What are the Best Foods for Your Brain? 7 Cognition-Boosting Meal Ideas to Try at Home
You are what you eat, and your brain is no exception. We plan meals around protein goals, macros, recovery and training fuel, yet what you eat can shape how you think just as much as how you train. But what are the best foods for your brain? You’ll find brain-boosting foods in a balanced mix of whole foods, healthy fats, fiber-rich carbs, colorful plants, and quality protein. At FS8, we know mind and body work as a team. Just as our workouts build strength and body awareness, what you eat can support how you focus and recover outside the studio. Read on for the best foods for your brain, some easy recipes to work them into your week, and what to eat around your workouts to help you stay focused in your next FS8 class.
What are brain foods?
Brain foods are foods shown to support cognitive function – meaning your ability to think, learn, remember and make sense of the world around you1. Your brain runs around the clock and relies on a constant supply of nutrients to perform at its best, and some foods deliver far more of what it needs than others. Brain-boosting foods often contain:
- Omega-3 fatty acids: A key building block of brain cells that helps them communicate1.
- Antioxidants: Help protect brain cells from oxidative stress1.
- Fiber: Supports gut health and a steady energy supply1.
- B vitamins: Help turn food into energy and make the brain’s chemical messengers1.
- Vitamin K: Plays a role in forming fats found in brain cells1.
- Polyphenols: Plant compounds with antioxidant properties, found in berries, cocoa and tea1.
- Protein: Provides the building blocks for neurotransmitters like serotonin and dopamine1.
- Healthy fats: Support the blood vessels that deliver oxygen and nutrients to the brain1.
- Magnesium and zinc: Help with nerve signaling. Zinc also contributes to normal cognitive function1.
What are the best foods for brain health?
Your brain is a surprisingly hungry organ. It makes up just 2% of your body weight but uses around 20% of your daily energy, so what you eat has a real say in how you think and feel2. Below we explain what to eat for brain health so you can feel – and think – your best.
1. Oily fish
Salmon, sardines, and trout are some of the best foods for brain health, thanks to their protein and omega-3 fatty acids. Oily fish is rich in DHA and EPA, two types of omega-3 that are important for both your brain and heart health3. Aim for two to three servings a week, like sardines on toast or salmon for dinner.
2. Leafy greens
Turns out Mom was right about finishing your greens (just don’t tell her we said so). Kale, arugula, chard and broccoli are packed with folate, vitamin K, antioxidants, and fiber3. Best of all, they’re super easy to add to almost any meal, whether you toss them through pasta, wilt them into eggs or pile them up on the side of your plate.
3. Berries
Here’s some berry good news: blueberries, strawberries, raspberries and blackberries are all rich in antioxidants and have anti-inflammatory properties. These compounds help protect brain cells from oxidative stress, a type of cellular wear and tear that builds up as you age3. They’re also one of the easiest brain foods to grab by the handful.
4. Nuts and seeds
Good things really do come in small packages. Walnuts, almonds, chia seeds, flaxseeds, and pumpkin seeds deliver healthy fats, fiber, minerals and plant-based nutrients3. They’re also a handy addition if you practice cycle syncing, which means adjusting your routine to your menstrual cycle. Pumpkin seeds and almonds are rich in magnesium, which supports nerve function4, making them a smart pick in the lead-up to your period, when many women notice their mood and focus dipping.
5. Whole grains
Your brain runs on glucose, and the carbs you choose decide how steadily that fuel arrives. Whole grains like oats, brown rice, quinoa and whole grain bread are packed with fiber, which slows digestion so glucose trickles into your bloodstream gradually3. That makes them an easy brain food to build meals around – whole grains help support steady energy and focus across the day, minus the spike and crash that sugary foods can bring.
6. Eggs
Eggs are one of the easiest proteins to work into your day: whether you scramble them, poach them, or serve them sunny side up. They’re also a great source of choline, a nutrient your body uses to make acetylcholine (the chemical messenger behind memory and learning)3.
7. Beans and legumes
Lentils, garbanzo beans, black beans, and edamame are some of the most affordable foods that help brain function. They deliver fiber, plant-based protein, B vitamins and slow-release carbohydrates, helping you feel fuller for longer and keeping your energy high3. Toss them into salads, soups or curries for an easy upgrade.
8. Extra virgin olive oil and avocado
Brain health is closely linked to heart and metabolic health, which is where healthy fats come in. Extra virgin olive oil and avocado are rich in unsaturated fats, which support healthy blood vessels and blood flow to the brain3. They’re also easy staples to keep in the kitchen: drizzle one over roast veg for dinner or smash the other on toast in the mornings.
7 brain-boosting meal ideas to try at home
Mindful eating gets a whole lot easier when you have a few go-to recipes up your sleeve. Read on for our favorite simple meals, each one packed with foods that help brain function.
