Promoting optimized brain health is essential to maintain cognitive function and overall well-being. According to scientific literature, there are certain foods that truly have the power to improve brain function. These are the foods with the greatest potential:
Cocoa is a food that has been particularly studied for its characteristics, due to the presence of polyphenols, specifically flavonoids, which are compounds with immense benefits for overall health. [2]
Studies show that consuming cocoa with high levels of flavonoids significantly improves certain cognitive parameters, with a dose-dependent effect. One study showed that people who consume higher amounts of flavonoids achieve better cognitive results compared to those who consume lower doses. [1]
Cocoa can improve brain oxygenation and cerebral blood flow in humans. [3][4][5][6]
According to a meta-analysis of 9 studies, cocoa consumption improved mood in a short period of time (>3 days). [7][8]
Blueberries have high levels of polyphenols, most of which are anthocyanins, known for their neuroprotective properties. [26]
This study tested the use of blueberry juice to improve memory in older adults with early memory impairment. A significant improvement in memory tasks was observed after 12 weeks of daily blueberry consumption. [9]
In a meta-analysis, 8 studies reported that blueberry consumption can improve cognitive performance measures, particularly short- and long-term memory and spatial memory. [10]
Pomegranate polyphenols have powerful anti-inflammatory properties, capable of reducing oxidative stress and lowering inflammatory markers such as NF-KB and IL-6. [12]
In a study on healthy adults of various ages, pomegranate extract consumption improved several cognitive parameters, namely: memory and executive function, which involves cognitive processes such as problem-solving, decision-making, and planning. [14]
This study investigated the effects of pomegranate juice consumption on inflammatory markers in patients with type 2 diabetes. Daily consumption of pomegranate juice reduced levels of some inflammatory markers, such as IL-6, which is associated with brain inflammation, suggesting that pomegranate has anti-inflammatory properties for both the body and the brain. [11]
Another study showed that consuming pomegranate juice for 14 days was associated with a reduction in IL-6 in patients with COVID. [12]
In a meta-analysis of 16 controlled studies, it was observed that pomegranate consumption is associated with a significant reduction in all major inflammatory markers, such as high-sensitivity C-reactive protein, IL-6, and TNF-α. [13]
Olive oil, known for its high polyphenol content, is an excellent candidate as a cognitive performance enhancer due to its ability to reduce brain inflammation. [25]
In this systematic review of 11 articles, it was observed that olive oil consumption had a positive impact on cognitive health in areas such as verbal fluency, memory, and executive function, potentially reducing cognitive decline. [14]
Significant improvements in cognitive function were observed in several other studies. [15][17]
Olive oil also appears capable of reducing markers of oxidative stress and markers associated with the development of Alzheimer’s, such as tau protein, when compared to placebo. [16]
Grapes are another fruit with high levels of flavonoids and anthocyanins, which are polyphenols with several beneficial properties for cognitive improvement. [24]
Two systematic reviews of controlled studies found that chronic grape consumption was associated with improvements in several cognitive domains, such as attention, memory, motor skills, and executive function. Acute consumption was also associated with improvements in reaction time. [18][19]
In this study on older adults with mild cognitive impairment, daily consumption of 72g of grapes was associated with significant protection against changes in brain metabolism, which, in turn, are linked to improved attention and working memory performance. [20] The same was observed in another study. [23].
Grape consumption can improve cognitive parameters even in healthy individuals. [22] Other studies have shown benefits beyond cognition, including improvements in mood. [21]
