10 Brain Foods for Teens

Teens are experiencing a lot of changes and developments in their brains as they grow, so it’s important for your teen to be eating foods that will help them perform at their full capacity. Here are 10 different healthy foods that will help boost your teen’s brain power.


Eggs, especially the yellow yolks, are an excellent source of choline and protein. Choline is an essential nutrient that boosts the brain’s short-term memory function, while protein can help with overall cognitive function. Eggs can be easily prepared for breakfast in many different ways as they can be scrambled, poached or made into an omelette.

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Spinach is a leafy green filled with B vitamins, foliates and L-tyrosine. These nutrients boost teen brain power by regulating neurotransmitters, improving short-term memory, improving mental focus and warding off depression and anxiety. Spinach is delicious in a salad and can be made into a side dish if you steam it.

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Salmon is a type of fish that can be found off the East and West coasts of North America. This fish is very rich in Omega-3s, a fatty acid that improves the brain’s overall functioning. Salmon can be baked, barbequed or smoked and can be eaten as a main dish or put into a salad.

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Broccoli is a green veggie filled with antioxidants and plant compounds called carotenoids that help protect the brain. Broccoli is best eaten raw; provide a dip such as a favorite salad dressing to help it appeal to picky eaters.

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Lentils are a type of legume that are filled with foliate, a B vitamin proven to boost brain power and decrease harmful levels of amino acids. Lentils are best when added to a soup or salad as they don’t have much of a taste.

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Walnuts are a type of nut that has lots of alpha acid, which helps promotes efficient delivery of oxygen to the brain and boosts mental functioning. Once shelled, walnuts can be snacked on as-is or they can be mixed into trail mix.

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Berries such as blueberries, strawberries and raspberries are high in antioxidants that help the brain by protecting it from damage, preventing inflammation and improving functions. Berries are sweet are delicious when eaten raw and fresh.

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Kale is a dark, leafy green filled with healthy Omega-3 fats, Vitamin C, Vitamin A and Vitamin K. These nutrients lower the risk of depression, promote brain cell resilience and protect the brain’s essential fats. Some teens don’t like kale since it is a little bitter, but it can be mixed in with soups or stews to mask its flavor.

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Pumpkin Seeds

A handful of pumpkin seeds will provide your teen with their full daily requirement of zinc, a mineral that helps with memory enhancement and thinking skills. Pumpkin seeds can be toasted or eaten raw and are also delicious in trail mix, rice dishes or stir fries.

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Avocado is a soft green vegetable with a large pit that’s filled with healthy monounsaturated fats. These fats boost the brain’s power by improving blood flow to the brain and promote brain health by lowering blood pressure. Avocados are best enjoyed when eaten raw.

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