Top Ten Brain Boosting Foods

God has given us an incredible gift—the brain. It governs our thoughts, emotions, memory, and decisions. Our brain is only about 2% of our body weight, but uses about 20% of our energy. What we eat directly impacts memory, focus, mood, and long-term brain health. Did you know that research shows a poor diet increases the risk of cognitive decline and Alzheimer’s Disease.

Scripture reminds us in Proverbs 4:23: “Above all else, guard your heart, for everything you do flows from it.” In Biblical language, the “heart” often includes the mind. Today, we’ll talk about how we can guard and nourish our minds through the foods we eat—combining modern research with Biblical wisdom.

Here are the top ten brain-boosting foods:

Salmon and other Fatty Fish

Salmon is the number one best food for your brain. Your brain needs omega-3 fatty acids for brain structure and communication between brain cells. Omega-3’s promote cellular plasticity and reduce both neurodegeneration and oxidative stress, which are critical for maintaining brain health. Increased consumption of Omega-3’s has also been linked to higher gray matter volume in the anterior cortex of the brain, which is important for cognitive flexibility.

The brain is composed of sixty percent fat, and omega-3 fatty acids make up part of that fat. Maintaining omega-3 fats helps the brain to develop new cells. This can help slow the process of mental decline as we age. Other sources of fatty fish are sardines, trout, and mackerel.

2.. Berries

Blueberries and all berries are loaded with antioxidants, especially flavonoids. These antioxidants are known to provide anti-inflammatory benefits, which fight oxidative stress that damages brain cells. They also improve blood flow to the brain. Research by Harvard Medical researchers reveals that high intake of anthocyanin-rich berries—specifically blueberries and strawberries–can delay brain aging by up to 2.5 years. Regular consumption of blueberries has been highlighted for their ability to cross the blood-brain barrier and remove toxic proteins linked to memory loss.

Blueberries are by far the superstar with several prominent neurologists such as Dr. David Perlmutter and Dr. Vincent Fortanasce both recommending a cup of blueberries daily for brain health. Both of these neurologists lost their fathers to Alzheimer’s disease and have a preventative approach. My husband and I follow their advice and try to get this cup of blueberries each day. We also don’t want to go down this road.

Every day that we eat a cup of blueberries, we are getting triple the benefits because blueberries also improve the endothelial lining of your blood vessels, and they are also proven to cut off the blood supply to cancer tumors. Imagine that—one simple cup of blueberries that can protect your brain, your heart, and also helps to fight cancer.

And research also shows that wild, nutrient-dense blueberries have the most impact. So consider blueberries as the number one fruit for your brain. And my husband and I get this cup of blueberries in our daily smoothie. The video on how to make this smoothie will be referenced below.

Whole Grains: Steady Energy for Focus

Whole grains support brain health by reducing inflammation, providing energy, and improving cardiovascular health. I’m talking about whole wheat berries, whole oats, brown rice, etc. I prefer to buy these organic due to the levels of pesticides, and I also grind my whole wheat berries before I mix the dough with my grinding mill. My video on “Why I now Grind My Own Whole Grains” will be referenced in the show notes below. When you freshly mill your wheat, it retains all the nutrients God created it to have. That includes high levels of rich Vitamin E, which is key to good brain health and so many other things.

According to the Whole Grains Council, research shows a positive link between whole grains and the mind. Whole grain intake is associated with a lower risk of dementia. Whole grains show promise in protecting the brain and maintaining a strong memory and mental flexibility throughout life Don’t be fooled, processed grains do not provide these same benefits.

Leafy Greens and Cruciferous Vegetables

Both leafy greens and cruciferous vegetables contain a variety of nutrients that protect brain cells from harmful free radicals. I’m talking about kale, spinach, arugula, broccoli, cauliflower, Brussel sprouts, etc. which contain Vitamin E, Vitamin K, lutein, folate, and beta carotene.

