Amid our busy lives, it’s all too easy to get caught up in a never-ending cycle of stress and worry. From the responsibilities of raising children to the demands of work and the constant news stream, our minds can feel overwhelmed. 

As our brains grapple with everything from never-ending to-do lists to the weight of stress, they can become scattered and unfocused. Studies have shown that chronic stress can cause concentration, sleep, and memory issues.

We can’t control everything happening in the world around us, but we can do some things to help boost our brain function and help us focus.

Fueling your body properly can help your mental clarity, memory, and ability to focus. Add these 9 brain foods to your next grocery list and reap the productive, brain-boosting benefits.


This protein powered, vitamin D rich food is the ultimate brain booster.  Fish like salmon or cod are loaded with omega-3s. These healthy fats are involved in the formation of cell membranes, the production of important hormones, and regulating genetic function. They’ve been linked to reducing inflammation, boosting heart health, and numerous brain benefits like decreased risk of depression and sharper cognition and memory. 

We love salmon, which is loaded with omega-3s. Try this Broiled Salmon with Spinach for dinner tonight.

Green Tea

Caffeine works fast to stimulate and awaken the brain.. We love a cup of green tea not only for its caffeine dose but also for its high antioxidant content, and its ability to provide a boost that’s not as jittery as coffee’s. The amino acid L-theanine found in green tea boosts the neurotransmitter GABA which may help reduce anxiety and improve focus.  Whip up this green tea yogurt for a sweet, satiating treat.

Leafy Greens

Apparently, your mom knew what she was doing when she advised you to “eat your greens!” Spinach contains potassium which can make your brain more responsive and kale is loaded with brain-boosting antioxidants like  beta carotene and flavonoids which help reduce memory loss.

This Cooked Spinach and Pine Nuts dish will satisfy your taste buds. Not a leafy veggie-lover? Sneak some into your morning smoothie and you won’t even know it’s there!


Blueberries aren’t just low in calories and insanely tasty, they’re probably more famous for being great for the mind. The antioxidants in blueberries boost brain function and may slow memory impairments. A recent study found that the berry can reduce inflammation throughout the body, improve communication between brain cells and reduce age-related cognitive decline—boosting learning and memory.

Pair these Blueberry Ginger Overnight Oats with your morning coffee and you are set for a successful day.


Avocados contain high quantities of fatty acids. Research has found that high blood pressure has been linked to cognitive decline, but eating monounsaturated fats, like those found in avocados, may reduce high blood pressure. For an added boost, sprinkle some flaxseed or chia on top for additional omega-3s.

An Avocado Boat Egg Bake is such a fun way to feed the brain. Loaded with healthy fats and proteins, you’ll be satiated all morning long. 

Nuts & Seeds

Just like fish, it’s  the omega-3s in both nuts and seeds that our brains love. They’re also rich sources of vitamin E, which may improve performance and reduce the risk of Alzheimer’s disease—directly linked to the brain. 

Nut Seed Bread is the simple, gluten-free loaf you’re looking for.


When the mind is wandering, try cracking an egg. They’re full of choline, a nutrient that boosts the brain’s ability to send commands to the body and improves its memory center. Choline is needed to produce acetylcholine, a neurotransmitter that is critical for memory and learning, especially needed as you age.  

They’re a breakfast staple, but you can happily enjoy eggs at just about any meal.  Want an easy way to get more greens in? Start at breakfast with an Eggs in Zoodle Nest.

Dark Chocolate

What’s mouthwatering and made for the brain? Dark chocolate of course. Not only does it release endorphins and boost serotonin levels, this sweet treat is full of antioxidants and flavonoids essential  to brain health.  Studies have found that cocoa’s flavonoids  accumulate in the brain’s hippocampus which is directly tied to learning and memory.

Along with dark chocolate, this Superfood Bark contains nuts, seeds, berries and coffee making it a focus snack that truly can’t be matched.

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About Nutritious Life Editors

The Nutritious Life Editors are a team of healthy lifestyle enthusiasts who not only subscribe to — and live! — the 8 Pillars of a Nutritious Life, but also have access to some of the savviest thought leaders in the health and wellness space — including our founder and resident dietitian, Keri Glassman. From the hottest trends in wellness to the latest medical science, we stay on top of it all in order to deliver the info YOU need to live your most nutritious life.

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