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Foods for Brain Health by Neurologists

Sandeep Dhanyamraju MD
Medically reviewed by Sandeep Dhanyamraju
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Sandeep Dhanyamraju MD
Medically reviewed by Sandeep Dhanyamraju

Have you ever wondered what you could do to keep your brain healthy? According to neuroscientists, consuming foods can protect your brain from damage and disease.

By choosing a healthy diet for the brain, you can maintain mental clarity, a high ability to concentrate, and good intelligence in old age. And you can prevent the onset of Alzheimer’s disease and other mental disorders.

But, of course, nutrition alone is not enough. According to the U.S. National Academy of Sciences, exercise, cognitive stimulation, and blood pressure control also play an essential role. Don’t forget the importance of a healthy lifestyle in general, either!

But, in this article, we will list some of the best foods for neurological health that neurologists recommend. So, read on to learn more!


Fatty Fish

You have probably heard that fish is good for the brain. And this is true! Fatty fish contains omega-3 fatty acids, which are essential nutrients for the brain.

These fatty acids can improve cognitive function. And also they protect the brain from age-related damage. They can also reduce inflammation and help to prevent Alzheimer’s disease.

So, make sure to include fatty fish in your diet! The best choices include salmon, tuna, sardines, mackerel, and trout.



Nuts are foods that are very good for the brain. They are rich in nutrients such as vitamins, minerals, and antioxidants. These nutrients are essential for brain health.

Some of the best nuts for the brain include:

  • Almonds: Almonds are high in vitamin E, an antioxidant that protects the brain from oxidative stress.
  • Walnuts: Walnuts are an excellent source of omega-3 fatty acids essential for cognitive function and brain health.



Blueberries, blackberries, and strawberries are foods that are good for memory. Free radicals are unstable molecules that can damage cells and lead to inflammation. These powerful antioxidants help protect the brain from free radical damage.

Studies have shown that blueberries, in particular, can improve cognitive function and memory. One study found that older adults who ate blueberries every day for 12 weeks had significantly better verbal learning and memory than those who did not eat the berries.



Eggs are an excellent source of choline. This nutrient is essential for healthy cell membranes. Choline is also necessary for the proper functioning of the nervous system. 

Also, eggs contain vitamin B12, which is necessary to form red blood cells and maintain a healthy nervous system. Thus, this food is excellent for neurological health.



One of the most important things you can do for your brain power is to eat fruits. Fruit is healthy and tastes good. They also have many benefits for brain function.

Some good fruits for brain health include strawberries, oranges, grapefruits, and apples. These fruits are also rich in antioxidants and help improve cognitive function.


Leafy Greens

Leafy greens are also excellent food for the brain. They are rich in vitamins A, C, and E, folic acid, and beta-carotene. These nutrients protect the brain from various damage.

They also help improve blood flow to the brain and reduce inflammation. In addition, leafy greens contain lutein, a substance that promotes cognitive function.

So be sure to include plenty of leafy greens in your diet! Some of the best options are spinach, kale, and chard.


Pumpkin Seeds

Pumpkin seeds are a good source of nutrients for the brain. They contain zinc, magnesium, copper, selenium, and manganese. All these nutrients are necessary for the proper functioning of the nervous system.

Pumpkin seeds are also high in tryptophan. This amino acid is necessary for the production of serotonin. Serotonin is a neurotransmitter that helps regulate mood, sleep, and appetite.

Pumpkin seeds are also a good source of alpha-linolenic acid (ALA). It is an omega-3 fatty acid essential for the proper functioning neuronal membranes.



Turmeric is a spice that contains curcumin, which is a powerful antioxidant. Curcumin protects the brain from damage caused by free radicals. It can also help improve cognitive function and memory.

Curcumin is found in many Indian dishes, such as curries. You can also add it to soups, stews, and rice dishes to create a healthy diet for the brain. You can also take it in the form of supplements. 


