Coffee
Caffeine blocks adenosine, increasing alertness. Long-term consumption linked to reduced risk of neurodegenerative diseases.
Serving size: 1 cup (8 oz)
Key nutrients: Caffeine, Chlorogenic Acid, Trigonelline, Antioxidants
Brilliant Brain Food
Feed your brain with the best foods for cognitive performance, memory, focus, and neuroprotection. Each food is backed by science and includes key nutrients and serving recommendations.
Beverages
Green Tea
L-theanine promotes calm focus and alpha brain waves. EGCG protects brain cells from damage.
Serving size: 1 cup brewed
Key nutrients: L-Theanine, EGCG, Caffeine, Catechins
Fruits
Avocado
Monounsaturated fats support healthy blood flow to the brain. Rich in lutein for cognitive performance.
Serving size: 1/2 avocado
Key nutrients: Monounsaturated Fat, Lutein, Folate, Potassium
Blueberries
Rich in anthocyanins that protect brain cells from oxidative stress. Improve memory and cognitive function.
Serving size: 1 cup (150g)
Key nutrients: Anthocyanins, Vitamin C, Vitamin K, Fiber
Oranges
One orange provides a full day of vitamin C, which prevents mental decline and supports neurotransmitter production.
Serving size: 1 medium orange
Key nutrients: Vitamin C, Folate, Thiamine, Flavonoids
Nuts & Seeds
Almonds
Rich in vitamin E, which protects brain cell membranes from oxidative damage. Supports long-term cognitive health.
Serving size: 1/4 cup (23 almonds)
Key nutrients: Vitamin E, Magnesium, Riboflavin, L-Carnitine
Flaxseeds
Richest plant source of ALA omega-3. Lignans provide antioxidant protection for brain cells.
Serving size: 2 tbsp ground
Key nutrients: ALA Omega-3, Lignans, Fiber, Magnesium
Pumpkin Seeds
Rich in zinc, magnesium, and iron — minerals crucial for nerve signaling and brain function.
Serving size: 1 oz (28g)
Key nutrients: Zinc, Magnesium, Iron, Copper
Walnuts
The only tree nut with significant ALA omega-3. Support brain cell membrane health and reduce inflammation.
Serving size: 1/4 cup (30g)
Key nutrients: ALA Omega-3, Vitamin E, Polyphenols, Magnesium
Proteins
Bone Broth
Glycine supports sleep quality and cognitive function. Collagen peptides cross the blood-brain barrier.
Serving size: 1 cup (240ml)
Key nutrients: Glycine, Collagen, Glutamine, Minerals
Eggs
Choline is essential for acetylcholine production, a neurotransmitter critical for memory and mood regulation.
Serving size: 2 large eggs
Key nutrients: Choline, B12, Vitamin D, Lutein
Sardines
One of the best sources of omega-3 DHA. Small fish with low mercury and high brain-building nutrients.
Serving size: 1 can (3.75 oz)
Key nutrients: Omega-3 (DHA), Calcium, B12, Selenium
Wild Salmon
Excellent source of omega-3 fatty acids DHA and EPA, essential for brain cell structure and anti-inflammatory protection.
Serving size: 6 oz fillet
Key nutrients: Omega-3 (DHA), Omega-3 (EPA), Vitamin D, B12
Spices
Cinnamon
Compounds in cinnamon reduce tau protein buildup and improve insulin sensitivity in the brain.
Serving size: 1/2 tsp ground
Key nutrients: Cinnamaldehyde, Manganese, Calcium, Iron
Rosemary
Carnosic acid protects the brain from neurodegeneration. Aroma alone has been shown to improve memory.
Serving size: 1 tsp dried
Key nutrients: Carnosic Acid, Rosmarinic Acid, Iron, Calcium
Turmeric
Curcumin crosses the blood-brain barrier, reducing inflammation and boosting BDNF levels for new neuron growth.
Serving size: 1 tsp ground
Key nutrients: Curcumin, Iron, Manganese, Vitamin B6
Superfoods
Dark Chocolate
Flavonoids increase blood flow to the brain. Improves focus, mood, and processing speed.
Serving size: 1 oz (85%+ cacao)
Key nutrients: Flavonoids, Iron, Magnesium, Theobromine
Lion's Mane Mushroom
Stimulates nerve growth factor (NGF) production. Supports neurogenesis and myelin sheath repair.
Serving size: 1 tsp powder
Key nutrients: Hericenones, Erinacines, Beta-Glucans, Potassium
Olive Oil (Extra Virgin)
Oleocanthal has anti-inflammatory properties rivaling ibuprofen. Polyphenols protect against cognitive decline.
Serving size: 1 tbsp
Key nutrients: Oleocanthal, Polyphenols, Vitamin E, Monounsaturated Fat
Vegetables
Beets
Nitrates increase blood flow to the brain, especially the frontal lobe. Improves decision-making and working memory.
Serving size: 1 medium beet
Key nutrients: Nitrates, Folate, Manganese, Potassium
Broccoli
High in vitamin K and glucosinolates. Supports memory and protects against neurodegenerative diseases.
Serving size: 1 cup chopped
Key nutrients: Vitamin K, Glucosinolates, Vitamin C, Folate
Kale
Exceptionally high in vitamin K, lutein, and beta-carotene. One of the most nutrient-dense brain foods available.
Serving size: 1 cup chopped
Key nutrients: Vitamin K, Lutein, Beta-Carotene, Vitamin C
Spinach
Loaded with folate, lutein, and beta-carotene. Slows cognitive decline associated with aging.
Serving size: 2 cups raw
Key nutrients: Folate, Lutein, Vitamin K, Iron
Sweet Potatoes
Beta-carotene protects brain cells from free radical damage. Complex carbs provide steady glucose for brain fuel.
Serving size: 1 medium
Key nutrients: Beta-Carotene, Vitamin C, Manganese, B6