Brain-Boosting Foods You Should Add To Your Diet

21. Phosphatidylserine: The Memory Messenger

Phosphatidylserine is a phospholipid that’s found in high concentrations in brain cell membranes. It plays a key role in cell signaling, synaptic function, and memory formation. Clinical trials suggest that phosphatidylserine supplementation can improve attention, memory, and mood—especially in aging adults. Though it's naturally found in small amounts in foods like soy, white beans, and organ meats, it's more commonly taken as a supplement to support mental performance and protect against cognitive decline.

22. Manganese: The Neuro-Nutrient

Manganese is a trace mineral that supports the synthesis of neurotransmitters and protects neurons from oxidative damage. It acts as a cofactor for antioxidant enzymes like manganese superoxide dismutase (MnSOD), which defend the brain from free radicals. Found in whole grains, legumes, nuts, and leafy greens, manganese supports mood, memory, and cognitive processing speed. While deficiency is rare, maintaining optimal levels contributes to long-term brain resilience and function.