Brain Food: The Best Things to Eat for Better Memory, Focus and Brain Health

Deadlines? Cramming for exams? Whatever it is you are working on, you’ll need healthy, nutritious food to fuel your brain. Grabbing a bag of chips or lollies might be tempting, but junk food might not help you focus or do your work better. Here are the best things to snack on to help you boost your brainpower!


The monosaturated fat in avocados help improve blood flow – and “healthy blood flow means a healthy brain,” according to Ann Kulze, MD, author of Dr. Ann’s 10-Step Diet: A Simple Plan for Permanent Weight Loss & Lifelong Vitality. They could also lower blood pressure, thereby reducing the risks of hypertension or stroke that could damage the brain. So don’t hesitate – spread the fruit on your toast!



Or “brainberries”, as Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these fruits. With rich antioxidant and gallic acid, blueberries protect your brain from degeneration and stress. Studies also found that diets rich in blueberries enhanced the learning capacity and motor skills of older rats. What more could you ask for?


Eggs have been hailed as the ultimate source of protein to build muscle, but the choline inside could also help maintain your brain functions. A research conducted at Boston University found that choline consumption correlated positively with better performance in memory tests.

Green vegetables

Most green vegetables can improve your brain function in many different ways. Broccoli, for example, contains a number of important nutrients: vitamin K that enhances cognitive abilities, choline that boosts memory, glucosinolates that help maintain brain functions and memory, and more. Green, leafy vegetables such as kale and spinach are also filled with vitamins A and K, keeping your bones strong and dementia at bay.


Nuts contain vitamin E, which is great in preventing cognitive decline and associated with a lower risk of Alzheimer development. Want to have extra benefits? Opt for walnuts – they boost your memory and improve alertness through their high antioxidants, vitamins, and minerals.

Author: Joseph Campbell

Hi there! I'm Joseph Campbell, a Sydney-based writer and food blogger. Follow me each week as I take you around on my food adventures.