12 foods good for brain and memory – VnExpress

Many foods such as fatty fish, dark chocolate, turmeric, broccoli… can maintain brain health and improve memory.

The brain is the center that governs most of the body’s activities, including unconscious activities (breathing, heart beat…) and conscious activities (moving, thinking…) . Keeping the brain working efficiently is important. There is a growing body of research on the relationship between diet and brain health. Certain foods will help keep the brain healthy and improve its functions, such as memory and concentration. Here are 12 foods that are good for the brain.

Fatty fish

Fatty fish often tops the list of brain foods. Fatty fish such as salmon, tuna, herring, and sardines are high in omega-3 fatty acids. This is a fat that plays an important role in the structure of cell membranes, including brain cells.

Some studies show that people who eat fish regularly have more gray matter in their brains. Gray matter helps control decision-making, memory, and emotions. Researchers have found that high levels of omega-3 in the body help enhance cognitive and thinking abilities. Omega-3s also slow age-related mental decline and prevent the risk of developing Alzheimer’s disease.

Dark Chocolate

Dark chocolate contains many flavonoids, an antioxidant compound. Antioxidants are important for brain health because the organ is vulnerable to oxidative stress, which leads to age-related cognitive decline and brain diseases.

Dark chocolate contains many flavonoids that are beneficial for the brain. Photo: Freepik

Flavonoids in dark chocolate encourage the growth of neurons and blood vessels in brain regions involved in memory and learning. They also increase blood flow in the brain. Researchers believe that these compounds have the ability to enhance memory, slow down mental decline with age.


Like dark chocolate, berries are also packed with flavonoids that have antioxidant powers. These antioxidants will help prevent oxidative stress and inflammation, which contribute to brain aging and neurodegenerative diseases.

According to a review published in the journal Nerve Regeneration Research (China) 2014, the antioxidants in berries can improve the connections between brain cells, increase the level of plasticity and help brain cells form new connections, promoting learning ability. and memorize. It also helps reduce or delay cognitive decline and age-related neurodegenerative diseases. The antioxidant-rich berries that are good for the brain are strawberries, blueberries, mulberries, black raspberries…


Curcumin, the main ingredient in turmeric, has been shown to cross the blood-brain barrier. This means that curcumin can directly enter the brain and provide many benefits to the cells there. Curcumin contributes to improving memory in people with Alzheimer’s disease, supports the growth of new brain cells.


Broccoli provides an abundant amount of vitamin K for the body. This vitamin is fat-soluble and is necessary for the formation of sphingolipids, a type of fat found in brain cells. In addition to vitamin K, broccoli also contains a number of compounds with anti-inflammatory and antioxidant effects, which help protect the brain from damage.

Nuts and seeds

Consuming lots of nuts and seeds can promote brain health because they are high in omega-3 fatty acids, antioxidants, and vitamin E. Vitamin E aids in cell protection against the effects of free radicals. freedom, thereby slowing mental decline, improving cognition and reducing the risk of Alzheimer’s. Nuts and seeds are high in vitamin E, such as sunflower seeds, almonds, and hazelnuts. Walnuts are also great for the brain as they provide anti-inflammatory omega-3 fatty acids.

Walnuts are rich in omega-3 fatty acids that are good for the brain and memory.  Photo: Freepik.

Walnuts are rich in omega-3 fatty acids that are good for the brain and memory. Photo: Freepik

Whole grains

Whole grains are another food group high in vitamin E, which is good for the brain. Consuming more whole-grain foods like brown rice, oatmeal, whole-wheat bread or pasta improves brain health.


Eggs are a great source of brain nutrients, including vitamins B6, B12, folate and choline. These are vitamins that contribute to preventing brain shrinkage and delaying cognitive decline.


Similar to coffee, the caffeine in green tea improves alertness, performance, memory and concentration. Green tea also has some other brain-healthy ingredients like L-theanine, polyphenols, and antioxidants. L-theanine is an amino acid that can cross the blood-brain barrier and enhance the activity of the neurotransmitter GABA which helps reduce anxiety and help users feel more relaxed. Polyphenols and antioxidants may protect the brain and reduce the risk of Alzheimer’s and Parkinson’s.


Oranges are a rich source of vitamin C. Vitamin C is a powerful antioxidant that protects brain cells against damaging free radicals. This vitamin also protects the brain against conditions like depression, anxiety, schizophrenia and Alzheimer’s. Some other foods that also contain a lot of vitamin C are bell peppers, guava, kiwi, tomatoes, strawberries…


Avocados are high in unsaturated fats that are beneficial for overall health and brain health in particular. The unsaturated fats in avocados lower blood pressure, a factor that can increase the risk of cognitive decline.

Phuong Quynh
(According to Healthline, Medicalnewstoday)


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