Written by Dr. Savannah Muncy, Pharm.D on
May 17, 2022
Reading Time: 6 minutes

Medically Reviewed by our Medical Affairs Team

Written by Dr. Savannah Muncy, Pharm.D on:

Do you feel like you’re not performing at your best? Are you struggling to concentrate and stay productive? You might be experiencing brain fog.

Brain fog can be incredibly frustrating and make it difficult to focus on anything. Luckily, there are foods for brain fog that can help!

In this blog post, we will discuss 19 foods that are great for brain health.

We’ll also provide tips on how to include these foods in your diet. So, if you’re looking for ways to improve your cognitive function, read on!

What is brain fog, exactly?

Brain fog or mental fog is a term used to describe the feeling of mental fatigue. It can make you feel like your mind is in a cloud, making it difficult for you to think clearly or focus on anything.  

This mild cognitive impairment may linger for days to months

Brain fog can be caused by a variety of things, including:

  • dehydration
  • sleep deprivation
  • stress
  • poor diet
  • medication side effects
  • underlying health conditions
  • certain medical conditions (e.g., chronic fatigue syndrome, traumatic brain injury, Alzheimer’s disease, or any type of cognitive decline).

The symptoms of brain fog can vary from person to person. However, some common symptoms include:

  • poor problem-solving skills
  • difficulty with concentration
  • memory problems
  • trouble focusing
  • confusion
  • irritability
  • fatigue

If you’re experiencing any of these brain fog symptoms, you might be wondering how to get rid of brain fog.

While there is no one-size-fits-all solution, making dietary changes is a great place to start.

In fact, what you eat can have a significant impact on your cognitive function.

That’s why we’ve compiled a list of 19 foods for brain fog that are worth including in your diet.

But first, let’s take a look at some general tips on how to improve your diet for better brain health.

Tips for Improving Your Diet for Brain Fog

If you’re experiencing mental fatigue, there are a few dietary changes you can make to help improve your cerebral function.

First, it’s important to eat a healthy and balanced diet. This means eating foods from all the major food groups, including:

  • fruits and vegetables
  • whole grains
  • lean protein
  • healthy fats

It’s also important to limit your intake of processed foods, sugary foods, and foods high in unhealthy fats.

In addition to eating a healthy diet, there are a few other things you can do to improve your mental health.

For example, drinking plenty of water is essential for cerebral function.

Dehydration can cause or worsen symptoms of brain fog, so make sure to drink eight glasses of water per day.

You should also limit your intake of caffeine and alcohol, as these can make symptoms worse.

Finally, getting enough sleep is crucial for cognitive health. Aim for seven to eight hours of sleep per night to ensure a healthy blood flow to your brain throughout the day.

Now that we’ve covered some general tips for improving your diet, let’s take a look at some specific brain foods that can help with brain fog.

Best Foods for Brain Fog

Here are 19 brain foods that are great for cognitive health and worth including in your diet:

1) Avocado

Avocados are not only a good source of healthy fats, but they also contain vitamins B, C, and E—all essential for the health of brain cells.

Adding avocado to your diet is a great way to improve your cerebral function. Try adding it to toast or a smoothie for breakfast, or enjoy it as a side dish at lunch or dinner.

2) Beans

Beans are a good source of protein and fiber. They also contain iron, folate, and magnesium—all nutrients that are important for your brain cell membranes.

Including beans in your diet is an excellent way to enhance your brain function. Try adding them to soups, salads, or chili for an extra boost.

3) Beets

Beets are a great source of antioxidants and nitrates. These nutrients have been shown to improve blood flow to the brain, which can enhance cognitive function.

Adding beets to your diet is an easy way to improve your mental function. Try eating them roasted, in a salad, or as part of a smoothie. 

4) Blueberries

Blueberries are rich in antioxidants and have been shown to improve memory and mental function.

Eating blueberries is a great way to enhance your cognitive health. Try adding them to oatmeal or yogurt, or enjoy them as a healthy snack. 

5) Broccoli

Broccoli is a good source of vitamins K and C, as well as fiber. These nutrients are important for optimal brain performance.

Eating this brain food is an easy way to improve your cerebral function. Try adding it to soups or salads or eating it steamed as a side dish. 

6) Celery

Celery is a good source of antioxidants and fiber. These nutrients have been shown to improve brain function.

Adding celery to your diet is an easy way to improve your cognitive health. Try adding it to salads or eating it as a healthy snack.

7) Cherry tomatoes

Cherry tomatoes are a good source of vitamins A and C, as well as lycopene. These nutrients have been shown to improve cerebral function.

