The 6 Best Brain-Boosting Foods

By Katrina Scott on
Hey beautiful! You know that at Tone It Up, a healthy lifestyle is about so much more than the physical. It’s about how you feel from the inside out! Healthy meals nourish not only your beautiful body, but also your brilliant mind! 
Today we’re sharing our 6 favorite foods that support brain health. These ingredients are packed with antioxidants, vitamins, and minerals that have been shown to improve memory, concentration, and energy levels. They will keep you feeling focused and “on it” throughout the entire day, whatever comes your way. 
With all the back-to-back Zoom meetings lately, we’ll take all the brain power please 😂

6 Foods To Boost Your Memory & Focus


Salmon is packed with omega-3 fatty acids, which are essential for learning and memory. Your brain uses these fats to build new brain and nerve cells. Omega-3s also provide more oxygen to your brain, which helps you retain new info. 

This Simple Salmon Bake is one of our go-to easy dinners!


Eggs are a triple threat! They’re an amazing source of choline, which is a precursor for acetylcholine, a neurotransmitter that boosts memory. Eggs also deliver vitamin B12, which helps regulate sugar levels in your brain so you’re not feeling foggy. Plus, eggs are packed with protein. Research shows that eating protein-rich foods for breakfast can improve your overall cognitive performance. 

We love to prep Egg Muffins on the weekends and have them on hand all week long. 


Starting your day with oats can help you stay sharp for hours! Our biggest brain fuel is glucose, which comes from carbohydrates. With whole-grain oats, our bodies break down the carbs very slowly, which means extended energy and focus. 

Try some of our fave Overnight Oats recipes ~ they’re super easy to prep in advance!


This lil’ spice has so many powerful perks ~ check out our post on it here. Turmeric’s active ingredient is the antioxidant curcumin. Curcumin has been found to increase levels of BDNF, a type of brain “growth hormone.” Turmeric also reduces inflammation throughout the bod, which translates to a healthier brain, too. 

We’re obsessed with Turmeric Lattes in the mornings and to unwind before bed. 


The legumes are full of folate, a B vitamin that has been shown to boost brain power. Folate helps decrease levels of an amino acid that can impair brain functioning. 

Try this Avocado Lentil Salad for lunch. Bonus: Avocados are packed with more brain-boosting foods like healthy fats and an extra dose of folate!

Dark chocolate

Last but definitely not least 😉 🍫 Dark chocolate has a combo of flavonoids and antioxidants that have been shown to improve memory and cognitive function. The flavonoids in chocolate gather in an area of the brain that handles learning and memory. One study found that people who ate chocolate more frequently performed better at memory tasks. Like you needed another reason to eat chocolate! 

Have a square of dark chocolate (70% dark or above) as an after-dinner treat! 

Looking for more nutrition advice to keep your body and mind in the best shape? We have tons of science-backed info, guidance, and delicious recipes in the nutrition section of your Tone It Up app!

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