5 Brain Boosting Super Foods That Will BOOST Your Brain Power and Health!
Dr. Steven GundryPublished on June 3, 2025
Summary authored by editor@wellifi.com
TLDR Summary
Dr. Gundry highlights five key foods—chicken skin, wild seafood, aged cheeses, perilla oil, and dark chocolate—that promote both gut and brain health. These foods contain essential nutrients that support cognitive function, mood balance, and overall well-being.
Key Points
- Chicken skin and livers are rich in spermine, an anti-aging compound.
- Wild seafood is low in mercury and high in omega-3s, essential for brain health.
- Aged cheeses are devoid of inflammatory sugars and support cognitive function.
- Perilla oil promotes gut health and reduces inflammation.
- Dark chocolate with high cacao content enhances gut microbiome diversity and mood.
The Gut-Brain Connection: 5 Foods for Optimal Brain and Gut Health
In the realm of health and wellness, the connection between gut health and brain health is becoming increasingly clear. Dr. Gundry, in his insightful discussion, emphasizes that the way to a sharper brain starts in your gut. Here, he shares five surprising foods that can enhance both gut and brain health, highlighting their benefits and the science behind them.
1. Chicken Skin and Chicken Livers
Contrary to common belief, chicken skin and chicken livers are not just indulgent parts of the chicken to be avoided. They are rich in a polyamine called spermine, which has been shown to be a powerful anti-aging compound. A 2021 study found that dietary spermine improved cognitive performance and enhanced mitochondrial function, triggering autophagy—the body's natural cleanup process.
Dr. Gundry encourages people to embrace chicken skin and livers, suggesting that they are loaded with beneficial nutrients. His program, the Chicken and the Seed Diet, incorporates these foods to support gut and brain health.
2. Wild Seafood
Wild shrimp, sardines, anchovies, and small fish like pollock are beneficial for both gut and brain health. These seafood options are low in mercury and rich in omega-3 fatty acids, particularly DHA and EPA, which are essential for brain development, focus, and mood balance. A diet high in these omega-3s has been linked to larger hippocampal regions in the brain, enhancing memory and intelligence.
3. Aged Cheeses
Aged cheeses such as Parmesan, Pecorino, and raw cheeses like Gruyere are beneficial for brain health. They are devoid of the inflammatory sugar molecule known as Neu5Gc and are rich in polyamines that support brain function and mitochondrial health. Fermented dairy products, prevalent in many long-lived cultures, provide probiotics that can contribute to cognitive longevity.
4. Perilla Oil
Perilla oil, a staple in Korean and Chinese cuisine, is rich in alpha-linolenic acid, a short-chain omega-3 fat. It promotes gut health by encouraging the growth of beneficial gut bacteria and reducing inflammation. Additionally, perilla oil has been shown to block the absorption of inflammatory LPSs, making it a great addition to a healthy diet.
5. Dark Chocolate
Dark chocolate, particularly varieties with 72% cacao or higher, is packed with polyphenols that support gut flora and brain function. Studies show that consuming dark chocolate can increase microbiome diversity, improve focus, and boost mood. Dr. Gundry advises choosing chocolate wisely, avoiding any that is dutched or contains high levels of sugar for maximum health benefits.
Conclusion
The foods we choose to eat can significantly impact our gut and brain health. By incorporating chicken skin, seafood, aged cheeses, perilla oil, and dark chocolate into our diets, we can support our cognitive function, mood, and overall well-being. For further insights and a detailed plan, Dr. Gundry's new book, The Gut-Brain Paradox, provides an in-depth look at these connections and dietary recommendations.