According to research done at Rush University, “Older adults who ate at least one serving of leafy green vegetables showed an equivalent of being 11 years younger cognitively. Put me down for that. Dark leafy greens never looked so good. And they are also good for your heart and for cancer prevention. Again, a triple benefit! No wonder Popeye was strong to the finish!

Genesis 1:30 affirms green plants as food God created for us. In this verse, God tells that He has provided plants as food for every living creature and that includes us!

Nuts and Seeds

Nuts like walnuts, almonds, and pistachios contain healthy fats such as omega-3 fatty acids and ALA, EPA, and DHA which make up a major component of the cerebral cortex. This cortex controls language, memory, creativity, attention, and emotion. Nuts also contain vitamins and minerals. Seeds like chia and flax seeds also contain these brain fats and nutrients. Nuts and seeds also contain Vitamin E, and it’s a potent antioxidant that protects brain cells from oxidative stress and maintains neuron integrity. Vitamin E and vitamin C combined can reduce the risk of Alzheimer’s by 25%.

In the Framingham Heart Study, participants with high DHA levels were 47 % less likely to develop dementia. Walnuts are widely considered the best nut for brain health and memory due to their high concentration of DHA. If you look at a freshly cracked walnut, it actually looks like half of a brain. Walnuts are known to reduce cognitive decline.

I eat a few nuts every day. I also put flax seeds in my daily smoothie—freshly ground for full potency.

Coffee

Moderate, regular coffee consumption has multiple benefits for brain health, from immediate improvements to long-term reduction in the risk of neurodegenerative diseases. Coffee causes blood vessels to expand, and three cups of per day decreases the risk of dementia by 65 percent.

The primary active ingredient in coffee, caffeine, interacts with the brain to provide increased alertness and focus, elevated mood, improved reaction times, and enhanced long-term memory. A study by John Hopkins University suggests that caffeine can make memories more resistant to being forgotten.

Coffee contains other biologically active compounds besides caffeine such as chlorogenic acid, cafestol, trigonelline, and kahweoi. For those like me who can’t drink much caffeine, decaf coffee still has these other biological compounds, which enhance brain function. “With or without caffeine, coffee is rich in biologically active chemicals,” according to Dr. Gary Wenk. This makes me feel better. And I prefer my coffee to be orgainc whenever possible because coffee is highly pesticided, and decaffeinated coffee is usually processed with chemicals. Organic coffee is water-pressed.

Green Tea and other teas

Green tea supports brain health by improving cognitive function, attention, and memory. It contains high amounts of EGCG (epigallocatechin gallate) and L-theanine, which both protect brain cells, lower inflammation, and reduce cerebral white matter lesions associated with aging. Long term research suggests that daily green tea consumption significantly promotes brain health, reduces dementia risk, and lowers white matter lesions.

My husband drinks green tea each day. It does contain about 1/3 of the amount of caffeine as coffee. I have to be careful with caffeine especially in the afternoon and at night. But I do use a teaspoon of matcha tea which provides an even greater amount of EGCG in my daily smoothie just for brain health.

Dark Chocolate

Yes, dark chocolate or dark cacao meaning 70% or more cacao is beneficial for brain health due to high levels of cocoa flavanols. Flavonols improve blood flow to the brain, boost memory, boost levels of brain-derived neurotrophic factor or BDNF, a protein that helps neurons grow, and enhance cognitive function.

This does not mean I can eat a Hershey’s candy bar each day with no guilt. We’re talking about dark chocolate. And that dark chocolate must be 70% dark cacao or higher. Milk chocolate does not offer the same benefits as the excessive roasting and processing reduces the beneficial flavanols. You must also limit yourself to about an ounce each day to diminish the excessive amounts of added sugar and calories.

I must confess that I am a chocoholic. And it is a food I eat daily. I use the dark cacao in my daily smoothie. The dark chocolate with the banana covers the taste of all the fresh greens and other nutrients added in. I’ve also done a video on the benefits of dark chocolate, and it will be referenced below.