1. Berry, spinach, and chia smoothie
This smoothie packs antioxidants, fiber, protein and plant-based omega-3s into one glass, making it an easy grab-and-go breakfast. The berries mask the spinach, so you get your greens without tasting them! You’ll need:
- One cup of frozen berries
- A big handful of spinach
- One tablespoon of chia seeds
- A scoop of Greek or coconut yogurt
- Milk of your choice
Add everything to a blender and blend until smooth.
2. Salmon, brown rice, and greens bowl
This brain food lunch combines omega-3s, carbohydrates, fiber, and healthy fats to help keep you fueled until dinnertime. You’ll need:
- One salmon fillet
- Cooked brown rice
- Leafy greens
- Sliced avocado
- Olive oil and lemon dressing
Pan-fry or bake the salmon. Top the rice with greens and avocado, add the salmon, then drizzle over the dressing.
3. Egg, avocado, and spinach toast
Start the day sharp with a breakfast that brings together some of the best foods for brain health. Eggs, avocado and spinach deliver protein, choline, healthy fats, and fiber. You’ll need:
- Whole-grain toast
- One or two eggs, however you like them
- Smashed avocado
- A handful of spinach
- Lemon and chili flakes (optional but delicious)
Pile the avocado and spinach onto your toast, then top with the egg. Finish with lemon and chili if you like a little kick.
4. Lentil and vegetable soup
This hearty soup is rich in fiber, plant-based protein, B vitamins, and slow-release carbohydrates. It freezes well, so you can meal-prep a big batch for easy work lunches or lazy dinners. You’ll need:
- One cup of rinsed lentils
- Onion, garlic, carrot and celery, diced
- One tin of diced tomatoes
- Stock
- Olive oil
- Your favorite herbs
Sauté the veg in olive oil until soft. Add the lentils, tomatoes, stock, and herbs, then simmer for 25 minutes.
5. Greek yogurt bowl with berries, walnuts and seeds
Ready in just two minutes, this brain-food yogurt bowl can be a yummy breakfast or an afternoon pick-me-up. The berries bring antioxidants, while the walnuts and seeds add healthy fats and a satisfying crunch. You’ll need:
- Greek yogurt
- Berries
- Chopped walnuts
- Pumpkin or chia seeds
- A dash of cinnamon
Spoon the yogurt into a bowl and add your toppings however you like. Make it pretty enough to post, or messy enough to eat in 30 seconds flat. It tastes just as good either way!
6. Tofu or chicken stir-fry with broccoli and quinoa
Pairing protein with slow-release carbs helps support long-lasting energy, making this stir-fry an easy weeknight dinner. It works just as well with tofu as it does with chicken, so everyone at the table is covered. You’ll need:
- Tofu or chicken
- Broccoli
- Cooked quinoa
- Olive or sesame oil
- Garlic, ginger, soy sauce and a squeeze of lime
Stir-fry the tofu or chicken with broccoli in oil. Add the garlic, ginger, soy and lime, then serve over quinoa.
7. Chickpea, avocado and leafy green salad
Jam-packed with brain foods, this salad serves up fiber, healthy fats, plant protein, and slow-release carbs in one colorful bowl. A tin of garbanzo beans costs next to nothing, and the recipe scales up easily, so it’s just as handy for meal prep as it is for feeding a crowd. You’ll need:
- One tin of garbanzo beans, rinsed
- Leafy greens
- Cherry tomatoes
- Diced avocado
- A sprinkle of seeds
- Olive oil and lemon dressing
- Whole grain crackers or bread, to serve
Toss everything together, add the dressing, and serve with crackers or bread on the side.
What to eat for brain health before or after a workout
Every FS8 class works your whole body, but it asks a lot of your brain too. Maintaining control through each rep and staying in sync with your instructor’s cues rely on focus and coordination, and those run on the fuel you give them. That’s why nutrition plays a big role in your fitness regime, since what you eat before and after class can shape how well you move and how quickly you recover.
Before class
Aim for something light and easy to digest 30 to 60 minutes beforehand. Carbs give you quick energy, while a little protein keeps hunger at bay mid-class. Some yummy brain-boosting foods include:
- Banana with nut butter
- Yogurt with berries
- Whole grain toast with avocado
- A fruit smoothie made with milk
After class
Within an hour or two of class, pair protein with slow-release carbs. Protein gives your muscles the building blocks they need to repair, while carbs top up the energy you’ve just burned, which may also help reduce muscle soreness the next day5. Easy options include:
- Eggs with greens on whole-grain toast
- Salmon or tofu rice bowl
- Lentil soup
- Greek yogurt with berries and seeds
Brain foods can support your mood and how you feel in your body, especially when paired with regular movement. Next, learn more about the benefits of exercise on mental health.
1 https://pmc.ncbi.nlm.nih.gov/articles/PMC2805706/
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC124895/
3 https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
