The food you eat plays a crucial role in more than your weight. As it turns out, your diet can make and break practically every area of your wellbeing—including your brain health. Your brain requires essential nutrients to function optimally, and certain superfoods are particularly helpful when it comes to boosting cognitive function, improving memory, and reducing the risk of neurodegenerative diseases. According to neurosurgeon Dr. Brian Hoeflinger, MD (@doctorhoeflinger on TikTok), adding these “superfoods” to your plate can do wonders for your brain health.
Dr. Hoeflinger recently shared his top brain-boosting foods in a TikTok video. “I’m a neurosurgeon, and you know neurosurgeons love to talk about the brain. I’m going to show you 5 brain superfoods,” he says before diving into his list: leafy greens, fish, nuts, berries, coffee and tea, and dark chocolate.
1. Green Leafy Vegetables
It's no secret that veggies are essential to your health. Leafy greens, in particular, offer many benefits for your brain. "That includes things like spinach, kale, broccoli’s a good one," Dr. Hoeflinger says, noting that "they’re a good source of Vitamin K and folate." These nutrients have been linked to slower cognitive decline and better overall brain function. Regularly consuming leafy greens (perhaps in a healthy salad) may help protect against dementia and improve focus and memory.
2. Fish
Fatty fish such as tuna and salmon are excellent for your health—especially your brain health. "They have fatty acids and they’re healthy in saturated fats, which are good for your brain," says Dr. Hoeflinger. The omega-3 fatty acids these delicious fish are packed with play a crucial role in memory and learning. They're even great for your hair, skin, and nails!
3. Nuts
When you need a snack that's equally tasty, convenient, and healthy, nuts are a great way to go. "Nuts are an excellent source of protein and healthy fats, especially walnuts and pistachios," Dr. Hoeflinger shares. Walnuts, in particular, are packed with antioxidants and DHA, a type of Omega-3 fatty acid that is essential for brain development and function.
4. Berries
There's a lot to love about berries, including their incredible health benefits. If you love this small but mighty fruit, you’ll be happy to know that berries are fantastic for brain health. "Next would be berries like strawberries, blackberries, raspberries, and blueberries. They’re all full of antioxidants and they’re excellent for your brain. It helps with memory," Dr. Hoeflinger notes. These antioxidants help reduce inflammation and oxidative stress, potentially slowing brain aging and reducing risk of neurodegenerative diseases.
5. Coffee or Tea
Caffeine lovers, rejoice! "Next on my list coming in at number five would be coffee or tea. They’re excellent sources of caffeine, and caffeine is good for mental acuity, and it helps with your short-term memory," Dr. Hoeflinger says. He notes that studies suggest caffeine can enhance cognitive function, boost mood, and even reduce the risk of Alzheimer's and Parkinson's disease. However, moderation is key, as excessive caffeine intake can take a toll on your health, contributing to issues like anxiety and insomnia.
6. Dark Chocolate (Bonus!)
Not all dessert is bad for you! If you've got a sweet tooth, you'll likely be happy to hear that dark chocolate offers benefits for your health. "If you want a little bonus treat for brain health, I would try some dark chocolate," he says. Dark chocolate packs in flavonoids, caffeine, and antioxidants, all of which support brain function. This tasty treat may enhance memory, improve blood flow to your noggin, and even elevate mood (Not just because it's delicious!).
The Bottom Line
The foods you eat can have a significant impact on your brain health. While there are several foods experts recommending avoiding, the good news is that adding these 6 superfoods to your daily diet is a great way to keep your mind sharp and resilient. As Dr. Hoeflinger reminds us, "Obviously everything in moderation, you can’t eat too much of any one thing." But eating more leafy greens, fish, nuts, berries, coffee or tea, and the occasional piece of dark chocolate is a great way to nourish your brain and promote long-term cognitive well-being.