Spices and Herbs

The top spices and herbs for brain health include turmeric, cinnamon, saffron, rosemary, and sage. Other helpful additions include ginger, black pepper, and ginkgo biloba. These powerful botanicals reduce inflammation, protect against cognitive decline, improve blood flow, boost memory and cognitive function, and reduce oxidative stress.

Let’s look a just a few of these:

Turmeric/Curcumin: Contains curcumin, a potent anti-inflammatory that helps lower Alzheimer’s disease risk and combat Amyloid-beta plaques.
Cinnamon: Promotes blood flow to the brain, reduces inflammation, and contains neuroprotective properties that may combat cognitive impairment.
Rosemary: Contains carnosic acid, which protects against neuroinflammation, free radical damage, and nerve damage.
Sage: Known to improve memory, mood, and cognitive clarity, particularly by inhibiting enzymes that degrade memory-related neurotransmitters.
Saffron: May reduce symptoms of depression and offers neuroprotective benefits, with some studies suggesting effectiveness similar to certain Alzheimer’s medications.
Ginger: Contains gingerols and shogaols that reduce oxidative stress, improve memory, and improve neuronal communication.
Black Pepper: Contains piperine, which boosts brain function, lowers depression symptoms, and enhances the absorption of turmeric.
Ginkgo Biloba: Used for enhancing cognitive function and slowing memory decline.

If you ever thought that God created these herbs and spices just for taste, think again. He created them for our healing. Turmeric is best used with piperine for absorption. But I must be honest, I rarely use this powerful spice because I simply don’t like the taste. But I found a great turmeric tea that is mixed with black pepper and mango, and it tastes great. I generally make this at night after dinner. It’s available at The Spice and Tea Exchange.

Gut-building Foods

A healthy gut supports a healthy brain through the gut-brain axis. The gut-brain axis is a bidirectional communication system where gut health directly impacts cognitive function, mood, and mental clarity. Fermented foods such as yogurt, kefir, kimchi, and sauerkraut, and fiber-rich foods are good for the gut. And whatever is good for the gut is good for the brain. These prebiotic, fiber-rich foods feed the good bacteria in your gut. If you learn anything today, it’s that a healthy gut keeps your brain healthy. I eat three probiotic foods every day for my gut and plenty of fiber-rich foods.

Eating daily from these foods is a great way to protect your brain, boost brain function, and prevent neurodegenerative diseases. But never forget that water is also an important nutrient for the brain. Even mild dehydration impairs memory and focus. We need to be drinking throughout the day to keep our brain supplied with much-needed hydration. Hydration is essential for brain function.

Never forget that very meal is an opportunity to nourish your brain, protect your future, and honor God. Whatever we eat or drink, let’s do it all for the glory of God.

Seven Reasons I Now Mill My Own Whole Grains

Four Benefits of Eating Dark Chocolate

View this video on YouTube:

Top Ten Brain Boosting Foods

For Your Health,

Ginny

Ginny Dent Brant is a speaker and writer who grew up in the halls of power in Washington, DC. She has battled cancer, ministered around the world, and served on the front lines of American culture as a counselor, educator, wellness advocate, and adjunct professor. Brant’s award-winning book, Finding True Freedom: From the White House to the World, was endorsed by Chuck Colson and featured in many TV and media interviews. Unleash Your God-Given Healing: Eight Steps to Prevent and Survive Cancer was released in May 2020 after her journey with cancer and was recently awarded the First Place Golden Scrolls Award for Memoirs, a finalist in Serious Writers Book of the Decade, and Second Place in both Selah Awards for Memoirs and Director’s Choice Award for Nonfiction at the Blue Ridge Mountain Christian Writer’s Conference. It recently received the Christian Authors Network’s (CAN) Gold Award for Excellence in Marketing for reaching 62.5 million people with a message of cancer prevention and survival. It was written with commentary from an oncologist and was featured on CBN’s Healthy Living Show, Atlanta Live, and CTN’s Homekeepers along with over 75 media outlets. Learn more and cancer and wellness prevention blog and book information at www.ginnybrant.com. Ginny is on YouTube