Dark Chocolate

Surprised to see chocolate on our list? According to a study published in Frontiers in Nutrition, dark chocolate may improve cognitive performance, including reaction time, working memory, and mental processing speed. Flavonoids in dark chocolate are thought to be responsible for these effects.

So if you want to keep your mind sharp, try consuming dark chocolate daily! But remember, foods that are good for your brain are only useful in moderation.


Red Wine

Red wine is another food that neuroscientists believe is good for memory and the brain. Red wine contains resveratrol, an antioxidant that can protect the brain from damage.

Moreover, according to a study published in Frontiers in Neurology, resveratrol may help prevent Alzheimer’s disease and other forms of dementia. So if you want to keep your mind sharp, try drinking red wine!


What Food Should Avoid

foods that should avoid for brain health

In addition to knowing which foods are good for your brain, it’s also essential to know which ones to avoid. Certain foods can damage the brain and lead to cognitive decline. Some of these foods include:



Butter is high in saturated fat, which can damage the brain. Saturated fat can lead to inflammation and hinder blood flow to the brain. In addition, butter is often high in trans fats, which are even more harmful to the brain.


Fried Food

Fried foods are high in saturated and trans fats. These unhealthy fats can damage the brain and lead to cognitive decline. They can also increase your risk of developing Alzheimer’s disease and other forms of dementia. So if you want to keep your mind healthy, you better eat fruit for brain health!



As delicious as cheese is, unfortunately, it’s not good for your brain. Cheese is high in saturated fat, which can clog arteries and lead to stroke. Cheese is also a top food allergen. Studies have shown that cheese can cause inflammation in the brain, which can lead to cognitive decline.


Red Meat

Red meat is high in saturated fat and cholesterol. These substances can damage arteries and lead to stroke or other problems. Therefore, it is best to avoid red meat and eat foods that are good for neurological health.



You may think coffee is good for your brain because it makes you more alert. But according to a study published in Frontiers in Neuroscience, too much coffee can lead to cognitive decline.

The reason is that caffeine can increase levels of the stress hormone cortisol. Cortisol can damage the hippocampus, the part of the brain responsible for memory and learning.

So if you want to keep your brain healthy, limit your coffee consumption to one or two daily cups.


Bottom Line

Many foods are good for your brain. These include fruits, vegetables, nuts, seeds, and fish. A healthy diet is essential for keeping your mind sharp and preventing cognitive decline. So be sure to include these brain-healthy foods in your diet!

And if you’ve noticed a neurological health problem, welcome to Lone Star Neurology. Our sensitive and attentive doctors are always ready to help you.



  • Can diet help with neurological problems?

A healthy diet is essential for keeping your mind sharp and preventing cognitive decline. So be sure to include these brain-healthy foods in your diet!

  • Is it possible to drink black tea for brain health? 

Yes, black tea is good for brain health. But, it’s recommended to only drink 1-2 cups per day. Black tea contains flavonoids, which are thought to protect the brain from damage.

  • How often can you eat desserts?

You can eat desserts as often as you like, but remember that moderation is vital. Too much sugar can damage the brain and lead to cognitive decline.

  • How many times a day should you eat?

You should eat three times a day. Breakfast, lunch, and dinner.

