10 Best Brain Foods for Mood, Memory, Focus, and Cognitive Health

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Discover the top 10 brain foods that enhance cognitive function, memory, and mental health—based on science and expert insights.

Your brain is a remarkable supercomputer.  Every day it performs numerous functions: thinking, planning, organizing, problem-solving, storing memories, sensory processing, focusing, and feeling, to name a few. But that’s not all.

 

Your brain also controls your motor skills, breath, body temperature, appetite, sleep, and virtually every other process that regulates your body!

 

All of that activity requires a lot of fuel. Indeed, your brain uses about 20 percent of the calories you consume. But not all calories are created equal when it comes to brain health.

 

Your brain needs quality calories made up of an abundance of colorful fruits and vegetables, legumes, lean proteins, healthy fats, and fiber. Among these brain healthy food groups, there are specific items that stand out as the best brain foods.

 

Scientists now recognize that food is medicine when it comes to maintaining brain health and improving brain function. Yet it’s not just about cognition. Research is revealing that consuming targeted foods may even help to protect against or treat mental health conditions.

 

Here are some of the best foods for brain function as well as foods to boost mental health, according to science.

Your brain uses about 20% of the calories you consume. But not all calories are created equal when it comes to brain health.

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10 BEST FOODS FOR BRAIN HEALTH

1. Salmon
Did you know that about 60 percent of the solid weight of your brain is comprised of fat? Among the lipids in your brain, the omega-3 fatty acid called docosahexaenoic acid (DHA) plays a crucial role in determining your brain’s integrity and optimal functioning.

Salmon is a healthy brain food because it is one of nature’s richest sources of DHA and another important omega-3 called eicosapentaenoic acid (EPA).

DHA consumption is highly associated with neuronal growth and plasticity, which are necessary for healthy brain function. Additionally, the anti-inflammatory and antioxidant properties of DHA help to counter neuroinflammation and oxidative stress in the brain. This has positive brain health effects. A 2022 review of nine separate studies concluded that consumption of omega-3 improved learning, memory ability, cognitive well-being, and blood flow in the brain.

Eating salmon can be protective against neurodegenerative diseases too. A recent review study from 2023 found a strong association with increased omega-3 consumption and reduced risk of cognitive decline, Alzheimer’s disease, and other forms of dementia.

The omega-3s found in salmon and other fatty fish may boost your mood too. Decades of research has found that increased DHA and EPA consumption is associated with a decrease in symptoms of depression.
Related: EPA vs DHA: What You Don’t Know About Omega-3s
2. Eggs
Eggs offer a treasure trove of nutrition, including protein, vitamins, minerals, and choline—an important nutrient for healthy cognition, memory, and mood. Choline is the precursor to a neurotransmitter called acetylcholine, which sends messages throughout your nervous system. Higher choline levels have been linked to improved cognitive performance, better memory, and processing. There might be a neuroprotective benefit to getting adequate choline as well. A 2022 study found that low intake of dietary choline was associated with increased risk of dementia and Alzheimer's disease. More research is being conducted to understand if increased dietary intake of choline may have a neuroprotective effect. Acetylcholine plays an important role in mood too, and has been associated with fewer symptoms of depression. Eating just a single egg can provide more than 30 percent of the daily requirement of brain-benefiting choline. Choline is concentrated in egg yolks, so be sure to eat the yolks!
3. Broccoli
Broccoli and other cruciferous vegetables (such as cauliflower, Brussels sprouts, and cabbage) are loaded with fiber, nutrients, and beneficial plant compounds that make them extraordinarily good for your brain health.

Studies have shown that broccoli consumption helps to support gut health. The health of your gut is linked to your brain health, because your digestive tract is lined with neurons that are in constant communication with your brain.

Gut health is also linked to your moods. That’s because the healthy bugs in your gut are involved in the synthesis of neurotransmitters, such as dopamine and serotonin, which are important for maintaining healthy moods. Indeed, research shows a strong link between a healthy microbiome and mental health.

Broccoli also boasts a significant amount of polyphenols. Dietary polyphenols have the potential to protect neurons against damage from neurotoxins, counter neuroinflammation, and support, learning, memory, and cognitive function.

