15 foods to boost your brain health, memory and focus

• Optimise brain function and sharpen performance
• Improve concentration and focus
• Boost memory
• Support healthy brain ageing
• Reduce anxiety and stress
• Enhance mood

Next, find out more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes.

15 foods to support brain health

If you want to keep your memory, concentration and focus sharp, it’s best to eat a varied, balanced diet that includes brain-supportive foods.

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Eat well to...boost your brain power

1. Wholegrains

May help improve concentration and focus

Like everything else in the body, the brain can’t work without sufficient fuel and its preferred form is glucose. To maintain concentration and focus, you need to ensure a steady supply of glucose from carbohydrates. The best way to do this is eating more wholegrains, as these have a low glycemic index (GI). This means they release a steady supply of energy, helping keep you mentally alert throughout the day.

Not eating enough carbohydrates or opting for fast-releasing ones like processed (white) grains and sugary foods may leave you feeling irritable or experiencing brain fog.

Choose wholegrain breads, rice and pasta instead of the white, refined versions.

2. Oily fish

May promote healthy brain structure and function

Essential fatty acids are just that – essential – because they can't be made by the body and we have to get them from the food we eat. The type in found in oily fish are important for a healthy brain, as well as for your heart.

Although in early stages, some studies suggest that eating enough good fats may help with depression. Plus, low levels of a specific type of fatty acid – docosahexaenoic acid (DHA) – may be linked to increased risk of dementia, Alzheimer's and memory loss.

Oily fish, such as salmon, trout, mackerel and sardines, provide these fats in a form that the body can easily use. If you don’t eat fish, don’t worry: you can still get essential fatty acids from plant sources, such as flaxseeds, soya beans, pumpkin seeds, walnuts and their oils. However, our body has to convert these fats in order to use them, and that process is far from efficient.

If you're vegetarian or vegan, try adding hemp and chia seeds to your diet or take a supplement derived from micro-algae. Vegetarian or vegan mums-to-be or those who are breastfeeding should consider a supplement, because these fats play an important role in the development of your baby.

If you are considering taking a supplement, speak to your GP first and check out our review of the best omega-3 supplements.

3. Blueberries

May boost short-term memory

One study suggested that consuming blueberries may help improve or delay short-term memory loss.

A similar effect may be achieved by eating other dark red and purple fruits and vegetables, such as blackberries and red cabbage. These contain protective plant compounds called anthocyanins, which have anti-inflammatory benefits. This is important, as inflammation is at the root of a number of chronic diseases, including heart disease, diabetes, depression and Alzheimer’s.

4. Tomatoes

May delay age-related cognitive impairment

Some studies suggest that lycopene, a carotenoid found in tomatoes, has antioxidant benefits that appear to have therapeutic effects for the brain and help protect against cognitive decline. However, more research is needed into the benefits of tomatoes for the brain.

Enjoy tomatoes with a little olive oil to optimise your body's absorption of the fat-soluble lycopene. Other food sources include papaya, watermelon and pink grapefruit.

5. Eggs

May support healthy brain ageing and support memory

Homocysteine is an amino acid that elevates as we age, increasing our risk of stroke and Alzheimer's. Certain B vitamins – B6, B12 and folic acid – help break down homocysteine to create other chemicals your body needs.

Interestingly, a study of elderly people with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid, they experienced significantly less brain shrinkage.

Other B vitamins, including B1 and B3, are important for brain function. So is choline, which you can get from eating egg yolks. It’s especially important during pregnancy and breastfeeding when it’s needed for your baby’s brain development. Choline is also a key component of the memory-boosting brain chemical acetylcholine.

To get these nutrients, eat plenty of eggs, chicken, fish, leafy greens and dairy. If you're vegan, look to fortified plant milks and breakfast cereals, or consider a supplement. Other useful vegan sources of B vitamins include avocado, nuts and seeds.

