their omega-3s. Eating foods high in omega-3 fatty acids can be a game-changer for keeping your brain sharp as you age. One study suggested that consuming fish prevented cognitive decline, especially in individuals with a genetic risk factor for accelerated cognitive decline and Alzheimer’s disease.

You'll find the most beneficial omega-3 fatty acids abundant in cold water fish, such as salmon, mackerel, tuna, herring, and sardines. But don't overlook the plants for other healthy omega-3s, like those in chia seeds, hemp seeds, flax seeds, and walnuts. If eating cold water fish is absent from your routine because you don't know how to prepare it, don’t worry, MyNetDiary has you covered. With its database of hundreds of Premium Recipes, you’re sure to find ones packed with plant- or fish-based omega-3 fats, such as this Sheet Pan Baked Salmon with Roasted Potatoes and Green Beans.

3. The sweetest superfood? Blueberries!

If you need another reason to snack on blueberries, then look no further. Not only are they delicious and low-calorie fruits, but they are also bursting with flavonoids that help protect the brain from cellular damage and reduce inflammation. Toss blueberries into oatmeal as a natural sweetener, or round out your plate with a side of blueberries at lunch.

4. Give your brain its favorite food–whole grains

Don’t shy away from carbohydrates if you want to keep your brain healthy. While it is the fattiest organ in the body, your brain loves glucose for fuel, and any will do, but of course, look at carb choices as good, better, and best. Any carb will break down into glucose, but the healthiest carbohydrates are whole grains, grains where the germ, bran, and endosperm are intact. Think quinoa, barley, oats, brown rice, etc. By choosing whole grains, you're giving your brain and body a dose of essential vitamins, minerals, and dietary fiber to keep it healthy and happy.

5. Water is a perfect, everyday brain booster

Even though we know water is important for overall health, it’s easy to forget to drink enough, especially on busy days. Keeping hydrated is key for optimal brain performance, since your brain is close to 75% water. Even slight dehydration can mess with your attention and memory. So, aim to meet your daily water needs, and use MyNetDiary to help you make it a habit in no time.

On the left side of your dashboard, below "Steps," tap the water glass icon to set a daily water goal and track your intake.

If you’re struggling with where to begin when it comes to adding the best food to boost your brain health, start simple. Try adding one item from this list once a week, and gradually work your way up until you enjoy these yummy, brain-boosting foods regularly!