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Edward Medina
Edward Medina
15:34 30 Jun 22
Just such an amazing staff that makes you feel like part of their family. I’ve been going there for over 5 years now... and each visit I get the very best care and treatments that I have ever received in the 20+ years that I’ve been dealing with severe debilitating migraines. Since i started seeing them the number of my migraines has dropped from 15-20 a month to 2-3 every 3 month. I highly recommend them …they will change your life!read more
Daneisha Johnson
Daneisha Johnson
22:20 19 May 22
Dr. Askari was very kind and explained everything so I could understand. The other staff were nice as well. I would... have gave 5 stars but I was a little taken aback when I checked in and had to pay 600.00 upfront. I think that should have been discussed in a appointment confirmation call or email just so I could have been more
Jean Cooper
Jean Cooper
16:54 29 Apr 22
I love the office staff they are friendly and very helpful. Dr. JODIE is very caring and understanding to your needs... and wants to help you. I will go back. would recommend Dr. Dr. Jodie to other Patients in a heart beat. The team works well more
Linda M
Linda M
19:40 02 Apr 22
I was obviously stressed, needing to see a neurologist. The staff was so patient and Dr. Ansari was so kind. At one... point he told me to relax, we have time, when I was relaying my history of my condition. That helped ease my stress. I have seen 3 other neurologists and he was the only one who performed any assessment tests on my cognitive and physical skills. At one point I couldn't complete two assessments and got upset and cried. I was told, it's OK. That's why you're here. I was truly impressed, and super pleased with the whole experience!read more
Leslie Durham
Leslie Durham
15:05 01 Apr 22
I've been coming here for about 5 years. The staff are ALWAYS friendly and knowledgeable. The Doctors are the absolute... best!! Jodie Moore is always in such a great mood which is a plus when you are already stressed. Highly recommendedread more
Monica Del Bosque
Monica Del Bosque
14:13 25 Mar 22
Since my first post my thoughts have changed here. It's unfortunate. My doctor and PA were great, but the office staff... is horrible. They never call you back when they say they will, they misinform you, they cause you too much stress wondering what's going on, they don't keep you posted. They never answer the phone. At this point I've left four messages in the last week, and I have sent three messages. Twice from their portal and one direct email. No response. My appointment is on Monday morning at 8:30am, no confirmation on my insurance and what's going on. What the heck is going on, this is ridiculous!I've given up... the stress her office staff has put me through is just not worth it. You can do so much better, please clean house, either change out your office staff, or find a way for them to be more efficient please. You have to do something. This is not how you want to run your practice. It leaves a very bad impression on your more
Ron Buckholz
Ron Buckholz
23:32 23 Mar 22
I was actually pleasantly surprised with this visit! It took me a long time to get the appointment scheduled because no... one answers your phones EVER! After a month, I finally got in, and your staff was warm, friendly, and I was totally impressed! I feel like you will take care of my needs!read more
Steve Nabavi
Steve Nabavi
16:28 16 Mar 22
It was a nice visit. Happy staff doing all they can do to comfort the patients in a very calming environment. You ask... me they are earned a big gold star on the fridge. My only complaint they didn't give me any more
Katie Lewis
Katie Lewis
16:10 10 Feb 22
Had very positive appointments with Jodie and Dr. Sheth for my migraine care. Jodie was so fast with the injections and... has so much valuable info. I started to feel light headed during checkout and the staff was SO helpful—giving me a chair, water, and taking me into a private room until I felt better. Highly recommend this practice for migraine patients, they know what they’re doing!!read more
Joshua Martinez
Joshua Martinez
16:02 10 Dec 21
I was scheduled to be checked and just want to say that the staff was fantastic. They were kind and helpful. I was... asked many questions related to what was going on and not once did I feel as though I was being brushed off. The front desk staff was especially great in assisting me. I'm scheduled to go back for a mri and am glad that I'll be going more
Isabel Ivy
Isabel Ivy
21:42 03 Nov 21
I had such a good experience with Lone Star Neurology, Brent my MRI Tech was so awesome and made sure I was very... comfortable during the appointment. He gave me ear plugs, a pillow, leg support and blanket, easiest MRI ever lol 🤣 My 72 hour EEG nurse Amanda was also so awesome. She made sure I was take care of over the 3 days and took her time with the electrodes to make sure it was comfortable for me! Paige was also a huge help in answering all my questions when it came to my test results, and letting me know her honest opinions about how I should go forth with my more
