15 foods that may support brain health, memory and concentration

With more than 15 years of experience, registered nutritionist Jo Williams has a particular interest in public health and community cooking projects. She says a healthy brain begins with what is on your plate, which is why she likes nutrient-rich dishes such as orange & blueberry bircher and Basque-style salmon stew.

What a nutritionist says about brain-friendly foods

Jo says that if you want better memory or sharper focus, consistent changes to your diet can make a difference. However, claims that one single 'superfood' such as blueberries will raise your IQ, or that a supplement alone can fix memory problems, are myths. No one food can guarantee protection from age-related conditions like Alzheimer's or dementia, but being mindful of your diet may help you give your brain the best chance of staying healthy and supporting a positive mood.

A varied, balanced eating pattern may also help maintain energy levels. That matters because the brain uses about 20 per cent of your calorie intake. It may also improve mood, concentration and focus, whether at school or at work.

Here is how these everyday foods may help:

• Support brain function and performance
• Improve concentration and focus
• Support memory
• Promote healthy brain ageing
• Help reduce anxiety and stress
• Lift mood

Learn more about the importance of an anti-inflammatory diet, why Mediterranean diets are so healthy and see our top mood-boosting recipes.

How to eat more brain-supporting foods: 15 options for brain health

If you want to keep memory, concentration and focus in good shape, a varied and balanced diet that includes brain-supportive foods is the best place to start.

Foods for memory and brain structure

1. Oily fish

May support healthy brain structure and function

Essential fatty acids are called essential for a reason: the body cannot make them, so they must come from food. The fats found in oily fish are important for brain and heart health.

While research is still developing, some studies suggest that getting enough healthy fats may help with depression. Low levels of a particular fatty acid, docosahexaenoic acid (DHA), may also be linked to a higher risk of dementia, Alzheimer's and memory loss.

Salmon, trout, mackerel and sardines provide these fats in a form the body can use easily. If you do not eat fish, you can still get essential fatty acids from plant sources such as flaxseeds, soya beans, pumpkin seeds, walnuts and their oils. However, the body has to convert these fats before using them, and that process is not very efficient.

If you follow a vegetarian or vegan diet, hemp and chia seeds are useful additions, or you may want to consider a micro-algae supplement. Vegetarian or vegan mothers-to-be, or those who are breastfeeding, should consider a supplement because these fats play an important role in a baby's development.

If you are thinking about taking a supplement, speak to your GP first and read our review of the best omega-3 supplements.

2. Eggs

May support healthy brain ageing and memory

Homocysteine is an amino acid that rises with age, increasing the risk of stroke and Alzheimer's. Certain B vitamins — B6, B12 and folic acid — help break it down into other chemicals the body needs.

One study of older adults with mild cognitive impairment found that after two years of high-dose B6, B12 and folic acid, participants had significantly less brain shrinkage.

Other B vitamins, including B1 and B3, also support brain function. Choline is important too, and egg yolks are a good source. It matters especially during pregnancy and breastfeeding, when it is needed for a baby's brain development. Choline is also a key part of acetylcholine, a brain chemical linked with memory.

To get these nutrients, include eggs, chicken, fish, leafy greens and dairy in your diet. If you are vegan, look for fortified plant milks and breakfast cereals, or consider a supplement. Other useful vegan sources of B vitamins include avocado, nuts and seeds.

3. Nuts

May help protect healthy brain function

One study found that vitamin E may help reduce cognitive decline, including memory loss. Nuts are a good source of vitamin E, along with leafy green vegetables, olives, seeds, eggs and wholegrains.

4. Pumpkin seeds

May support memory and lift mood

Pumpkin seeds are rich in zinc, a mineral needed for memory and thinking skills. They are also a useful source of magnesium, B vitamins and tryptophan, which the body uses to make serotonin, a chemical associated with good mood.

Other useful sources include beef, oysters, chickpeas and nuts such as cashews and almonds.

Foods for focus and energy

5. Wholegrains

May help improve concentration and focus

Like the rest of the body, the brain needs fuel, and its preferred source is glucose. To stay focused and alert, you need a steady supply of glucose from carbohydrates. Wholegrains are a good choice because they have a low glycaemic index (GI), meaning they release energy gradually and help keep you mentally alert throughout the day.

Not eating enough carbohydrates, or relying on fast-release options such as processed white grains and sugary foods, may leave you feeling irritable or mentally foggy.

Choose wholegrain bread, rice and pasta instead of refined white versions.