Eating cherry tomatoes is an excellent way to improve your cognitive health. Try adding them to salads or eating them as a healthy snack or side dish.

8) Coffee

Coffee is a good source of caffeine. Caffeine has been shown to improve memory and cerebral function.

Drinking coffee is a great way to improve your cognitive health. Just make sure to limit your intake to no more than two cups per day.

Try adding milk or cream to your coffee for an extra boost of brain-healthy nutrients.

You can also try adding a dash of cinnamon to your coffee for an extra flavor boost.

9) Curcumin

Curcumin is a compound found in turmeric. It has been shown to enhance cerebral function, especially memory.

Adding curcumin to your diet is an easy way to improve your mental health. Try adding it to soups, stews, or curries for an extra flavor boost. You can also take curcumin supplements if you don’t like the taste of turmeric.

10) Dark chocolate or cocoa powder

Dark chocolate and cocoa powder are good sources of antioxidants. These nutrients have been shown to improve cognitive health.

Eating dark chocolate or adding cocoa powder to your diet is an easy way to improve your brain function. Just make sure to choose a brand that has at least 70% cacao content.

You can also add cocoa powder to smoothies or baking recipes for an extra flavor boost.

11) Eggs

Eggs are a good source of protein and choline. Choline is an essential nutrient for brain health.

Eating eggs is an easy way to improve your mental performance in the long run. Try adding them to breakfast foods or eating them as a healthy snack, especially boiled eggs.

12) Fatty fish

Fish that are high in good fat are an excellent source of omega 3s. These nutrients have been shown to improve cognitive function and memory.

Omega-3s are also essential in fighting brain fog and protecting your brain from cognitive decline.

A list of omega-rich fishes includes:

  • salmon
  • mackerel
  • tuna
  • sardines.

Try eating fatty fish at least two times per week. You can also take omega-3 supplements if you don’t like the taste of fish.

13) Flaxseeds

Flaxseeds are a good source of omega-three fatty acids and fiber. These nutrients have been shown to improve mental function.

Adding flaxseeds to your diet is an easy way to improve your cerebral function. You can add them to oatmeal or yogurt or bake them into bread or muffins.

14) Green tea

Green tea is a good source of antioxidants. These nutrients have been shown to improve mental function and memory.

Drinking green tea is a great way to improve your cognitive health. Try drinking two cups per day for the best results.

You can also take green tea supplements if you don’t like the taste of green tea. 

15) Nutritional yeast

Nutritional yeast is a good source of vitamins B and C, which are essential for good mental health.

Adding nutritional yeast to your diet can enhance your cognitive function in the long term. You can add it to your oatmeal, yogurt, or smoothie or eat it raw.

16) Nuts

Nuts are a good source of omega-3 fatty acids, fiber, and vitamin E. These nutrients have been shown to improve brain function.

A list of brain-friendly nuts includes: 

  • walnuts
  • almonds
  • hazelnuts
  • cashews

Eating a handful of nuts per day is an excellent way to enhance your cognitive performance. Just make sure to choose a variety that is unsalted and unroasted for a healthier version.

17) Olive oil

Olive oil is a good source of monounsaturated fats—nutrients that enhance your brain performance, especially memory. 

Adding olive oil to your diet is an excellent step in improving your cognitive health. You can add it to salads or pasta dishes or use it as a healthy alternative to butter.

18) Oranges

Oranges are a good source of vitamin C, an essential nutrient for good cognitive health and nervous system.

Also, oranges are a good source of antioxidants—nutrients that are helpful in maintaining healthy cerebral function, such as memory.

You can consume oranges by eating them whole or by drinking freshly squeezed orange juice.

19) Green leafy vegetables

Green leafy vegetables are a good source of vitamins A, B, and C—nutrients that have been shown to improve cognitive function.

A list of green leafy vegetables includes:

  • kale
  • spinach
  • collard greens
  • Swiss chard

Eating them raw, or adding them to soups or salads, is an excellent way to consume green leafy vegetables.

The Bottom Line

There are many foods that can help improve your cerebral function. Just make sure to include a variety of nutrient-rich foods in your diet to get the most benefit for your cognitive health and combat brain fog.

If you want to learn more about brain fog and how to treat it naturally, check out these posts we have on the topic, and feel free to join this online community of brain health advocates. 

Join The Mental Health Community You've Been Dreaming Of


This discord family is a safe place where we can all (anonymously if we choose) talk about and seek help for what is going on in our heads.

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