Sat. Jun 25th, 2022

What kind of food nourishes the brain?

There are certain food that enhance brain power and goes beyond nourishing the body. Such food help fight certain ailment and diseases in the body. Others have properties that can enhance brain power and constructive thinking.

Most of the nourishment we derive from the food we eat can aid physical development and mental health. This is because your brain needs oxygenated blood and good nourishment to work optimally.

So the question is what kind of food nourishes the brain and boosts its function and memory? Let us examine a few foods we consume that are good for brain development and nourishment. 

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Food that Enhance Brain Power

Fatty acid

Fatty acid does not occur naturally in the human body and the body does not possess the ability to make them. So we must rely on external sources for our fix of fatty acids which are

Luckily there are different sources of fatty acid of which a primary source is oily fish which has natural occupying omega3 fatty acids. They have easily obtainable EFA which adds much needed nutrients to the brain.

Oily fish such as salmon, sardines are a rich source of DHA which has to do with improved memory function. While extensive clinical trials have shown that a lack might enable the development of Alzheimer’s disease.

Other oily fish that has naturally occurring fatty acids are salmon, sardine, kippers and mackerel including pilchards.

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Flax seed oil

One food that enhance brain power is flax seed oil. Flax seed oil is obtained from crushed flax seed and has many health benefits that include improved brain function. Flax seed oil may lower cholesterol, contains alpha-linoleic acid which develops into omega3 fatty acid the body and brain needs.

So the presence of EPA and DHA in flax seed oil as explained previously is important for brain development. Other evidence ascribes flax seed to reduction of stroke, diabetes and heart issues, but research is still on going and inconclusive.

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Food that enhance brain power

Which one doesn’t have natural occurring omega3 Fatty Acid?

  • Walnut
  • Blue berries
  • Salmon
soya beans

 Soya beans

Soya beans are a rich source of foliate, calcium including magnesium, iron and vitamin K. Intake of soya beans could lower cholesterol levels, saturated fat and decrease in protein. Soya beans has a very high nutritional value to brain development has lots of what I call vegetable protein which is better that protein gotten from livestock.

Other useful benefits derived from this legume are glycinin, lunasin which affects blood pressure, the immune system and blood sugar levels. Consuming soya beans and soya beans oil reduces coronary heart disease, and cholesterol. It is also a rich source of antioxidants especially the fermented or whole form.

Health benefits of walnut

Pumpkin seeds

Pumpkin seeds are a delicious snack that is loaded with many health benefits including brain development. The seed has lots of zinc, protein, manganese and is rich in magnesium including omega3 fatty acids.

To benefit from the zinc in pumpkin seed the unshelled seed should be eaten, it also has a high amount of vitamin E in different forms. Zinc is the most important nutrient you can get from consuming pumpkin seed.

Food rich in omega 3 fatty acid include

1 walnut

2 pumpkin seed

3 soya beans

4 soya beans oil

5 flax seed

6 oily fish like mackerel, sardine, trout and salmon


Walnut skin is rich in phenol, the nut rich in vitamin E which fights against coronary heart disease. It is also a rich source\ of omega 3 fatty acids and antioxidants that has anti-inflammatory properties.

Walnuts are known to aid circulation, fight against cardiovascular diseases, decreased LDL and lower cholesterol. It improves blood quality which adversely improves the function of the brain.

Other important benefit of walnut is decrease platelet activation, reduces inflammation and minerals like magnesium, calcium and potassium.

Food that contain omega3 Fatty acid

seeds and nutsOily fishother brain food
Pumpkin seedmackerel,asparagus
Flax seedsardineBlue berries
Walnutsalmonboiled eggs

Common eggs are

‘1 Quill eggs

2 Ostrich eggs

3 Duck eggs

4 Chicken eggs

5 turkey eggs



Eggs can be regarded as brain food because it’s loaded with many impressive health benefits. Although eggs are part of our staple and they are full of important vitamins and nutriments that help health development

We generally consume include chicken eggs, ostrich eggs, goose eggs, duck eggs, even quill eggs. Eggs have vitamin B6, B12, vitamin D, zinc and animal protein including iron, vitamin A and vitamin K.

Omega 3 is not naturally occurring in eggs bit chicken feed rich in omega 3 when fed to layers produce eggs that have some omega3. Other nutrients found in eggs are vitamin D, saturated fat, fat, protein and high levels of cholesterol.

Because of the high level of cholesterol found in eggs, the consumption should be minimal.



Two top vegetables you can eat as brain food are asparagus and broccoli, asparagus contains lots of vitamins that aid brain development. Some vitamins found in asparagus are vitamin K, vitamin E, vitamin C, and vitamin A.

The vegetable has good detoxification properties contain glutathione and full of antioxidants. It reduces brain decline, decreases aging because of the presence of Vitamin B 12. Broccoli detoxifies the body, has vitamin D, vitamin K, vitamin A. it is said to reduce allergic reactions. Other benefits include lower cholesterol levels, reduction of inflammation, detoxification.


Blueberries are member of the berry clan like blackberry, raspberry, and strawberry and have many health benefits. Blueberries have very high antioxidants and other body builders like vitamin A, vitamin E and vitamin C.

The brain needs lots of oxygenated blood to function optimally and blueberry aids this function through strengthening of the immune system and increased oxygen in the blood. It also neutralizes free radicals and has an abundance of vitamin C thus its blue coloration.



Tomatoes thankfully are part of our daily food source and can be regarded as food for brain development. Tomatoes have vitamin A which improves vision, including potassium, and vitamin C. Other nutrients are lycopene, and lots of vitamin E


Food that can be considered brain food should contain lots of omega3 fatty acid, vitamin B12, and vitamin B6. They also have folic acid, nutrients that enrich the blood, antioxidants which improve memory function.

By Femi

webmaster with passion for good content