Back in 2024, I was hit with a serious wake-up call regarding my health. One of the biggest shifts I had to make was around what I was putting on my plate, and not just to keep my heart healthy, but to protect my brain too.
As part of my recovery, I was required to go on food talks, see specialists, and be monitored frequently. One of the things I learned about was how the right kinds of fats (yes, fats) can support brain function, memory, mood, and long-term cognitive health.
This article dives into those amazing foods with healthy fats that genuinely support brain health. From the everyday stuff like eggs and olive oil to the lesser-known power of hemp seeds and MCTs in coconut. Find out more below.
Table of Contents
Foods Rich in Omega-3 Fatty Acids
- Fatty Fish: Salmon, mackerel, sardines, trout, tuna, and herring are excellent sources of omega-3s
- Chia Seeds: Rich in ALA (alpha-linolenic acid), a plant-based omega-3 fatty acid
- Flax Seeds: Another great source of ALA, packed with fiber and antioxidants
- Walnuts: High in ALA and antioxidants that protect brain cells
- Seaweed and Algae: Plant-based sources of DHA, ideal for vegetarians
I’ve always eaten canned tuna, even before my health scare in 2024. I liked the taste, though I was more into drowning it in mayonnaise and sweetcorn, mixing it through pasta, than thinking about any health benefits. But here’s the thing, even that humble can of tuna is packed with omega-3 fatty acids, specifically DHA and EPA, which are essential for brain health.
Omega-3 fatty acids are a type of polyunsaturated fat that our bodies can’t produce on their own, meaning we need to get them through food. They play a vital role in maintaining the structure of our brain cells and supporting overall cognitive function. They also help reduce inflammation in the brain, which is linked to mental decline and conditions like Alzheimer’s. In short, omega-3s are incredibly important.
Now, not everyone’s keen on fish, and I get it. For some, a can of tuna is as far as they’re willing to go, and fish can feel pricey or unfamiliar. But for those open to trying, mackerel is one of the best-kept secrets. It’s not only loaded with omega-3s but also surprisingly affordable and, if you cook it right, genuinely tasty.
If fish isn’t your thing, you’ve still got options. A small portion of walnuts, flaxseeds, or chia seeds each day can also deliver omega-3s, specifically the plant-based version called ALA (alpha-linolenic acid). It’s not quite as potent as the fish-based DHA and EPA, but it still plays a role in supporting brain function and overall health. I keep a little trail mix of nuts and seeds at my desk daily, a simple habit that gives my body what it needs without breaking the bank.
As for seaweed and algae, I’ve only ever had the dried stuff, and not often. It’s never really made it into my regular shopping list, so I can’t say much about the taste or ongoing cost. But from everything I’ve read, they’re solid plant-based sources of DHA, especially useful for anyone following a vegetarian or vegan diet.
Whether it’s from fish or seeds, the key is to make omega-3s part of your daily routine. Your brain will thank you for it, now and in the years to come.
Foods Containing Monounsaturated Fats
- Avocados: Rich in monounsaturated fats, they support brain health by lowering blood pressure and reducing inflammation
- Olive Oil: Extra virgin olive oil is high in monounsaturated fats and antioxidants that protect brain cells from oxidative stress
Before my diet change, I never gave much thought to what oil we were using in the kitchen, and the idea of tucking into an avocado didn’t exactly excite me. But as I had to rethink what I was eating, I stumbled across some seriously tasty dishes, one of my favourites now is mashed avocado with a squeeze of lemon juice and finely diced red onion, spread over sourdough toast, topped with a poached egg, a sprinkle of black pepper, and a few spinach leaves. It’s not just delicious, it’s a powerhouse of healthy fats, nutrients, and brain-boosting benefits all on one plate. Seriously, you should give it a try one day.
The secret ingredient in that dish? Monounsaturated fats. These are a type of healthy fat that supports brain function by improving blood flow and lowering inflammation, two things that are key in reducing the risk of neurodegenerative diseases like Alzheimer’s. Unlike saturated fats, which can clog arteries and disrupt blood supply, monounsaturated fats help keep everything flowing smoothly, right up to your brain.
Avocados are one of the best-known sources, and while they’re brilliant for your brain, I’ll admit they’re also frustratingly fickle. Blink and they’ve gone from rock-hard to overripe. So yeah, they take a bit of planning and attention, but when you get them at the right moment, they’re gold.
Now, if avocados aren’t your thing, or you just can’t time the ripeness roulette, you can still get those same brain-boosting monounsaturated fats from extra virgin olive oil. Yes, it’s pricey, but you don’t need loads of it. A light drizzle on crunchy bread is genuinely satisfying, or you can splash a little over a salad or stir it into a dressing. It’s also rich in antioxidants, which help protect brain cells from oxidative stress.
So whether you’re spreading avocado on toast or finishing a meal with a touch of olive oil, these small tweaks can make a big difference to how your brain functions and ages.