6. Green tea

May protect the brain from the effects of ageing

Plant compounds called polyphenols, found in green tea, may help slow age-related changes in the brain. Moderate intake of about two to three cups a day is also linked with a lower risk of dementia.

7. Coffee

May improve mental agility

Coffee may help you stay alert and energised because of its caffeine content. After being absorbed into the bloodstream, caffeine reaches the brain and activates certain neurons, which may improve memory, mood, energy and cognitive function. It works by blocking adenosine receptors, which in turn increases other brain chemicals, including dopamine.

Foods for brain protection and healthy ageing

8. Blueberries

May boost short-term memory

One study suggested that blueberries may help improve short-term memory or slow its decline.

A similar benefit may come from other dark red and purple fruits and vegetables such as blackberries and red cabbage. These contain protective plant compounds called anthocyanins, which have anti-inflammatory effects. That matters because inflammation is linked to many chronic conditions, including heart disease, diabetes, depression and Alzheimer's.

9. Tomatoes

May delay age-related cognitive impairment

Some research suggests that lycopene, a carotenoid found in tomatoes, has antioxidant properties that may benefit the brain and help protect against cognitive decline. More research is still needed, however.

Tomatoes are best eaten with a little olive oil to help your body absorb lycopene, which is fat-soluble. Other sources include papaya, watermelon and pink grapefruit.

10. Blackcurrants

May help reduce anxiety and stress

You may already know that getting enough vitamin C has been linked to everything from better mental and physical energy to lower feelings of anxiety and stress. Studies have also shown that deficiency in this antioxidant may be linked to dementia and Alzheimer's.

Blackcurrants are one of the best sources, but you can also get vitamin C from red peppers, broccoli and citrus fruits such as oranges.

11. Broccoli

May improve brainpower

Broccoli is a good source of vitamin K, which may help support cognitive function. Research also suggests it may slow the breakdown of acetylcholine, a brain chemical needed to keep memory sharp.

Other cruciferous vegetables that may support the brain include cauliflower, kale, cabbage and Brussels sprouts.

Foods for mood and brain alertness

12. Sage

May support memory and concentration

Sage is thought to help with memory and concentration. Most studies focus on the oil extracted from the herb, but fresh sage may still be worth including in your meals. Add it near the end of cooking to recipes such as pearl barley & sage risotto to help preserve the beneficial oils.

13. Rosemary

May sharpen memory

Memory loss is associated with ageing and with damage caused by oxidation. Plant compounds in rosemary have antioxidant properties and are thought to help fight this damage and protect against memory loss, although more research is needed on its effects in humans.

14. Turmeric

May lift mood

The active compound in turmeric, curcumin, may help improve mood and ease symptoms of depression. One study looking at its antidepressant effects found that curcumin was as effective as fluoxetine.

There is also some evidence that curcumin may increase feel-good brain chemicals, including serotonin and dopamine.

15. Dark chocolate

May improve brain function

Eating moderate amounts of high-cocoa dark chocolate regularly may improve blood flow to the brain. Studies also show that plant compounds in chocolate called flavanols may offer protective benefits, especially for older adults.

What else can help support your brain?

There are several other things you can do to support brain health and help slow cognitive decline:

1. Stay active

Physical activity matters as much as diet when it comes to keeping the brain sharp. Research suggests that regular exercise improves cognitive function, slows mental ageing and helps us process information more effectively. Even walking can help.

2. Stop smoking

Giving up smoking is one of the best things you can do for your overall health, including your brain. If quitting feels difficult, a personal quit plan can help you manage cravings.

3. Sleep well

A good night's sleep is important not only for energy during the day, but also for brain performance. Sleep helps the brain adapt, supports learning, improves memory, aids healthy brain development and clears waste products from the brain.

4. Eat a balanced diet

A nourishing, well-rounded diet gives the brain the best chance of staying healthy. If your diet may be missing key nutrients — for example, if you follow a vegan diet — you may want to consider a multivitamin and an omega-3 supplement to help cover some essentials.

If you are thinking about taking a supplement, speak with your GP or another qualified healthcare professional.

A nutritionist's view on what to expect from eating more brain-boosting foods

• In the short term, over the first few weeks, you may notice better energy, improved focus and concentration, sharper recall and more stable mood.
• In the longer term, once a brain-friendly diet becomes routine, you may benefit from better support for the brain and nervous system, a lower risk of neurodegenerative disease and the possibility of slower cognitive decline.