We recently reported on foods not to eat to protect your brain health as you age. But the good news is that there are other foods that may do the opposite and actually help to stave off age-related cognitive decline.
Cognitive function has been linked not only to our quality of life, but also, unsurprisingly, the length of our lifespan. Here, we look at the top foods backed by science to nourish your mind.
- Fatty Fish: Rich in omega-3 fatty acids, fatty fish like salmon, mackerel, and sardines are powerful brain foods. Omega-3s contribute to building cell membranes in the brain and have anti-inflammatory properties. Studies, such as this one published in Neurology, have shown that regular consumption of fish can lower the risk of developing Alzheimer’s disease and age-related cognitive decline.
- Berries: Berries, particularly blueberries, are packed with antioxidants, including flavonoids, which have been linked to improved memory and cognitive function. Research published in the Annals of Neurology suggests that the high levels of flavonoids in berries can delay cognitive aging by up to 2.5 years.
- Leafy Greens: Spinach, kale, and other leafy greens are rich in nutrients like folate, vitamin K, and lutein, which support brain health. A study in the journal Neurology found that a diet high in leafy greens was associated with a slower rate of cognitive decline.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of vitamin E, an antioxidant that helps protect brain cells from oxidative stress. Research published in JAMA suggests that higher intake of vitamin E from nuts and seeds is associated with a reduced risk of developing Alzheimer’s disease.
- Turmeric: Curcumin, the active compound in turmeric, has potent anti-inflammatory and antioxidant properties. As reported here, research has shown that curcumin can enhance memory and stimulate the production of brain-derived neurotrophic factor (BDNF), a protein that promotes brain cell growth and function. (Turmeric also helps with arthritis and joint health.)
- Avocado: Rich in monounsaturated fats, avocados help improve blood flow to the brain and support healthy cholesterol levels. Research also suggests that individuals with higher avocado consumption had a lower risk of cognitive decline.
- Dark Chocolate: High-quality dark chocolate with a cocoa content of 70% or higher contains flavonoids that improve blood flow to the brain, enhancing cognitive function. Research published in Frontiers in Nutrition suggests that regular consumption of dark chocolate is associated with better memory, focus, and learning.
- Whole Grains: Whole grains like oats, quinoa, and brown rice provide a steady supply of glucose to the brain, which is its primary energy source. As reported here, higher whole grain intake was associated with a lower risk of cognitive decline and dementia.
- Broccoli: Broccoli is rich in antioxidants and compounds called glucosinolates, which have anti-inflammatory and neuroprotective effects. A study published in the journal Molecular Sciences suggests that sulforaphane, a compound found in broccoli, can help improve brain function and reduce the risk of neurodegenerative diseases.
- Coffee: Moderate coffee consumption has been associated with a reduced risk of cognitive decline and Alzheimer’s disease. Caffeine, along with antioxidants like chlorogenic acid, may help protect brain cells from damage. A study in Nutritional Neuroscience found that caffeine intake was associated with better cognitive function in older adults.
While incorporating these foods into your diet can help to boost overall brain health, other lifestyle factors also come into play. These include getting regular exercise and mental stimulation (such as word games, taking up a new language or even playing a musical instrument), as well as getting adequate sleep.