Useful foods for the brain

Posted on Jan 12, 2021      157

The brain, and any other organ, requires a boost of vitamins and trace elements. It is unnecessary to take pharmaceutical drugs. You can simply include in your diet certain foods. Gastroenterologist Irina Kazimir will tell you how much and what you should eat.

Green tea.

Stimulates brain activity thanks to gamma-aminobutyric acid (GABA). It has a nootropic effect - fuels the brain and stimulates energy metabolism in nerve cells, improves mental performance, and increases intelligence quotient. Norm: 2-3 cups.


Popular in Asian cuisine, this spice contains 3 to 6% curcumin. One study found that curcumin significantly improves working memory in older people and reduces the risk of dementia (dementia). Ideally, consume 1 g of turmeric per day.

Omega-3 fatty acids.

The brain comprises 60% of fat. Omega-3 - the best kind of dietary fat - increases neurogenesis by as much as 40%! In addition, these acids increase levels of brain neurotrophic factor, a protein encoded by the BDNF gene that stimulates neuronal development. The recommended dose is 2-4 grams per day.


Rich in valuable substances - anthocyanins (give berries a dark blue color). They stimulate neurogenesis and improve cognitive functions of the brain, which reduces the risk of Alzheimer’s disease. People who eat blueberries daily have improved memory, attention, and other cognitive indicators. It is advisable to eat about 100 to 200 g of berries a day.

Ginkgo biloba.

Promotes neuronal formation, improves cognitive function, and reduces beta-amyloid plaques in patients with Alzheimer’s disease. The recommended dose is 120 mg of ginkgo biloba extract per day.

Goji berries.

Distinguished by their tonic and antioxidant properties, and stimulating neurogenesis. By the way, barberry has a similar effect. For an effective effect, it is enough to eat 1 teaspoon without a spoonful.


This natural compound activates neurogenesis. It is contained in onions (especially red onions), apples, bell peppers, tomatoes, cowberries. The recommended dose is up to 500 mg per day.

Grape seed extract.

Useful for the heart and circulatory system, which can also increase brain cell growth. Take up to 100 mg per day (sold at the drugstore as a 90 percent extract).

Vitamin E.

A powerful antioxidant against free radicals. Sources: wheat germ, hazelnut, oil (butter, sunflower, olive oil), eggs, pumpkin, sea buckthorn. Minimum dose per day is 3 to 4 mg.