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8 Best Foods That Help To Beat Brain Fog Effectively
Updated on
- Written by Jennifer Anyabuine, Former Health Writer
Medically reviewed by
Kimberly Langdon, MD
Brain fog can appear hanging like a cloud over your head causing a hazy thought process[1]. It is not a medical condition but a symptom. When you get brain fog, making it through basic daily tasks requires extra effort. A little more coffee might be necessary to jump-start your brain and get back your rhythm briefly.
You have probably heard the saying, you are what you eat. If you want to clear the fog in your brain, improve mood, or reduce your mental fatigue, the right foods[2] and healthy habits can help. Getting the right supplements to boost your sluggish brain can be useful too. These foods can help reduce mental fatigue.
8 Best Foods That Help To Beat Brain Fog Effectively
The best foods to beat brain fog provide nutrition for your brain and fight off oxidative stress. They can help with memory and other neurological functions. These brain fog-fighting foods include:
Avocados
Avocados are one of the most versatile foods around. You have got countless ways to include avocados in your diet. They make excellent smoothies and could fit as a topping for a main dish. However, did you know that avocados are excellent for your brain health too?
Avocados contain nutrients such as potassium[3] and magnesium[4] that help with improved blood supply to your brain. Better brain blood supply means better productivity. Lutein, a carotenoid present in avocados, has been shown in studies to improve thinking ability and memory[5]. Avocados can also provide other nutrients[6] such as folate, and vitamins A, D, E, and K. Vitamin E is an essential nutrient that helps fight oxidative damage[7] to your brain and other structures.
You will be getting a healthy dose of monounsaturated fats from avocados that give you the energy to push through the day. Studies show that avocados offer lots of health benefits by providing nutrients and reducing the risk of metabolic syndrome[8].
Salmon
About two servings[9] of salmon a week can help boost your brain health. Salmon is a rich source of omega-3 fatty acids[10] which are essential for maintaining membrane integrity. Hence, salmon may help improve brain function. Omega-3 fatty acid deficiency can negatively affect cognitive function and may predispose you to mental disorders such as depression, dementia, and schizophrenia.
A study[10] on school kids showed improvement in academic performance with omega-3 fatty acid supplements. On the other hand, diets high in saturated and trans fat negatively affect mental performance. If you are looking to make it out of the brain fog, consider giving up junk food and getting healthy polyunsaturated fat from salmon.
Farmed and wild-caught salmon are excellent nutrient sources. However, consider getting wild-caught salmon because they are usually more nutrient-dense[11] than farm-grown salmon.
Turmeric
Curcumin, a component of turmeric, is a potent antioxidant[12]. It has anti-cancer, anti-inflammatory, and antimicrobial properties too. Hence, curcumin has been valuable for arthritis, diabetes, renal, hepatic, and cardiovascular diseases.
The curcumin content of turmeric also makes it useful for improving neurological function. The brain is particularly susceptible to oxidative stress and this is believed to be a contributing factor in several pathological conditions such as Alzheimer’s disease[13]. Curcumin fights inflammation and oxidative damage which could be promising for improving Alzheimer’s disease. Studies[14] also show that curcumin may be valuable for traumatic brain injury treatment.
Curcumin absorption[15] is better with food. So, consider adding some turmeric to your next stir-fry or smoothie to help you unlock the benefits of curcumin for your brain. It may help improve memory and focus.
Olive Oil
The Mediterranean diet[16] is believed to offer many health benefits. This diet is rich in plant foods and can improve brain function and lower cardiovascular and neurodegenerative disease risk. Olive oil is one of the significant features of the Mediterranean diet and could be responsible for some of these benefits.
Olive oil offers significant amounts of monounsaturated fatty acid and polyphenolic compounds[17] offering anti-inflammatory and antioxidant properties. These components of olive oil offer protection to your nervous system from oxidative damage to which it is sensitive. A study[18] observed an improved connection between neurons in animals on an extra-virgin olive oil diet in comparison to their counterparts on a regular diet.
The protective function of olive oil phenols may extend to aging, Alzheimer’s diseases, cerebral ischemia, Huntington’s disease, Parkinson’s disease, peripheral neuropathy, and spinal cord injury. Including moderate amounts of olive oil in your diet may help improve your memory, learning, and brain fog.
Yogurt
You probably know that yogurt is good for your gut. Yogurt contains good bacteria that help keep your gut healthy. However, yogurt is not only good for medical conditions affecting your digestive system but it is great for your brain too. There is a unique link between your digestive system and your brain. So, emotional and mental disorders[19] are related to gastrointestinal symptoms and vice versa.
A study[20] by UCLA researchers compared brain activity in women given yogurt containing Probiotics with women given a dairy product containing no Probiotics. At the end of the study, the researchers noted that the group on probiotic yogurt showed effects in areas of the brain involved in sensory processing and emotion.
Another study[21] on the use of probiotic supplements on patients with Alzheimer’s disease showed significant improvement in their cognitive function. So, if you find your thoughts seem clouded lately, you might want to reach for that jar of yogurt in your fridge.
Beans
Beans are a valuable plant protein source. They are also rich in fiber, so they promote digestive health. They may also help make your brain fog go away. A study[22] found that legumes and plant proteins such as beans can improve cognition in the elderly. The study[23] followed the dietary patterns of elderly Italians to observe these effects.
The omega-3 fatty acids[24] and antioxidants in beans could be responsible for their brain-boosting effects. You may want to add cooked beans to your next meal plan if you are hoping to improve your brain fog symptoms.
Eggs
Choline and xanthophyll carotenoid lutein[25], present in eggs, are known to improve cognitive function. A study[26] found egg yolks to be more beneficial for cognition than egg whites in children.
You can prepare eggs in multiple ways if you would love to include them in your diet. Moderate egg consumption is fine but you do not want to overdo it. Excessive egg consumption can be bad for you because of its significant cholesterol content[27].
Green Leafy Vegetables
Green leafy vegetables such as collard greens, broccoli, kale, and spinach, are a gold mine of nutrients that can help you fight off brain fog symptoms. Some green leafy vegetables such as kale and collard greens are vitamin C and iron-rich. Vitamin C deficiency[28] is linked to cognitive deficit and depression. Green leafy vegetables provide[29] vitamin K, folate, and Lutein, which help promote brain function.
A study[30] found that consuming simply one serving of green leafy vegetables daily can decrease the decline in cognitive abilities. If you would like to fight brain fog and protect your brain health long-term, consider eating more green leafy vegetables.
Another amazing thing about green leafy vegetables is that there are multiple options to choose from to suit each meal. Your green leafy vegetables can appear on your diet in salads, sandwiches, and smoothies.
Conclusion
Sometimes, brain fog could be because you are not getting adequate nutrition. Eating foods that offer antioxidants, reduce inflammation, and contain brain-enriching nutrients can help you make your way out of the brain fog. Supplements that support your brain health can also support your new brain-enriching diet. Brain food such as avocados, salmon, olive oil, turmeric, yogurt, beans, eggs, and dark green leafy vegetables can also help protect your brain’s cognition.
You can also fight other possible causes of brain fog symptoms by ensuring that you get enough sleep, exercise, socialize more, and avoid alcohol and drugs.
+ 30 sources
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Written by:
Jennifer Anyabuine, Former Health Writer
Medically reviewed by:
Medically reviewed by:
