#184 The best foods for your brain

Chew rosemary, grill sardines, eat your organ meats

Jun 17, 2026

Ever since I was a kid I’ve always heard that there are certain foods you should eat if you want to be smarter. Or should I say sharper.

The mainstream has ALWAYS looked at leafy greens as the go-to “brain food”. While I’m not saying they’re absolutely useless, there are far better options than spinach if we’re looking at optimizing cognition and protecting the brain as we age.

There are foods far more powerful that exist, foods that those before us have consumed for millennia, foods that have been proven to fight against neurodegeneration.

Your brain runs every second of your life. Whatever you consume is DIRECTLY feeding your brain. Your brain is also the fattiest organ you own. Around 60% of it is fat, and a huge share of that is omega 3s. It is incredibly greedy too - the human brain is barely 2% of your body weight, yet it burns close to 20% of your energy every single day.

And it’s not this “completed product” that just runs forever. Your brain (as with the rest of your body) is constantly being rebuilt. Whatever you put on your plate is the fuel your brain cells use to build and it deserves the very best.

Get sardines on the grill. Enjoy some fresh roe. Snack on blueberries. Chew on a sprig of rosemary. Shuck oysters. Eat your organs. Sear a fatty ribeye. Down olive oil shots. The best foods for your brain are often the most simple! Real food. No seed oils.

Here are some of my favorite brain foods that deserve a little shoutout:

Oysters
The single densest source of zinc on the planet. Just two or three of them cover your zinc RDA. Zinc is crucial for memory, mood and testosterone production. Oysters are best enjoyed raw with a squeeze of lemon.

Wild Salmon
Never farmed, always wild. On top of good omega 3s, wild salmon is known to have the antioxidant astaxanthin which carries benefits not just for your cognition but your eyes, immune system and overall wellbeing.

Blueberries
This is one example where hype actually meets reality. Blueberries are the most studied “brain berry” out there and there’s so much truth to it. They contain antioxidants that have been proven to reach the memory centers of the brain itself. In a series of trials, older adults with early memory decline who ate blueberries daily showed real improvements in recall. Snack on them by the handful, make compote or just stir them into yogurt.

Broccoli Sprouts
You need to be microfoods maxxing. Broccoli sprouts are the single richest source of sulforaphane, one of nature's most powerful switches for your body's own antioxidant defenses. Research shows it activates the brain's NRF2 pathway to fight the oxidative stress behind neurodegeneration. Throw a handful on eggs or salads, and you can even grow them on your counter in a few days if you’d like!

Wakame
One of the best sources of iodine you can eat! Iodine deficiency is the most common preventable cause of brain damage in the world. Your thyroid NEEDS it, and so, by extension, do your focus and your energy. Have it with miso soup or toss a quick seaweed salad.

Eggs
While egg whites have received much fanfare over the years for their protein content (as they should), we cannot forget the yolk. It’s one of the richest sources of choline which is what your body turns into acetylcholine, the neurotransmitter behind memory and learning. Cornell researchers found that when mothers get enough choline in pregnancy, their offspring "gain enduring cognitive benefits." Always eat the yolk. Always keep it runny.

Rosemary
The herb of memory. Napoleon’s favorite perfume was rosemary water, which he splashed on by the bottle. Ancient Greek students wore rosemary garlands while they studied, convinced it granted near superhuman recall. And Shakespeare’s Ophelia said it best: “there’s rosemary, that’s for remembrance.” It’s incredible how often science just ends up proving the old folklore right. Researchers at Northumbria found that simply SMELLING rosemary improved memory and focus, thanks to a compound that slows the breakdown of acetylcholine, the very same memory neurotransmitter the yolk feeds. Roast it with your potatoes, make rosemary omelettes, or baste a steak with a sprig or two and chew on it after. Miracle herb.

Beef Liver
Nature's multivitamin. Arguably the most nutrient-dense food on the planet! Just a single serving brings choline for memory, B12 for your nerves, plus vitamin A and copper. There’s a reason so many ancestral cultures prized the liver - even when they had no idea of the science behind it - saving it for pregnant women in the tribe and growing children. If you’re struggling to add liver into your diet, one way I’ve enjoyed it is by making pâté! It goes so well with sourdough and you can just have pâté on one slice while you have glorious chunks of raw butter on the other. Also a great opportunity to add roe on your eggs - truly a meal that nourishes your brain!

Roe
The most concentrated brain food in the sea! Fish eggs carry their DHA in phospholipid form, which research shows is the version your body absorbs best and the one that actually crosses into the brain. Caviar gets the glory and the fat price tag, but a humble tin of (good quality) salmon roe does the same thing. Spoon it over eggs and enjoy!

Bone Marrow
Brain food in the most literal sense! A Yale anthropologist has argued that our earliest ancestors may have grown their famously large brains by cracking open bones for the rich fat inside, long before we ever hunted big game. Marrow was concentrated fat in a fat-poor world, and your brain is built from fat. Roast the bones with freshly cracked black pepper, salt and garlic powder. Make some caramelized onions to go with if you like! Bone marrow is one of the best side dishes / appetizers ever.

