13 Brain-Healthy Foods That Will Help Protect Your Memory and Cognition
Following the MIND diet closely may significantly lower your risk of Alzheimer’s and other forms of dementia.
What you choose to fuel your body with affects more than the number on the scale and how your jeans fit. Everything from your bone density to your memory can be supported by what you put on your plate. Specifically, when it comes to brain health, the foods you eat have a major impact, says Dale E. Bredesen, M.D., a neurologist and author of The End of Alzheimer’s Program. The best foods for your brain also often offer up a ton of other health benefits.
Two diets, in particular, are backed by science for boosting brain health and reducing your risk of dementia: the Mediterranean Diet and the DASH diet. The Mediterranean Diet focuses on eating plenty of fruits, vegetables, seafood, olive oil, nuts, seeds, beans, legumes, and whole grains, while limiting red meats, processed foods, refined grains and oils, and high-sugar foods. Poultry, eggs, dairy, and red wine can be enjoyed in moderation. Research has found the diet has a slew of health perks, like improving heart health, aiding in weight management, and supporting brain function.
Meanwhile, the DASH diet (which stands for Dietary Approaches to Stop Hypertension) is similar to the Mediterranean diet, but includes slightly different serving suggestions, like capping sodium intake at 1,500 milligrams and allowing for more lean meats. The DASH diet boasts the same benefits as the Mediterranean diet, and was specifically developed to help lower blood pressure without medication.
But one diet has combined the best parts of each, particularly when it comes brain health: the MIND Diet, which is short for Mediterranean-DASH Intervention for Neurodegenerative Delay. One 2015 study published in the journal Alzheimer’s & Dementia found that the MIND diet can turn back the time on your cognitive age by seven and a half years. The study followed 900 men and women ages 58 to 98 for an average of four and a half years, assessing their diets with detailed food questionnaires and testing their cognitive function annually. Researchers found when participants followed the MIND diet very closely, while limiting less-nutritious foods like red meat, processed sweets, and fried foods, they reduced Alzheimer’s and dementia risk by 53%; those who followed the diet reasonably well reduced their risk by 35%.
To keep your brain sharp for years to come, Dr. Bredesen recommends limiting your intake of processed foods, red meat, and added sugar while loading up on the nutrient-rich, MIND diet-approved foods below.
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Green leafy vegetables
Dr. Bredesen recommends reaching for foods high in folate, such as leafy greens, broccoli, and Brussels sprouts, because they help reduce homocysteine levels, an amino acid that has been linked to brain atrophy and an increased risk of Alzheimer’s disease.
One serving: 1 cup cooked or 2 cups raw
Aim for: 6 servings per week
Try it: Parmesan Kale Salad
Coffee or Tea
“Coffee and green tea both contain caffeine, which has been shown to improve cognitive function by helping to solidify memories,” says Nicole M. Avena, Ph.D., assistant professor of neuroscience at Mount Sinai School of Medicine. “Tea and coffee can also help with short-term memory boosts.” Just avoid adding lots of sugar to your brew.
One serving: 8-ounce cup of coffee
Aim for: Current U.S. Dietary Guidelines state that up 400 mg of caffeine per day is safe, the amount you’d find in about two grande Americanos at Starbucks.
Try it: Lightened-Up Mocha Latte
Poultry
Poultry, like chicken or turkey, pack in lean protein, choline, and iron, all of which support cognitive function, research shows. The American Hearst Association suggests opting for lean meat low in saturated fats, like poultry, over red or processed meats to keep your cholesterol at a heart-healthy level.
One serving: 3 ounces
Aim for: 2 servings per week
Try it: Spice-Roasted Chicken With Caramelized Carrots and Shallots
Citrus
“Citrus and citrus juice is full of flavanone (plant-based compounds with antioxidant properties), which research shows can improve blood flow to the brain, which in turn improves cognitive function,” says Avena. In fact, one study found that elderly people who eat citrus almost every day are 23% less likely to develop dementia.
One serving: 1 cup
Aim for: At least one serving per day
Try it: Red Citrus Salad
Fatty fish
Research shows omega-3 fatty acids may lower your risk of Alzheimer’s disease, thanks to their anti-inflammatory properties. Fatty fish, like salmon or canned light tuna, are rich in two of the three types of omega-three fatty acids (DHA and EPA). You can get the third type (ALA) from flaxseeds and other plant-based foods, says Avena.
One serving: 3 to 4 ounces
Aim for: At least 2 per week
Whole grains
Dr. Bredesen suggests trying to avoid simple carbs, like white rice or pasta. When eaten in excess, they can increase your risk of metabolic syndrome—a cluster of conditions that can lead to chronic health problems like heart disease and diabetes. This, in turn, ups your risk of cognitive issues and brain abnormalities, research shows. Instead, turn to whole grains such as, which are packed with filling, disease-fighting fiber. Smart options include things like brown rice, farro, oatmeal, quinoa, and barley.
One serving: ½ cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal
Aim for: At least 3 servings per day
Try it: Wild Rice-Stuffed Acorn Squash
Eggs
“Eggs are high in choline, an essential nutrient that has been shown to reduce inflammation and bolster brain function by enabling optimum communication between brain cells,” says Avena. Just be sure to eat the yolks!
One serving: 1 large egg
Aim for: 1 egg per day
Try it: Chopped Egg Salad Toast
Beans
Beans are packed with fiber, about 8 grams per 1/2 cup depending on the variety, making them a staple in the Mediterranean diet. One 2017 study suggests loading up on legumes “could improve insulin sensitivity, which could, in turn, influence cognitive function,” the authors write.
One serving: ½ cup cooked
Aim for: At least 3 servings per week
Try it: Kale Stem Greens and Beans
Nuts
Nuts are high in polyphenols, which have been shown to reduce a person’s risk of developing dementia. Walnuts are a particularly smart pick. “They contain ALA omega-3 fatty acids, which are especially good for brain function,” says Avena.
One serving: A small handful (1.5 ounces) of nuts or 2 tablespoons of nut butter
Aim for: 5 per week
Try it: Blueberry-and-Mixed Nut Parfait
Olive oil
Dr. Bredesen says a low-carb diet that’s high in good fats like polyunsaturates and monounsaturates, including the ketogenic diet, can help support brain health. Olive oil is rich in monounsaturated fatty acids, which can help protect the brain through their anti-inflammatory and antioxidant properties.
One serving: 1 tablespoon
Aim for: Use it in place of other oils and butter, and splurge on the extra-virgin variety.
Try it: Carrot-Top Pesto
Berries
Research shows that the various plant compounds in berries—such as anthocyanins, caffeic acid, catechins, and quercetin—may help improve signaling pathways in the brain linked to inflammation, cell survival, neuronal communication, and neuroplasticity (the ability of the brain to adapt to changes). Plus, they taste great and make for a great sweet treat.
One serving: ½ cup berries
Aim for: At least 2 servings per week
Try it: Berry, Chia, and Mint Smoothie
Dark Chocolate
“Dark chocolate is full of antioxidants, flavonoids, and has a bit of caffeine as well,” says Avena. “Just like berries, the antioxidants in dark chocolate can fight inflammation and improve cell signaling in the brain.” Aim for chocolate that contains at least 70% cocoa or higher to get the most out of the snack.
One serving: 1 ounce
Servings to aim for: Enjoy as an occasional treat
Raisins
“Raisins contain boron, which is essential for the proper functioning of the brain,” says Avena. “It helps to improve concentration, enhances hand and eye coordination, and sharpens memory.”
One serving: 1.5 ounces
Aim for: Enjoy in moderation
Try it: Cherry Chocolate Granola Bars
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