The brain is roughly 60% fat, which is part of why the fats in your diet, particularly omega-3s from oily fish, have such a consistent research base for cognitive health. Beyond fat, B vitamins, choline and antioxidant compounds from colourful plants all play supporting roles. This hub gathers the foods, compounds and lab markers most relevant to brain and cognitive health.
Foods that support Brain Health
Sardines
Salmon (Atlantic)
Rainbow Trout
Mackerel
Shrimp
Walnuts
Eggs
Scallops
Mussels
Pecans
Dark Chocolate (70–85%)
Blueberries
Key compounds linked to Brain Health
Biomarkers worth tracking
Recipes to try
Common questions
What is the omega-3 index? It’s a blood test measuring the percentage of EPA and DHA, the two main omega-3 fats, in your red blood cell membranes, used as a longer-term indicator of omega-3 status than a single dietary recall — a higher index is generally associated with better cardiovascular and cognitive outcomes in observational research.
Does dark chocolate really help brain health? Cocoa flavanols, concentrated in dark chocolate at a high cocoa percentage, have a research base around blood flow and cognitive performance, though the effect sizes are modest and dark chocolate is still a calorie-dense treat best eaten in moderation.
Written by the Nutrition Encyclopedia data team
Last updated 1 July 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.