At a time when terms like “fiber-maxxing” or “protein-maxxing” are used to describe hyper-focused diet goals, we’ve never been more tuned in to what we eat. So, what’s the latest trend? Welcome to the year of brain foods.

If you haven’t noticed, food and wellness brands are now marketing their latest products as the go-to meals for optimizing how we think. Brain health is on everyone’s mind. “Between burnout, sleep challenges, digital overload, and aging concerns, foods that support focus, memory, mood, and long-term cognitive health feel practical and empowering,” says Amy Shapiro, RD, a registered dietitian and founder of Real Nutrition. “Science is also clearer than ever that diet matters for the brain and longevity, which makes the idea of ‘food as medicine’ more appealing and credible than ever.”

“We’re all constantly tuned in to how we can improve our health and overall well-being,” adds Jasmine Hormati, RDN, a registered dietitian and founder of Mendinground Nutrition. “As we continue to live longer, quality of life is something that people are paying attention to, and certainly having a strong, healthy brain will make that more enjoyable.”

But before you start overhauling your grocery list, experts say you don’t need to completely change your diet to boost brain health. These so-called brain foods are likely already part of your meals. “I try to lean away from thinking about brain foods or individual superfoods and more toward emphasizing dietary patterns that have been shown to be really beneficial,” says Xenos Mason, MD, a neurologist at Keck Medicine of USC.

Key Takeaways
– Brain foods are typically already part of a well-balanced, healthy diet.
– In general, look for foods like fatty fish, leafy greens, berries, walnuts, dark chocolate, and more.

Types of “Brain Foods”
Generally, eating nutritious foods that benefit your overall health will also support brain health. For example, Dr. Mason recommends the Mediterranean diet for those looking to decrease the risk of cognitive impairment or dementia, or to slow the progression of Parkinson’s disease, as it has proven to have the strongest positive influence. He points to studies showing a 10 to 30% decrease in the risk of cognitive impairment and dementia among people who follow the Mediterranean diet. He also highlights the MIND diet, a modified version of the Mediterranean diet that places slightly more emphasis on certain food groups, which has shown similar brain health benefits.

Many of these “brain foods” that are proven to help with memory, mood, and brain function are also recommended for other bodily needs.

Shapiro says that consistently eating balanced meals with a variety of nutritious foods (preferably whole foods) is what matters most for brain health. Easy tips include choosing whole grains over refined carbs, sipping green tea throughout the day, and aiming for at least one serving of omega-3-rich foods two or three times a week.

Hormati adds that carbohydrates, specifically glucose, are key to providing the brain with its preferred energy source for proper function. “It’s important to eat carbs throughout the day since our brain demands a significant amount of the body’s energy,” she says. “Not having enough carbs can lead to difficulties in concentration, brain fog, and irritability.”

With that in mind, here are some of the best foods you can easily incorporate into your diet:

Fatty Fish
Hormati says that fatty fish like salmon, cod, and tuna provide omega-3 fatty acids, which studies show have anti-inflammatory properties that support brain function. If you don’t like fish, she suggests considering an omega-3 supplement or getting omega-3s from other sources like flaxseeds and avocados.

Leafy Greens
Hormati recommends leafy greens…

Frequently Asked Questions
FAQs 7 BrainBoosting Foods for a Longer Healthier Life

1 What are brainboosting foods
Brainboosting foods are those rich in specific nutrientslike antioxidants healthy fats vitamins and mineralsthat support brain function protect brain cells from damage and may help improve memory focus and overall cognitive health

2 What are the top 7 brainboosting foods
While many foods are beneficial some top contenders include
Fatty Fish Rich in omega3 fatty acids
Blueberries Packed with antioxidants
Turmeric Contains the powerful compound curcumin
Broccoli High in antioxidants and vitamin K
Pumpkin Seeds Loaded with magnesium iron zinc and copper
Dark Chocolate Contains flavonoids caffeine and antioxidants
Nuts Good sources of healthy fats vitamin E and antioxidants

3 How do these foods actually help my brain
They work in several key ways reducing inflammation combating oxidative stress building and repairing brain cells improving blood flow to the brain and supporting the creation of new neural connections

4 Can eating these foods prevent dementia or Alzheimers
While no single food is a guaranteed cure or prevention a diet consistently rich in these nutrients is strongly linked to a lower risk of cognitive decline and neurodegenerative diseases as part of an overall healthy lifestyle

5 I dont like fish How can I get omega3s
You can get plantbased omega3s from flaxseeds chia seeds walnuts and hemp seeds However the conversion to the types used directly by your brain is less efficient You might consider an algaebased supplement after consulting with a doctor

6 How much dark chocolate should I eat and what kind
A small square of dark chocolate with at least 70 cocoa content a few times a week is a good target Higher cocoa means more brain benefits and less added sugar

7 Are there any easy ways to add these foods to my daily meals
Absolutely Here are some