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Eating well can have benefits that go beyond the rest of the body, and some everyday foods may support normal brain function too. In an Instagram video, Dr Saurabh Sethi highlighted five foods he says can help support memory, cognitive function and overall brain health.
Dr Sethi is a board-certified gastroenterologist who has trained at Harvard, Stanford and AIIMS. His list focuses on foods that provide nutrients such as omega-3 fatty acids, choline, magnesium, zinc, copper and plant compounds.
5 brain-friendly foods to add to your diet
1. Walnuts
Walnuts are the first food on Dr Sethi’s list. He pointed to their omega-3 fatty acids and antioxidants, saying these nutrients can help protect brain neurons from oxidative stress and inflammation.
“Walnuts are rich in omega-3 fatty acids and antioxidants,” Dr Sethi said, adding that these properties can support better memory and cognitive function.
2. Eggs
Next up are eggs, which offer protein as well as choline. According to Dr Sethi, choline is important for producing acetylcholine, a neurotransmitter involved in memory, learning and communication within the brain.
“Choline is essential for the production of acetylcholine,” he explained, highlighting its role in brain function.
3. Fatty fish
Fatty fish such as salmon also feature on the list because they are rich in omega-3 fatty acids, including DHA and EPA.
Dr Sethi noted that DHA is a major structural component of the brain’s cell membranes and helps support healthy, efficient neurons.
4. Pumpkin seeds
Pumpkin seeds are another food Dr Sethi recommends, thanks to their magnesium, zinc and copper content.
He explained that zinc supports nerve signalling, while magnesium plays an important role in normal brain and nervous system function and can help support mental performance.
5. Berries
The fifth food on his list is berries, which contain polyphenols and anthocyanins. Dr Sethi said these compounds can help reduce oxidative stress and inflammation in the brain.
He also noted that they may help slow age-related cognitive decline.
Taken together, the five foods on Dr Sethi’s list focus on nutrients and plant compounds that he says can support different aspects of brain function, from memory and learning to healthy nerve activity.
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