6. Blackcurrants

May reduce anxiety and stress

You might already know that getting enough vitamin C has been linked to everything from boosting your mental and physical energy, to reducing feelings of anxiety and stress. Studies have also shown that deficiency in this powerful antioxidant may lead to dementia and Alzheimer's.

One of the best food sources is blackcurrants, but you can also get vitamin C from red peppers and broccoli, as well as citrus fruits such as oranges.

7. Pumpkin seeds

May enhance memory and boost mood

Rich in zinc, a mineral needed for enhancing memory and thinking skills, pumpkin seeds are also a useful source of stress-busting magnesium, B vitamins and tryptophan, the precursor to the 'good mood' chemical serotonin.

Other useful food sources include beef, oysters, chickpeas and nuts, including cashews and almonds.

8. Broccoli

May improve brainpower

Broccoli is a useful source of vitamin K, which can help boost cognitive function. Research also suggests that it can slow the breakdown of acetylcholine, a brain chemical we need to keep memories sharp.

Other cruciferous veg that support the brain include cauliflower, kale, cabbage and brussels sprouts.

9. Sage

May boost memory and concentration

Sage is believed to improve memory and concentration. Most studies focus on the oil taken from the herb, but it may still be worth consuming fresh sage. Add it at the end of cooking to recipes like pearl barley & sage risotto to protect the beneficial oils.

10. Nuts

May help protect healthy brain function

One study showed that vitamin E may help prevent cognitive decline, including memory loss. Eating more nuts is a good way to get enough vitamin E, along with leafy green vegetables, olives, seeds, eggs and wholegrains.

11. Rosemary

May sharpen memory

Memory loss is associated with ageing and damage caused by a natural process called oxidation. Plant compounds in rosemary have antioxidant properties and are believed to help combat this damage and protect against memory loss, although more studies are needed to look at how it effects humans.

12. Turmeric

May lift mood

The active compound in turmeric, curcumin, may help lift our mood and alleviate symptoms of depression. One study examining its antidepressive effects found that curcumin was as effective as the drug Prozac.

There’s also a suggestion that curcumin may boost feel-good brain chemicals, including the neurotransmitters serotonin and dopamine.

13. Dark chocolate

May improve brain function

Enjoying moderate amounts of high-cocoa dark chocolate on a regular basis may improve blood flow to the brain. Studies also show that plant compounds in chocolate called flavanols offer some protective benefits, especially for the elderly.

14. Green tea

May protect the brain from the effects of ageing

Plant compounds called polyphenols, found in green tea, may help slow the effects of ageing on the brain. Moderate consumption of around two to three cups per day is also associated with a significant reduction in dementia risk.

15. Coffee

May improve mental agility

Coffee may help maintain alertness and energy levels, thanks to its caffeine content. When coffee is consumed, it's absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons, which may improve memory, mood, energy and cognitive function. It does this by blocking the receptors of a brain chemical called adenosine, which increases other brain chemicals, including dopamine.

What else can I do to support my brain?

There are a few things you can do to benefit your brain and help delay cognitive decline:

1. Keep active

Don't forget that as well as a healthy diet, physical activity helps keep your brain sharp. Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Even walking has plenty of benefits.

2. Quit smoking

We all know that quitting smoking is one of the best things you can do for your health, including your brain. If you're struggling to kick the habit, consider creating a personal 'quit plan' to help manage cravings.

3. Get adequate sleep

Getting a good night’s sleep is important to keep us energised throughout the day, but also for our brain to work well. A good night’s sleep improves our brain’s ability to adapt – it helps us learn better, process memories, develop healthy brains and clear our brain's waste products.

4. Balanced nutrition

Making sure you follow a nourishing, well-rounded diet gives your brain the best chance of avoiding disease. If you suspect your diet may be unbalanced for whatever reason – for example, if you’re vegan – you may want to consider a multivitamin and an omega-3 supplement to help make up some of the essentials.

If you're considering taking a supplement, it's best to discuss this with your GP or qualified healthcare professional.

Now try:

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What supplements should I take?
10 tips to improve your sleep hygiene

This article was last reviewed on 10 July 2025 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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