Fish
Dr. Hoang Quyet Tien from the Medical Information Center at Tam Anh General Hospital in Ho Chi Minh City explains that oily fish are rich in omega-3 fatty acids, particularly DHA and EPA, which are vital components of neuronal cell membranes and play a key role in transmitting signals between brain cells. Omega-3s also reduce inflammation, support mood, and lower the risk of depression.
Consuming oily fish at least twice a week can help preserve memory and reduce the risk of cognitive decline.
Eggs
Eggs are an excellent source of choline, a precursor to acetylcholine, a neurotransmitter essential for learning and memory. They also contain vitamin B12 and folate, which support the structure of nerve cells.
A meal with eggs in a plate. Illustration photo by Pexels
Nuts
Walnuts, almonds, pumpkin seeds, and chia seeds are rich in vitamin E, which protects neurons from damage caused by free radicals. Regular nut consumption supports cognitive function and provides magnesium and zinc, two minerals crucial for effective neurotransmission.
Leafy greens
Vegetables like spinach, kale, and broccoli are high in vitamin K, which is involved in synthesizing sphingolipids, a key component of the brain’s structure. These greens also contain folate, which helps with cell division and supports healthy nerve function.
Berries
Berries, such as blueberries, strawberries, and raspberries, are packed with anthocyanins—plant compounds that can cross the blood-brain barrier to enhance neuron signaling. Regular consumption of berries boosts short-term memory and supports learning.
Their low glycemic index also makes them ideal for those managing blood sugar levels while reducing chronic inflammation.
Dark chocolate
Pure dark chocolate (70% cocoa or higher) is rich in flavonoids, caffeine, and antioxidants, all of which promote cerebral blood flow, enhance alertness, and improve mood. To maximize benefits, choose dark chocolate with low sugar content and no milk.
Olive oil
Extra virgin olive oil is a great source of monounsaturated fats and polyphenols, which support brain health. The Mediterranean diet—known for its emphasis on olive oil, oily fish, and vegetables—has long been linked to improved brain and heart health.
Dr. Tien also emphasizes that brain function benefits from good sleep, regular exercise, stress management, and mental engagement through reading, memorization, or problem-solving. These habits help maintain neural connections and slow brain aging. People experiencing symptoms like memory loss, headaches, insomnia, or nervous exhaustion should seek medical evaluation.
In some cases, doctors may recommend tests such as EEG, CT scans, or polysomnography to diagnose related conditions. Regular supplementation with natural extracts like blueberry and ginkgo biloba can also promote brain blood flow and protect neurons.