Leslie Luce
Leslie Luce
17:37 20 Oct 21
The professionalism and want to help attitude of this office was present from the moment I contacted them. The follow... up and follow through as well as their willingness to find a way to schedule my dad was above and beyond. We visited two offices in the same day with the same experience. I am appreciative of this—we spend a lot of time with doctors and this was top notch start to more
robert Parker
robert Parker
16:38 16 Apr 21
I love going to this office. The staff is friendly and helpful. The doctor is great. I am getting the best... neurological tests and treatment I have ever had. The only reason I did not give them a 5 star rating is because it is impossible to reach a live person at the office to reschedule appointments. Every time I have tried to get through to the office it says all people are busy and I am sent to a voicemail. If they could get their phone answering fixed, I would give them a strong 5 more
MaryAnn Hornbaker
MaryAnn Hornbaker
00:26 25 Feb 21
Dr. Harney is an excellent Dr. I found him friendly , personable and thorough. I evidently am an unusual case. ... Therefore he spent a Hugh amount of time educating me. He even gave me literature to further explain my condition and how to follow up. This is something you rarely get from your doctors. So I am more than please with my doctor and his more
Roger Arguello
Roger Arguello
03:05 29 Jan 21
Always courteous, professional. The staff is very friendly and always work with you to find the best appointment time.... The care team has been great. Always taking the time to listen to your concerns and to find the best more
Margaret Rowland
Margaret Rowland
01:12 27 Jan 21
I have been a patient at Lone Star Neurology for several years. Now both my adult daughters also are patients there. I... love Jodie. She is always so prompt whether it is a teleamed call are a visit in the office. She takes the time to explain everything to me and answers all my questions. I am so blessed to have Jodie as my more
Susan Miller
Susan Miller
03:01 13 Jan 21
My husband had an accident 5 years ago and Lone Star Neurology has been such a blessing to us with my husbands care.... Jodie Moore is his provider and she is amazing! Jodie is very knowledgeable, caring, and thorough. She takes her time with you, making sure your needs are met and she is happy to answer any questions you may have. Lone Star Neurology’s patients are very lucky to have Jodie providing their care. Thank you Lone Star Neurology and especially Jodie for everything you have done for us. Jodie, you are the best!read more
Windalyn C
Windalyn C
01:32 09 Jan 21
Jodie is wonderful. She is very caring and knowledgeable. I have been to over a dozen neurologists, and none were able... to help me as much as they have here. Thanks!read more
Katie Kordel
Katie Kordel
00:40 09 Jan 21
Jodi Moore, nurse practitioner, is amazing. I have suffered from frequent, debilitating headaches for almost 20 years.... She has provided the best proactive and responsive care I have ever received. My quality of life has been greatly improved by her caring approach and tenacity in finding more
Ellie Natsis
Ellie Natsis
15:41 07 Jan 21
I have had the best experience at this neurologist's office! For over a year I have been receiving iv treatments here... each month and my nurse, Bobbie is beyond wonderful!! She's so attentive, knowledgeable, caring, and detail oriented. She makes an otherwise uncomfortable experience much more pleasant and definitely puts me at ease! She also helps me with my insurance,ordering this specialty medication and dealing with the ordering process which is no easy feat.Needless to say, she goes above a beyond in every way and I'm so grateful to this office and to Bobbie for all they do for me!read more
Matt Morris
Matt Morris
15:39 07 Jan 21
Let me start by saying that I have been coming here for years. Due to my autoimmune disease, I am in this office... once every three weeks for multiple hours at a time. The office is very clean and the staff very friendly. My only complaint would be there communication via phone. They aren't the best at responding if you leave a voicemail and expect a call back. I understand that this is prob just due to the sheer number of alls they receive daily. What I can say I like the best about the office are the people. Bobby who handles my infusions is great. I never have any issues with her setting up my infusions. She is very quick to reply to messages sent via text and if she were to leave then my whole opinion of the office may change. I also enjoy people like Matt, Lauren, and Jodi. I appreciate all that they do for me and without this team I'm not sure I would be as happy as I am to visit the office as frequently as I have to. Please ensure that these folks are recognized as they are what makes my visit to this office so tolerable :).read more
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