If that’s not enough, consuming broccoli leads to the formation of sulforaphane, a chemical that is made during the chewing process. A 2020 study showed sulforaphane supports meaningful brain tissue recovery and reduced neural inflammation following a brain injury or exposure to a toxic substance.

Other research shows it also has neuroprotective properties against neurodegenerative diseases.
4. Walnuts
All nuts are good for your brain, but walnuts stand out as being one of the best. They are rich sources of a plant-based omega-3 fatty acid called α-linolenic acid (ALA), which increases the secretion of brain-derived neurotrophic factor (BDNF) to support neurogenesis, survival of neuronal cells, memory, and learning. Walnuts are also rich in fiber, B-vitamins, minerals, and antioxidant compounds.

A 2021 systematic review indicated a strong association between walnut consumption and improved cognitive performance. Walnuts contain several nutrients and plant chemicals that have antioxidant and anti-inflammatory effects that may be protective against neurodegenerative disease such as Alzheimer’s disease.
Related: Inflammation: A Silent Cause of Depression?
5. Organic Blueberries
Blueberries contain anthocyanins, a powerful flavonoid that gives them their beautiful bluish-purple color. Anthocyanins are found in all berries, but they are particularly concentrated in blueberries and confer a number of brain health benefits.

A 2021 study published in Neurology found that eating at least a half serving of flavonoid-rich fruits or vegetables was associated with a 20 percent reduction in risk of cognitive decline compared with people who are fewer flavonoids.

The findings also revealed that anthocyanins had some of the most protective effects against cognitive decline among individual flavonoids. In addition, blueberries are delicious, low in sugar, and filled with fiber, making them an ideal treat. Be sure to choose organic blueberries, as non-organic varieties have one of the highest levels of pesticide residue of all fruits.
6. Leafy Greens
Spinach, collards, kale, Swiss chard, romaine lettuce, arugula, and other dark green, leafy vegetables boost your brain healthy in several ways.

Let’s start with protection against cognitive decline. A 2018 study from researchers at Rush University Medical Center examined the association between leafy green consumption and brain function.

The study tracked the intake of leafy greens in a large group of older participants over nearly a five-year period. Those who consumed more than one serving of leafy greens a day showed brain function that was, on average, equivalent to being 11 years younger than individuals who did not eat daily leafy greens.

Additionally, research suggests an association with nitrate-rich green leafy vegetables and increased blood flow. Healthy blood flow is a cornerstone of healthy brain function. Consuming green leafy vegetables may also help to balance your blood sugar levels, which helps to prevent brain fog.
7. Mushrooms
Certain mushrooms—but not magic mushrooms!—are powerful allies for brain health. These functional fungi are rich in antioxidants, anti-inflammatory compounds, and unique polysaccharides that help protect the brain from oxidative stress and aging.

• Reishi is known for its calming effects on the nervous system and may help reduce anxiety.

• Cordyceps supports brain energy by enhancing oxygen uptake and circulation, which may improve mental clarity and stamina. Some research suggests Cordyceps may improve memory impairment.

• Lion’s mane may have beneficial effects on both mood and cognition, according to 2023 research in the journal Nutrients.

• Shiitake mushrooms provide B vitamins and compounds that promote immune and cognitive health.

• Turkey Tail is rich in protein-bound polysaccharides, which are beneficial for immune support.

• Agaricus is known for its neuroprotective properties and support for blood sugar, cholesterol, and liver functions.

Together, these mushrooms help support memory, focus, mood balance, and long-term brain resilience.
8. Avocados
Avocados offer a unique variety of brain-healthy nutrients. A great source of healthful monosaturated fat, potassium, and fiber, avocados promote healthy blood pressure levels, balanced blood sugar, and gut health. These are all good for brain function and mental health.

Rich in folate, avocado consumption may help boost your mood too. Folate deficiency is strongly linked to an elevated risk of developing depression, studies have shown.

The vitamin E in avocado has anti-inflammatory benefits, which helps to protect inflammatory health issues such as dementia.

A 2021 review found that in addition to supporting healthy blood flow and healthy body weight and composition, Hass avocado consumption promotes better cognitive function, especially executive function, and a healthy microbiome, which confers brain health benefits.
9. Garlic
Consumption of garlic is associated with neuroprotective effects against Alzheimer’s disease, according to animal research. Experts suggest that the high content of flavonoids in garlic is behind its brain benefits.