Sardines
The most underrated fish in the world. Absolutely tiny (so low mercury levels) and a great source of omega 3s and vitamin D. They’re also incredibly portable - being so easy to bring around and just have a tin wherever you are. If you have time, you can always grill them and have them with good sourdough and extra virgin olive oil.

Stop worrying all the time

Worry is the misuse of imagination

Life is to be celebrated

You need to be constantly pushing affogato propaganda

❋ Salted Watermelon Ice Cream

“Nothing screams summer like slices of salted ripe watermelon, and this simple ice cream takes it to the next level. Coconut milk infuses the ice cream base with its velvety-smooth sweetness; lime provides a gentle flavor lift that subtly intensifies the juicy watermelon flavor. To salt or not to salt—that is the question, and it’s entirely up to you. If you’re skeptical, try it with crunchy flakes of Maldon sea salt; they’ll make you a believer.”

❋ The Blue Cheese Dressing That Belongs on Everything by andrew gruel

“There are few things more disappointing than a bottled salad dressing. Most are loaded with stabilizers, gums, excess sugar, and enough mystery ingredients to make you wonder what happened to the simple dressings we grew up with. This recipe is the opposite.
It’s light, creamy, packed with flavor, and built on real ingredients. The buttermilk keeps it bright, the sour cream adds tang, and the combination of Boursin, blue cheese, and Parmesan creates layers of richness without making the dressing overly heavy.
What I love most about this recipe is that it’s really a foundation. Not a blue cheese fan? Leave it out. Prefer sharp cheddar, goat cheese, feta, or even a little smoked gouda? Swap it in. You can simplify it, customize it, or make it your own.
Keep a jar in the refrigerator, and you’ll find yourself using it on everything from wedge salads and grilled romaine to roasted vegetables, chicken wings, sandwiches, and even as a dip for fresh vegetables.
Like most great sauces, it’s better after a few hours in the refrigerator when the flavors have a chance to come together.”

❋ Mission fig and basil compound butter

“This is my second time making compound butter. My first one was more savory—it was super delicious too! If you like compound butters, definitely try my Chive Flower Compound Butter too!
Making compound butter is so easy. It’s the perfect addition to a spread or a really beautiful way to enhance a bread basket.
THE SHAPE. When it comes to compound butters, you can form a log or an egg-like shape like I did here using cling wrap. You can absolutely use molds as well to get more intricate shapes.”

❋ A summer reading list for people who love food by Maddy

“Maybe it’s the Knicks energy. Maybe it’s this stretch of 90-degree days in NYC that’s making me feel slightly insane. But I can feel it in my bones: this is going to be an absolutely feral summer.
For the first time in a while, I’m going to be in New York for the majority of it. No major trips (besides a week in Martha’s Vineyard), no flights — just hunkering down and enjoying a proper NYC summer. And one of the things I’m most excited about is lying in a park with an iced coffee, or an Arnold Palmer, or perhaps a spritz, and reading.
I’m really writing this one for myself, because I’ve been out of my reading groove and it’s time to get back in it. A while back I asked you guys for book recommendations for “people who love to cook and eat — think memoirs by all the iconic women who’ve helped shape the food industry.” You guys had a lot to say.
Today I’m sharing all the recs we consolidated- and I’m keeping this list exclusively women, because women rock, and we all already know Anthony Bourdain is iconic and needs no inclusion :)” — Maddy

❋ Shortbread Plum Tart With Honey and Cinnamon

“Based on a classic gâteau Breton, this buttery tart is filled with a fresh plum compote flavored with honey, rosemary and cinnamon instead of the usual puréed prunes. You can make the compote and dough a few days ahead, but this tart is best served within 24 hours of baking. After that, the center starts to turn mushy from the moisture released by the fruit. Serve it on its own, or with a dollop of whipped cream.”

❋ On Summer by Lou Tamposi

“The garden needs weeding and watering and pruning. The tomatoes ought to be staked, the zucchini ought to be managed. I ought to interplant marigolds and pull the garlic and replant with lettuce. I should really take a deer leg out of the freezer, should restock the woodpile, should air out the tent. I need to get to New Hampshire and New Jersey, to here and there and everywhere in between. I really ought to get more notebooks, buy more novels — get that new pair of shoes.
This summer I have so much I want to do and I’ve already spent so much of it here, clacking from my window. This summer if I want to get anything done, I better start soon: this summer, like every summer, is almost over before it even has had a chance to begin.” — Lou Tamposi

❋ Rhubarb Frangipane Ice Cream

“Recreate a classic rhubarb frangipane tart with this homemade ice cream! We make this over two days & you’ll need an ice cream machine but the results are worth it.”

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Have an amazing week!
— Rocky

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