Brain food list | Top 5 Brain Food (Vegan) to Supercharge Your
< 1 min read | Jan 19, 2025
If you look closely, you will realize that this portion of the walnut looks like the left hemisphere of your brain, and this is your brain right here.
Nature is more intelligent than you think.
There are countless examples like this, but I’ll limit myself to top 5 plant-based foods that your brain loves.
Did you know that your brain is just 2% of your total body weight but consume 20% of the total calories you eat. 20% that’s quite a lot.
So it’s important to pay attention to where those calories come from.
A plant-forward homemade diet is a great place to start, however, there are certain foods that your brain loves, after all 60% of your brain is made up of fat tissues.
Brain’s fat content is essential for it’s function as the fat forms the myelin sheath, enabling quick and efficient signal transmission.
Where DHA a type of omega-3 and other lipids are integral to cell membrane fluidity, which is critical for neuron communication.
So this was a brief about the brain anatomy, it’s important to know that brain related disorders such as dementia ,which is a decline in cognitive abilities is on the rise.
More than 8 million Indians are currently living with dementia.
Worldwide there are over 55 million people living with dementia with this number expected to double every 20 years.
By the way, 60-80% of dementia is Alzheimer’s disease.
For those who do not know what Alzheimer is it is a progressive neurological disorder that causes brain cells to degenerate and die leading to continue decline in memory, thinking abilities and behavioural skills.
In the early stages a person starts to forget things and overtime it could worsen to such an extend that they start to forget their family members or familiar places and so forth.
Walnuts
If you are in your 30s 40s, its important to take care of your brain by providing it with specific nutrients that will help you boost your brain power and keep you in tip top shape especially in your later years.
Walnut, with its high fat content is incredible for brain health. They are rich in omega-3s ALA, antioxidants and vitamin E which supports brain structure and reduce oxidative stress. 1
The next food or shall I say food category are leafy greens.
Leafy Greens
Spinach, kale and any other leafy greens.
They are high in lutein, folate, beta-carotene and vitamin K which are directly linked to better cognitive performance.
Seeds
Seeds like Flaxseeds and Chia Seeds they are just like walnuts, they are good sources of omega-3 fatty acids (ALA) and fiber, which support brain cell membranes and reduce inflammation.
Coffee
Coffee in moderation 1-3 cups a day, that contains less than 400 mg of caffeine can be good for your brain. A few observational studies associate regular coffee consumption with a lower risk of getting Alzheimer.
Observational studies can show associations but cannot prove causation. 2, 3
For example, coffee consumption might correlate with lower Alzheimer’s risk, but this doesn’t mean coffee prevents Alzheimer’s ,it could be due to other factors like lifestyle or genetics. 4
Having said that, if multiple high-quality observational studies show similar associations, it strengthens confidence in the findings. 5 , 6
Finally the list cannot be complete without me mentioning Berries. Blueberries, raspberries, basically all types of berries.
Berries
Berries like Blueberries, raspberries, basically all types of berries, they are incredibly high in antioxidant like flavonoids, especially anthocyanin. Over time, free radicals damage the brain cells, contributing to diseases like Alzheimer and Parkinson’s, however, antioxidants in berries neutralize free radicals, reducing brain cell damage.
Berries may support neurogenesis (the formation of new neurons) and enhance neuroplasticity (the brain’s ability to adapt and form new connections). 7
Compounds in berries influence pathways like the BDNF (Brain-Derived Neurotrophic Factor) pathway, which is critical for learning and memory.
If you live in India, no need to go for exotic expensive berries. India is home to a variety of berries like jamun, shah toot and of course amla berries.
The idea is simple: Choose fresh, local, seasonal and organic if possible.
Thank you.
Stay healthy, stay fabulous. !
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