Brain Foods 101: What to Eat for a Sharper Mind

Feeding Your Brain

The brain uses roughly 20% of the body's energy, and the quality of that fuel matters. Certain foods provide the raw materials your brain needs to function, repair, and stay sharp.

Key Brain-Supportive Foods

Fatty fish (salmon, sardines) — rich in omega-3s that support cell membrane health.

Leafy greens — packed with folate and vitamin K, linked to slower cognitive decline.

Berries — high in antioxidants that reduce oxidative stress in brain tissue.

Nuts and seeds — provide vitamin E and healthy fats tied to better cognitive performance.

Eggs — a top source of choline, essential for memory and mood regulation.

Building a Brain-Healthy Plate

Aim for a colorful, whole-food plate at most meals: a protein source, healthy fat, and plenty of vegetables. Consistency matters more than any single "superfood."