5 Best Foods for Optimal Brain Performance

Mental fatigue can greatly affect your daily activities. Fortunately, there exist certain foods that help boost the brain’s performance. Read on below to find out about these foods. 

It’s obvious that the foods we eat have a profound effect on our brains and bodies. Certain food groups have different functions in the brain like increased cognitive function, memory, and alertness. Regularly eating these foods may lead to a slow decline of the brain.

Luckily, these are foods that can be found in a local market or grocery store in abundance. But which foods are these exactly? Let’s find out below. 

Fatty Fish

The first food is an obvious choice for many. Fish have been shown to contain fatty unsaturated fats, which are healthy for the brain. Omega-3 fatty acids are the commonly found unsaturated fats in fish. 

Omega-3 fatty acids aid in the decline of aging in the brain, improving memory and focus, and increasing the brain’s power. Sources of omega-3 fatty acids include:

  • Salmon
  • Cod
  • Sardines
  • Avocados
  • Nuts

However, when going for fish as your option, targeting those with less mercury content inside them is better. 

Cruciferous and Leafy Vegetables

Vegetables are the least favorite foods for anyone, especially children. Nevertheless, these foods are very beneficial to the brain. They contain vitamin K, lutein, and folate which improve cognitive function. 

Examples of such vegetables include: 

  • Kales
  • Spinach
  • Broccoli
  • Cabbage
  • Cauliflower

All the mentioned vegetables contain glucosinolates, which promote brain health. 

Coffee and Tea

Both coffee and tea contain antioxidants that reduce inflammation in the body. Increased inflammation can lead to diseases like Alzheimer’s and a significant cognitive decline. Coffee and tea consumption increases brain entropy, which means the brain can easily deal with complex activities. 

Green tea contains L-theanine which manages stress and anxiety. Reducing stress and anxiety is a sure way of increasing the brain’s performance. However, coffee does not necessarily increase focus or attention. It blocks adenosine receptors, which are responsible for making a person feel tired. 


Berries contain flavonoids that improve brain function and memory. The flavonoids are pigments that give the berries their respective colors. Such flavonoids include anthocyanin, caffeic acid, and quercetin. 

There are a few berries in existence like strawberries, blueberries, blackberries, etc, and they can also help by increasing the brain’s plasticity. This means the brain cells form new connections which then might boost learning. 


Eggs are nutrient-packed and one of the best options for many people’s breakfast. They are filled with vitamins B6, B12, and B9, perfect for preventing mental decline. The benefits of eggs are endless, and they prove to increase cognitive function while also providing lots of protein. 

Other Foods

The foods mentioned above are not the only ones that can improve brain performance, but they are the best sources out there. Other foods that can aid in increasing cognitive function include tomatoes, bone broth, and walnuts, among others. 

Key Takeaways

Cognitive decline is paramount, meaning there are no substances that can fully prevent it from happening. Although, the decline can significantly be slowed down thanks to certain foods. Fatty fish, eggs, nuts, and green leafy vegetables are excellent options for decreasing cognitive decline. Incorporating these foods in your daily diet is beneficial in the long term.