7 Groups of Food for the Healthy Brain

Anju Bisht

, Health A2Z


The most complex organ of the human body is Brain. It is also known as a hungry organ. Thousands of times you have heard your mom saying eat healthy food for the healthy brain during your exam season. Not many of us have a clear concept of brain-healthy food.


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Regardless of having only 2% of body weight, the brain uses up more than 20% of the energy extracted from the food we intake. The brain demands a high amount of energy. Naturally, the food we eat has an impact on the health as well as the functioning of the brain. Let’s get straight to the list of food for the healthy brain.


Know About Foods for the Healthy Brain:


Herein, we will discuss certain nutrients and 7 groups of food for the healthy brain:


Protein and Brain


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To optimize the brain functioning and to provide the required amount of nutrients to your brain cells, protein plays an important role in maintaining the health of the brain. Sources of protein food for a healthy brain are listed below:

  • Milk and milk products include curd/buttermilk, paneer, and cheese.
  • Pulses include soya and all type of pulses
  • Poultry products such as eggs and meat

Provide your brain the right amount of complete protein and nourish as well as boost your brain.


Fat and Brain


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Various proven researchers state food that’s good for heart health is good for brain health too. Healthy fat makes the brain function efficient. Typically, healthy fats are found in fatty fish such as salmon, herring, mackerel, and sardines. Here know the sources of healthy fat:

  • Seeds and nuts include sunflower seeds, chia seeds, hazelnuts, and almonds.
  • Omega-3 fatty acids
  • Unsaturated fat such as vegetable oils, olive oil, and avocado oil.


Carbohydrates and Brain


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Ever heard that the brain needs carbs to function? Well, carbs help to fuel the brain. To carry out the important functions, the brain requires a constant fuel supply. Consuming whole foods such as fruits, vegetables, and legumes provides carbohydrates that are high-quality fuel for brain function.

Plus, they are high in quality than glucose and fructose-sweetened processed foods. So, have plenty of good quality carbohydrates for flawless brain functioning.


Fibers and Brain


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Recent researches showed consuming a diet high in fiber can delay brain aging as well as brain inflammation. Surprisingly, a fiber-rich diet produces a short-chain fatty acid that has anti-inflammatory properties.  A type of immune cell in the brain known as Microglia tends to become chronically inflamed with age.

The good news is that a fiber-rich diet can reduce inflammation in the brain microglia. Food items rich in fiber include broccoli, nuts, oats, beans, and whole-grain bread, etc.


Vitamin and Brain


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To support brain health and for staying active, the brain act as a soaking sponge that soaks up whatever benefits it. The various vitamins that support brain function include:


Vitamin B:  The vitamin B family is typically considered for brain health. In particular, the three B vitamins that are linked with brain health are B6, B9 (folate), and B12.


Vitamin C:  Citrus fruits and green vegetables provide sufficient vitamin C. Vitamin C supports brain health due to its high antioxidant properties.


Vitamin E: Both vitamin C and E have a similar mechanism. Like vitamin C, it is believed that “E” has a powerful antioxidant that helps the brain by reducing oxidative stress.


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Mineral and Brain


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As much as vitamins, minerals also play a vital role in supporting our brain health. Minerals are essential in adequate quantity for proper brain functioning.

Magnesium, zinc, copper, iron, iodine, selenium, manganese, and potassium are minerals that act as brain savers. Below mention are the sources of the mineral, try adding these into your diet weekly


  • Cruciferous vegetables such as kale, collard greens, mustard greens, broccoli, etc.
  • Legumes
  • Fruits
  • Nuts include cashews, almonds, walnuts, etc.
  • Whole grains


Water and Brain


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You must drink plenty of water every day! We all have heard it millions of times. Water is important for overall body function, including Brain. If you don’t drink enough water or face dehydration, you may find difficulty in concentrating and recognizing things. It can even cause a headache as well as migraines.

Know that water is essential for every cell and organ in your body. Drink plenty of water to prevent the above mention things from happening. And feel energetic and lively all day long.


Conclusively, these seven groups of food promote the well-being of your brain. By including these in your diet you can support your brain’s health as well as can boost your memory and mood.


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