Hello,

We often think about how diet impacts our waistline or heart health, but eating a healthy diet can also help keep our brain healthy. Eating a balanced diet rich in specific nutrients can preserve memory and improve concentration while preventing cognitive decline and potentially reducing the risk of conditions like Alzheimer’s disease and dementia.

These are the best dietary choices for a healthy brain, a better mood and a sharper mind.

Fruits and vegetables are rich in antioxidants, which protect the brain from inflammation and oxidative stress – two major drivers of cognitive aging. Blueberries are rich in antioxidants and flavonoids that might prevent cognitive decline and improve memory. They contain anthocyanins, a compound that has anti-inflammatory and antioxidant effects that delay brain-aging. Antioxidants counter inflammation and oxidative stress, which contribute to an aging brain.

Leafy greens like spinach, kale and assorted lettuce are high in folate, a B vitamin that may help reduce levels of the amino acid homocysteine, which has been associated with an increased risk of Alzheimer’s disease. Other folate-rich vegetables include Brussels sprouts, asparagus and broccoli. Regular consumption of these foods is associated with better memory and slower cognitive decline. Broccoli contains vitamins A and C, antioxidants that fight inflammation that can lead to deteriorating brain health.

Add More Plants to Your Plate

Plant-based foods provide important nutrients for brain health, including fiber, vitamins, minerals and polyphenols. Plant-based proteins – like beans and legumes – support overall health and offer a healthy protein source without added fats.

Rich in B vitamins, iron and magnesium, beans and legumes aid in energy production and neurotransmitter function, both essential for cognitive processes. Their high fiber content also helps maintain stable blood sugar levels, which is crucial for steady mental focus.

Include Healthy Fats In Your Diet

Healthy fats are critical for maintaining the integrity of the brain and for supporting cognitive function. Omega-3 fatty acids, found in fatty-fish including salmon and sardines, are particularly beneficial for brain health. Omega-3s support memory and mood and may slow cognitive decline as we age. Monounsaturated fats, including olive oil and avocados, have also been linked to better memory and a lower risk of cognitive impairment.

Nuts and seeds contain various nutrients including antioxidants and vitamin E, which have a beneficial effect on brain health. Vitamin E is a fat-soluble antioxidant that protects the cells against damage from free radicals that promote mental decline. Research has found that regularly consuming nuts is associated with a lower risk of cognitive decline in adults over 55 years old.

Incorporate Whole Grains Into Your Meals

Incorporating whole grains into your diet is good for your brain. Whole grains provide a steady supply of glucose – the brain’s primary energy source – along with essential nutrients that support cognitive function.

Whole grains are rich in fiber, which helps maintain stable blood sugar levels and can prevent a dip in energy levels that may affect concentration and focus. They also contain B vitamins, including B6 and folate, which are crucial for brain health as they help reduce homocysteine levels, an amino acid linked to cognitive decline when present in high amounts.

Whole-grain foods like oatmeal, quinoa and brown rice are excellent choices. They also provide minerals, including magnesium and iron, that aid in cognitive processes and memory. Making whole grains a regular part of your diet can help improve focus, memory and overall brain function.

Rethink Your Drink

If you look forward to getting a pick-me-up from your morning cup of coffee or tea, it turns out you may also be boosting your brain health. Coffee and tea contain antioxidants and caffeine, which can support brain health.

Drinking coffee and tea regularly has been linked to a reduced risk of neurological diseases, including Alzheimer’s and Parkinson’s disease. The caffeine in coffee and tea has also been linked to improved mood, increased alertness and better concentration.

On the other hand, sugar-sweetened beverages (SSBs) – including soda, sweetened iced tea and energy drinks – are not good for the brain. Regular SSB consumption has been linked to a higher risk of dementia and depression, as well as metabolic dysfunction. It’s best to swap these sugary drinks for water or seltzer.

Limit Ultra-Processed Foods

A diet high in ultra-processed foods – those high in artificial ingredients, added sugars and salt – can lead to inflammation of the brain and an increased risk of cognitive decline. Foods like sugary snacks, sodas and packaged baked goods often lack nutrients while promoting oxidative stress, which may damage the brain over time.

It’s best to replace processed snacks with whole foods like nuts, fresh fruit and yogurt, and to cook more meals from scratch to reduce your intake of artificial ingredients and preservatives.