How Nutrition Plays a Vital Role in Cognitive Wellness for Aiken and Hilton Head Residents
It’s easy to associate brain fog, forgetfulness, or lack of focus with aging—but the truth is, brain health is influenced by the choices we make every day, including what we eat. At Novo Wellness Center in Aiken and Hilton Head Island, we often talk to patients about the connection between food, inflammation, and long-term cognitive health.
In this article, we’re highlighting nine of the most powerful “superfoods” for brain performance, memory support, and mental clarity—plus, how they can be part of a broader strategy to protect your brain at every stage of life.
Your brain uses more energy than any other organ in the body—consuming roughly 20% of your total energy. That energy comes directly from the nutrients you consume. Inflammation, oxidative stress, and insulin resistance all negatively affect cognitive performance and neurological resilience.
“We see brain fog, memory lapses, and poor focus not just in older adults, but in patients in their 30s and 40s who are under chronic stress or have poor nutrition,” says Dr. William Durrett, Medical Director at Novo Wellness. “Food is one of the most powerful levers we have to influence brain function—especially when combined with targeted testing and therapies.”
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, particularly EPA and DHA. These fats help build and repair brain cells, reduce inflammation, and support memory.
A study in Neurology found that people with higher blood levels of omega-3s had larger brain volumes and better cognitive function.
Try: Grilled wild-caught salmon with lemon and olive oil a few times per week.
Blueberries are packed with flavonoids, which may improve memory by enhancing neuron communication and reducing inflammation.
One clinical trial published in The American Journal of Clinical Nutrition showed that older adults who consumed blueberries daily had significant improvements in executive function and memory.
Try: Frozen blueberries in smoothies or on oatmeal.
Turmeric’s active compound, curcumin, crosses the blood-brain barrier and may reduce inflammation and oxidative damage associated with neurodegeneration.
Pro tip: Pair turmeric with black pepper (which contains piperine) to increase absorption by up to 2,000%.
Try: Golden milk with turmeric, almond milk, and cinnamon.
Broccoli contains sulforaphane, a compound that helps reduce oxidative stress and boost brain detoxification. It’s also rich in Vitamin K, which supports memory and nerve function.
Try: Lightly steamed broccoli with olive oil and sea salt.
These little seeds are loaded with zinc, which is critical for nerve signaling and mood regulation. They also provide magnesium and iron—two minerals frequently linked to fatigue and brain fog when deficient.
Try: Toasted pumpkin seeds as a salad topper or snack.
High-cocoa dark chocolate (70% or more) contains flavanols that support blood flow to the brain and may enhance cognitive function. It also provides small amounts of caffeine and theobromine for improved focus.
Try: A square or two in the afternoon for a mood and mental lift—just watch the added sugar.
Avocados are rich in monounsaturated fats, which support healthy blood flow to the brain. They’re also packed with folate and Vitamin E, both important for cognitive health.
Try: Half an avocado with eggs in the morning to keep your brain fueled.
Eggs are one of the best sources of choline, a nutrient needed to produce acetylcholine, a neurotransmitter involved in memory and learning. They also provide B vitamins that help regulate brain inflammation.
Try: Hard-boiled eggs as a midday snack or in a veggie scramble.
Green tea contains L-theanine, an amino acid that promotes relaxation without drowsiness. Paired with a small amount of caffeine, it may improve focus and attention span.
Try: Green tea mid-morning to avoid the jitters of coffee.
Food is the foundation, but at Novo Wellness we take a full-spectrum approach to cognitive health that may also include:
Platinum Physicals with cognitive screening and brain imaging
Hormone testing, especially estrogen, testosterone, thyroid, and cortisol
IV nutrient therapy with B-complex, magnesium, and glutathione
Lifestyle and supplement guidance for inflammation, sleep, and stress
Early detection strategies for cognitive decline and memory loss
“The brain is incredibly responsive to the right support,” says Dr. Durrett. “Even small improvements in nutrition and lifestyle can make a big difference in mental clarity, energy, and memory.”
If you’re noticing forgetfulness, trouble focusing, or mental fatigue, we invite you to schedule a consultation. Whether it’s a nutrition-based tune-up or part of a broader evaluation, we’ll help you make informed choices to support your cognitive health for the long term.
Aiken, SC Location