Foods High in Polyunsaturated Fats
- Pumpkin Seeds: Packed with polyunsaturated fats, zinc, magnesium, and antioxidants that support cognitive function
- Hemp Seeds: Rich in omega-3s and omega-6 fatty acids along with protein and minerals like magnesium
One of the regulars in my daily trail mix is pumpkin seeds. Seriously, when it comes to fuelling your body with the right stuff, healthy fats, minerals, vitamins, a small bowl of mixed nuts and seeds (and I’m talking 15–30 total, not a mountain) makes a real difference. I’ve been to more food and nutrition talks than I can count lately, feels like one a month, and every time I mention my little trail mix habit, it’s met with nods of approval. I’ve even had a heart health expert pat me on the back for it… though that might also be because I’ve upped my broccoli and blueberry intake too. They love that combo.
Pumpkin seeds, in particular, are brilliant because they’re high in polyunsaturated fats, especially omega-6 fatty acids, and they’re also rich in zinc, magnesium, and antioxidants, all of which support cognitive function and keep your brain sharp. Polyunsaturated fats are crucial for maintaining the structure and flexibility of your brain’s cell membranes, which are vital for communication between brain cells. They also help manage inflammation levels in the brain, which is linked to cognitive decline if left unchecked.
Omega-6 fats often get a bit of a bad rep because they can become inflammatory if consumed in excess and out of balance with omega-3s, but when they’re part of a well-rounded diet, like with pumpkin or hemp seeds, they’re essential for healthy brain function.
Now, I’ve got to be honest, I’ve never tried hemp seeds myself, so I can’t tell you how they taste or how easy they are to work into a diet. But during my research for this article, they came up again and again as a rich source of both omega-3 and omega-6 fatty acids. Plus, they’re loaded with protein and minerals like magnesium, which makes them another great option for those wanting to boost brain health naturally.
Bottom line, whether it’s pumpkin seeds in your daily trail mix or you’re experimenting with hemp seeds, these little additions can do big things for your brain.
Fortified Foods
- Fortified eggs, milk, or yogurt enriched with omega-3 fatty acids can be excellent alternatives
When I first started on my new diet after my health scare, one of the first recommendations thrown my way was to try fortified foods. At the time, I wasn’t eating much in the way of fatty fish, nuts, or seeds, things that pack in the nutrients your brain and body really need. Like a lot of people, I thought my diet was varied enough, but in truth, it was lacking in key areas, and over time, that was doing some serious damage.
So there I was, wandering around the grocery store, trying to figure out what these fortified foods even were. For the first few months, they became a bit of a staple. They were familiar products, like milk or yogurt, but with a little added nutritional punch. The big one for me was milk. I started buying versions fortified with a whole list of extras, including omega-3 fatty acids.
And as mentioned above, omega-3s, particularly DHA and EPA, are crucial for brain health. So when you’re not getting enough through fish, seeds, or other foods, fortified foods offer a smart, easy alternative.
Eggs, milk, and yogurt can all be enriched with omega-3s, and incorporating them into your diet doesn’t require a complete food overhaul. You’re still eating what you know and like, but giving your body what it needs.
If you’re someone who can’t, or simply doesn’t want to, eat things like mackerel, chia seeds, or flax, fortified foods are a brilliant workaround. They’re convenient, a bit pricey, but give you a solution if the other foods mentioned in this article don’t interest you.
Also Read: The Foods That May Help Reduce Anxiety Naturally
Other Brain-Boosting Foods
- Eggs: A source of choline, which is essential for memory and neurotransmitter production.
- Leafy Greens: Spinach, kale, broccoli, and collards contain omega-3s along with vitamin K and folate for cognitive health.
- Coconut: Contains medium-chain triglycerides (MCTs), which provide quick energy for brain cells
We’ve already looked at the major fats that support brain health, but there are a few more foods worth mentioning, some of which you might already be eating without realising just how good they are for your brain.
Take eggs, for example. They’re ridiculously easy to work into your diet. Whether it’s a quick scramble, a boiled egg for breakfast, or the poached egg I mentioned earlier on that avocado toast, they only take a few minutes to cook and are packed with nutrients your brain craves.
One of the standout ones is choline, a nutrient that often gets overlooked. Choline is essential for producing acetylcholine, a neurotransmitter that helps regulate memory, mood, and muscle control. In other words, eggs are more than just a protein hit, they’re fuel for your brain’s communication system.
Then there are leafy greens, spinach, kale, broccoli, and collard greens. These are easy to sneak into meals. A handful of spinach can turn a simple salad into a nutrient boost, or you can sauté it with a bit of unsalted butter and garlic, and you’ve got a brain-friendly side dish in five minutes flat.
I’ve already given broccoli a big thumbs up, it’s been name-dropped by every heart and nutrition specialist I’ve spoken to. It’s rich in vitamin K and folate, both of which are key players in brain health. Vitamin K is involved in forming brain cell membranes and improving cognitive function, while folate helps with DNA repair and neurotransmitter function, and may even reduce the risk of depression and dementia.
Now, one food that might not already be on your list is coconut. I’ll be honest, aside from coconut milk in the occasional curry, it wasn’t really on mine either. But after diving into the research for this piece, it’s something I’m planning to add more regularly, assuming I can find an affordable option.
What makes coconut interesting is its medium-chain triglycerides (MCTs). These are a type of fat that your body absorbs and uses quickly for energy, especially your brain. MCTs can provide an almost instant fuel source for brain cells, which can help with mental clarity and focus, particularly if your glucose levels are low.
So whether it’s eggs in the morning, greens on the side, or giving coconut milk a go, these foods offer unique and powerful ways to support your brain.