Garlic also contains a compound called allicin. Allicin appears to help regulate blood pressure by widening blood vessels through various mechanisms, which increases blood flow.

Indeed, the vasodilating effect of garlic’s allicin was noted in a recent 2024 animal study published in the journal Nutrients. Of course, improved blood flow helps to support better brain function.
10. Onions
Onions are a surprisingly powerful brain food thanks to their rich content of antioxidants, flavonoids, and sulfur-containing compounds. These nutrients help combat oxidative stress and inflammation—two key contributors to cognitive decline.

Onions, especially red and yellow varieties, are high in quercetin, a flavonoid shown to protect brain cells and support memory. Research also suggests that quercetin may help prevent neurodegenerative diseases like Alzheimer’s.

In addition, onions promote healthy circulation, which enhances oxygen and nutrient delivery to the brain. With both neuroprotective and anti-inflammatory properties, onions are a simple, flavorful addition to any brain-healthy diet.

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EAT FOR BETTER BRAIN HEALTH

If you want to boost your brain, improve mental health, and enhance cognitive function, be sure to include the best brain foods in your daily diet. These nutrient-dense choices can help support memory, mood, and energy—while also reducing your risk for cognitive decline. Small changes to what you eat each day can make a big difference in how you think, feel, and function.

FAQ

Your brain is a high-energy organ that uses about 20 percent of your daily calorie intake. It needs nutrient-dense foods—like those rich in omega-3s, antioxidants, and vitamins—to support memory, mood, focus, and long-term cognitive health. The right foods help reduce inflammation, improve blood flow, and protect brain cells from damage.

Key brain-boosting nutrients include:

  • Omega-3 fatty acids (DHA and EPA) – for cell structure and mood regulation
  • Choline – for memory and neurotransmitter function
  • Antioxidants (like quercetin and anthocyanins) – to fight oxidative stress
  • B vitamins – for energy production and cognitive support
  • Polyphenols and flavonoids – for neuroprotection and anti-inflammatory benefits

Yes, research shows that diets rich in specific brain-healthy foods can slow brain aging, reduce the risk of dementia, and improve mental clarity. For example, leafy greens have been linked to brain function that appears up to 11 years younger, and omega-3-rich salmon is associated with lower Alzheimer’s risk. Consistency over time matters, so making daily brain-smart choices can have powerful long-term effects.

Depression, anxiety, ADHD, memory loss, and other mental health issues can’t wait. At Amen Clinics, we provide personalized, science-backed treatment plans designed to target the root causes of your symptoms. Our 360-approach includes brain SPECT imaging, clinical evaluations, innovative therapeutic techniques, medications (when necessary), and holistic lifestyle recommendations to promote the health of your brain, body, and mind. Speak to a specialist today at 888-288-9834 or visit our contact page here.

Amen Clinics

Founded in 1989 by double-board certified psychiatrist and neuroscientist Daniel G. Amen, MD, Amen Clinics Inc. (ACI) is known as the best brain and mental health company in the world. Our clinical staff includes over 50 healthcare specialists, including adult and child psychiatrists, integrative (functional) medicine physicians, naturopaths, addiction specialists, forensic psychiatrists, geriatric psychiatrists, nutritionists, licensed therapists, and more. Our clinicians have all been hand-selected and personally trained by Dr. Amen, whose mission is to end mental illness by creating a revolution in brain health. Over the last 35-plus years, ACI has built the world’s largest database of functional brain scans—over 250,000 SPECT scans on patients from 155 countries—related to how people think, feel, and behave.

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Kim, Young Ock et al. “Neuroprotective and therapeutic effect of Cordyceps militaris on ischemia-induced neuronal death and cognitive impairments.” Saudi journal of biological sciences vol. 26,7 (2019): 1352-1357. doi:10.1016/j.sjbs.2018.08.011

Docherty, Sarah et al. “The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study.” Nutrients vol. 15,22 4842. 20 Nov. 2023, doi:10.3390/nu15224842

Khan, Haroon et al. “Neuroprotective Effects of Quercetin in Alzheimer’s Disease.” Biomolecules vol. 10,1 59. 30 Dec. 2019, doi:10.3390/biom10010059

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