Written by: Vince Kreipke
Far too often, the term “performance” gets pigeonholed, limited to the gym, the road, or an area of competition.
But those who know, REALLY know: performance is more, much more.
Performance, peak performance, requires every physiological system working in sync to produce. Which means that standing with the elite requires cognitive performance as much as physical.
The brain is not a separate entity floating outside the body and watching as movement transpires. The brain is an active participant.
And as skill becomes more and more technical, cognitive input becomes more and more critical.
Gross motor movements (lifting and running) require concentration. Skills, on the other hand, call for perfect synchronization. Decision-making demands executive function. And as the level of competition rises, so do the demands for cognitive input. Without continued support, these functions fail, taking overall performance with them.
The brain, like most organs of the body, requires two things for optimization: training (or a stressor) and resources for adaptation and functional support.
Whole-food nutrition is one of the best ways to support functional processing while under stress and promote further adaptation thereafter.
So, What are the Best Foods for Cognitive Function?
Fatty Fish
Fatty fish, like salmon, sardines, tuna, herring, and mackerel, are great sources of omega-3 fatty acids, specifically DHA, which makes up a large portion of brain cell membranes (1). Multiple human studies associate higher DHA intake with stronger cognitive performance and slower cognitive decline (2). One 2023 meta-analysis went as far as to call out an 8 to 9.9% reduction in cognitive decline risk with every 0.1 g of DHA ingested.
Blueberries
Blueberries are rich in anthocyanins, a polyphenol that plays an integral role in supporting cognitive function through a variety of mechanisms, like reducing oxidative stress (4). One 2020 meta-analysis demonstrated cognitive improvements, specifically spatial, short-, and long-term memory in participants across multiple age groups.
Pro Tip: Blanch blueberries before consumption. Blanching has been shown to significantly help increase anthocyanin absorption (6).
Eggs
Eggs are more than protein and fat. Eggs are also an excellent source of key nutrients that play a crucial role in cognitive performance, specifically, B vitamins and choline. Choline plays a crucial role in the production of the neurotransmitter acetylcholine (7). While B vitamins, on the other hand, help support multiple aspects of neural energy production (8).
Together, these nutrients help to explain the cognitive benefits of eating as little as one egg per day, as seen in the research (9).
Important note: These findings are based on whole egg consumption. Egg whites lack many of the nutrients (like choline) that help support brain function.
Walnuts
Walnuts are another excellent example of a food that can promote cognitive function through multiple avenues. They are rich in alpha‑linolenic acid (ALA), the plant version of the omega-3 fatty acids found in fatty fish, and are also high in flavonoids and antioxidants (10).
Human studies have repeatedly shown an association between walnut consumption and cognitive performance (11), including one study from 2024 demonstrating that consuming 50 g of walnuts for breakfast helps promote reaction times throughout the day and memory recall later in the day.
Dark Leafy Greens
Dark leafy greens serve as some of the most nutrient-rich foods available. These vegetables provide folate, vitamin K, lutein, and other compounds found to promote cognitive function and boost antioxidant defenses (13).
These nutrients easily explain the link between leafy green consumption and marked slowing of cognitive decline across multiple studies (14, 15, 16).
Some great examples of dark leafy greens are: Kale, Bok Choy, Spinach, and Broccoli.
NOBULL Bottom Line
Peak performance requires the optimization and support of both cognitive and physical processes. Consistently consuming whole foods rich in vital nutrients like fatty fish, walnuts, dark leafy greens, eggs, and blueberries builds a foundation that can promote cognitive function throughout the day and help it shine during times of stress.
The foundation to elite performance does not come merely in a pill or shaker bottle. It comes from a balanced and consistent dedication to purposeful whole food selection.
