11 Best Foods to Boost Your Brain and Memory

10. Eggs

Eggs are a good source of several nutrients tied to brain health, including vitamins B6 and B12, folate and choline (63).

Choline is an important micronutrient that your body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory .

Two studies found that higher intakes of choline were linked to better memory and mental function .

Nevertheless, many people don’t get enough choline in their diet.

Eating eggs is an easy way to get choline, given that egg yolks are among the most concentrated sources of this nutrient.

Adequate intake of choline is 425 mg per day for most women and 550 mg per day for men, with just a single egg yolk containing 112 mg .

Furthermore, the B vitamins have several roles in brain health.

To start, they may help slow the progression of mental decline in the elderly.

Also, being deficient in two types of B vitamins — folate and B12 — has been linked to depression .

Folate deficiency is common in elderly people with dementia, and studies show that folic acid supplements can help minimize age-related mental decline .

B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain .

It’s worth noting that there’s very little direct research on the link between eating eggs and brain health. However, there is research to support the brain-boosting benefits of the nutrients found in eggs.

SUMMARY:

Eggs are a rich source of several B vitamins and choline, which are important for proper brain functioning and development, as well as regulating mood.

11. Green Tea

As is the case with coffee, the caffeine in green tea boosts brain function.

In fact, it has been found to improve alertness, performance, memory and focus .

But green tea also has other components that make it a brain-healthy beverage.

One of them is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed .

L-theanine also increases the frequency of alpha waves in the brain, which helps you relax without making you feel tired .

One review found that the L-theanine in green tea can help you relax by counteracting the stimulating effects of caffeine .

It’s also rich in polyphenols and antioxidants that may protect the brain from mental decline and reduce the risk of Alzheimer’s and Parkinson’s .

Plus, green tea has been found to improve memory .

SUMMARY:

Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, while its antioxidants protect the brain and L-theanine helps you relax.

The Bottom Line

Many foods can help keep your brain healthy.

Some foods, such as the fruits and vegetables in this list, as well as tea and coffee, have antioxidants that help protect your brain from damage.

Others, such as nuts and eggs, contain nutrients that support memory and brain development.

You can help support your brain health and boost your alertness, memory and mood by strategically including these foods in your diet.