Vitality Perspective Some foods carry a greater impact on your nervous system function than others.
I have a pretty good foundational understanding of taking care of my body and how what I do impacts each system, but something I haven’t investigated too much into is caring for my nervous system health – not mental health, but the actual physical structure that is my brain.
Like every other system and many other organs in our bodies, the brain and nervous system rely on ample nutrition to function optimally; and if these needs aren’t met, symptoms such as decreased focus and low mood may result.
From omega-3 fats that protect nerve cells to B vitamins that help your neurons communicate, every single cell in your brain uses nutrients like these to keep you feeling like yourself.
Keep reading to learn six science-backed foods that support brain health and nervous system function – helping you think clearer, focus longer, and protect your brain for the long run.
6 Brain-Boosting Foods
Try and incorporate some or all of these foods into your diet for sustained, steady nutrition to keep your neurons firing smoothly and your brain resilient.
1. Blueberries
Again, the blueberry makes an appearance in a post of mine, because they’re just that phenomenal.
Antioxidant foods display neuroprotective effects, and blueberries are a spectacular antioxidant food. Their high anthocyanin content provides compounds that are able to cross the blood-brain barrier, offering protection from free radical damage.
Regular consumption has also been linked to slowing cognitive decline. Beneficial compounds in the berries help preserve brain cells and improve neuronal communication. This means improved memory, as well.
Antioxidants are great at counteracting inflammation and improving blood flow. More circulation to the brain = more brain and will-power, and focus!
2. Dark Chocolate (70%+)
Following the theme of antioxidant foods, dark chocolate is actually another awesome one!
The chocolate’s antioxidants are great at helping counteract the damage caused by oxidative stress on brain cells. Cellular damage from oxidative stress has been linked to a host of neurodegenerative disorders, including Alzheimer’s and Parkinson’s diseases. Another benefit, the flavonoids, another type of antioxidant compound, in dark chocolate improve blood flow to the brain, improving focus – much like the effects of consuming blueberries.
Because it also has the potential to boost serotonin, dark chocolate can, scientifically, make you feel good – considering it’s a food you like, of course.
3. Fatty Fish
Fatty fish, which can include salmon, sardines, and mackerel, are under the nutrient category of omega-3 fatty acid-rich foods. These essential fats’ role lies in maintaining the health of the brain cells’ membranes.
Regular intake supports memory, focus, and mood stability. It’s important to consume enough of this nutrient to help prevent the development of mood disorders as well.
Fire up the grill with some salmon for a good attitude!
4. Walnuts
Another amazing source of omega-3s, walnuts are a plant-powered superstar. Their omega-3 content promotes better communication between brain cells and reduces the effects of cognitive decline.
The nuts contain polyphenols that help counter oxidative stress among brain cells. They also have anti-inflammatory properties, which is important for keeping cellular function at peak.
5. Eggs
Now amongst the category of B vitamins, eggs are a top source, and, in my eyes, are an absolutely perfect food. A B vitamin deficiency can lead to cognitive decline, so it’s critical to ensure ample consumption.
Eggs have numerous benefits, offering a complete protein profile, extending beyond their B vitamin richness essential for the production of important brain chemicals (1). Rich in choline as well, this nutrient is essential for neurotransmitter (acetylcholine) production, and brain development (2).
6. Leafy Greens
B-vitamin rich spinach, kale, and swiss chard further help improve mood regulating brain chemical production, like serotonin and dopamine. Because of their significance, consuming proper amounts of B vitamins is crucial in preventing the development of depression.
Leafy greens are packed with folate (vitamin B-9), as well as other beneficial nutrients, like magnesium and antioxidants. These all offer protection for brain cells, and other cognitive benefits (3).
Putting it Into Practice
True brain health isn’t just about one meal – it’s about creating daily habits that protect your cells and balance your body from the inside out. When you pair nutrient-dense foods with good sleep, hydration, and mindful eating, you give your brain exactly what it needs to thrive. You can check out a sample balanced 7-day brain-supporting meal plan, highlighting daily omega-3s, antioxidants, healthy fats, cognitive and nervous system support, and inclusive with one vegan meal as well, below for some inspiration on how to add more of these nutrients into your diet!
Which of these foods do you eat most often – and which one will you try adding this week? Comment below or share your favorite brain-boosting meal idea!
7-Day Brain and Nervous System Nutrition Plan
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Monday | Avocado toast, poached eggs, blueberries | Quinoa salad, salmon, spinach, cherry tomatoes, olive oil | Walnuts & dark chocolate | Brown rice stir-fry with tofu, kale, sesame sauce |
| Tuesday | Greek yogurt parfait with blueberries, chia seeds, granola | Chicken and avocado wrap with spinach, tomato, hummus | Apple & peanut butter | Baked cod, roasted sweet potatoes, steamed broccoli |
| Wednesday | Oatmeal with blueberries, cinnamon, chopped walnuts | Lentil and kale salad with avocado, pumpkin seeds, tahini dressing | Dark chocolate & herbal tea | Shrimp stir-fry with garlic, brown rice, mixed veggies |
| Thursday | Veggie omelet: eggs, spinach, mushrooms, peppers + whole-grain toast | Tuna quinoa bowl with cucumber, edamame, sesame oil | Banana & almonds | Vegan chili: beans, tomato + kale, olive oil |
| Friday | Smoothie bowl: banana, spinach, almond milk, blueberries, peanut butter, chia seeds | Salmon salad with arugula, avocado, olive oil, lemon | Dark chocolate & Greek yogurt | Tofu veggie stir-fry with ginger, garlic, brown rice |
| Saturday | Egg scramble with spinach, onions + avocado toast | Vegan Buddha bowl: quinoa, roasted chickpeas, kale, tahini dressing | Walnuts & blueberries | Grilled mackerel, roasted potatoes, steamed greens |
| Sunday | Whole-grain pancakes topped with blueberries, side of scrambled eggs | Turkey avocado sandwich on whole-grain bread with spinach, tomato | Dark chocolate & herbal tea | Baked tofu, garlic sautéed kale, olive oil |
