Nutrition For Brain Health And Cognitive Performance: Top 5 Nutrients To Improve Memory

Nutrition for Brain: All parts of our body require adequate nutrition to function well and stay healthy. Similarly, our brain also needs nutrition to function properly. 

Tavishi Dogra
Written by: Tavishi DograPublished at: Sep 09, 2019Updated at: Sep 09, 2019
Nutrition For Brain Health And Cognitive Performance: Top 5 Nutrients To Improve Memory

Nutrition for Brain: The brain is one of the most important parts of the body which works 24*7. The main function of the brain is to:

  • process information
  • remember things
  • make decisions and 
  • receive messages 

from all parts of the body and then work accordingly. To ensure the functioning of the brain, we need to provide it with a good amount of nutrition. Thus, we must eat healthily. After the fatigue and tiredness of the whole day, we need nutrients in the same way we want a good sleep. Let's learn about the nutrients that the brain needs to be healthy.

Essential Nutrients for a Healthy Brain

  • Vitamin E
  • Omega-3 Fatty Acid
  • Flavonoids
  • Carotene
  • Protein

Vitamin E

Also Read: Easy Homemade Protein Shakes And Bars Recipes For You

Vitamin E is a powerful antioxidant that helps protect brain DHA from free radicals. It is necessary for the development of our memory and language. Almonds, peanuts must be consumed for this. Broccoli, Spinach, Sunflower Oil, Pumpkin, etc should also be consumed.

Omega-3 Fatty Acid

Omega 3 fatty acids are good fats. These acids help improve the cognitive health of the person and also prevent the brain from aging. In this way, one should consume:

  • coconut oil
  • groundnut oil
  • olive oil
  • almonds
  • walnuts
  • pistachios, etc.


Also Read: 11 Reasons To Eat Muesli Every Day For A Healthy Body

Flavonoids are antioxidants found in most fruits and vegetables. They help neurons to make the right connections in the brain and prevent brain aging. 

  • Berries
  • green vegetables
  • avocado
  • black grapes
  • coffee
  • chocolate
  • red wine, etc. 

should be consumed.


Carotene is a good antioxidant that helps reduce heart-related diseases and lowers cholesterol. Carotene intake helps the brain to function smoothly. 

  • Apple
  • blueberry
  • red onion
  • chili
  • cocoa powder, etc. 

should be eaten.


Our body converts proteins into amino acids which is an important part of brain chemicals, like neurotransmitters. Neurotransmitters capture our attention and help us focus. They help in regulating:

  • mood 
  • cravings
  • sleep, etc.

All of these are the most essential nutrients for brain health. One should try to consume them in the appropriate proportion.

Read More on Healthy Diet