It’s normal and expected for your brain to change over time, but there are many things you can do to keep your brain as healthy as possible throughout your life and reduce your risk of developing neurodegenerative disorders (like Alzheimer’s or Parkinson’s disease) as you age. You can adopt basic healthy habits like exercising regularly, trying/learning new things, and prioritizing sleep. There’s even evidence that doing housework can help your brain!
And one of your best bets for keeping your brain sharp is to focus on nutrition. After all, like any well-oiled machine, the brain needs the proper fuel (translation: nutrients) to function at its best, says Jonathan Purtell, RD, a registered dietitian at Lenox Hill Hospital.
Purtell notes that the brain is working 24 hours a day, without a break. In addition to regulating cognitive functions (like memory and learning), it’s also responsible for basic processes like breathing, movement, and temperature control, just to name a few. Eating brain-healthy foods will support these functions and ultimately overall health.
- Jonathan Purtell, R.D.A registered dietitian at Lenox Hill Hospital
- Casey Kelley, MD, ABoIMFounder and medical director of Case Integrative Health
What is a Healthy Food for Your Brain?
So what exactly does a brain-friendly diet look like? In general, it involves eating fresh, whole foods, such as fruits, vegetables, whole grains, and lean proteins. These foods contain important brain-healthy nutrients, including omega-3 fatty acids, antioxidants, and vitamins A, C, and K, says Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health.
Brain-healthy nutrition is also about what you avoid. Your brain will thank you if you limit processed foods that are high in saturated fats, trans fats, and added salt and sugar—foods that hinder brain health through inflammation and oxidative stress. Fortunately, to make things easier, these guidelines apply to brain and body health in general.
Still, when it comes to brain health, there are certain foods that deserve attention. Read on to learn the best foods to add to your diet, according to medical experts.
The Best Foods for Brain Health
Leafy Greens
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“Leafy greens like kale, spinach, and broccoli are essential for keeping your brain in tip-top shape,” says Dr. Kelley, because these veggies are loaded with nutrients needed for optimal brain function.
For example, leafy greens contain vitamin A, which helps neurons (nerve cells) regulate learning and memory. They also provide vitamin C and vitamin K, which have antioxidant and anti-inflammatory properties, according to Dr. Kelley.
This is important because oxidative stress and inflammation are two of your brain’s biggest enemies. A quick refresher: Oxidative stress involves the buildup of harmful molecules called free radicals, which cause cell damage and inflammation. Long-term oxidative stress and inflammation can promote the development of a variety of neurological disorders, including depression, anxiety, Alzheimer’s disease, and Parkinson’s disease, Purtell says.
How Much Do You Need?
For maximum brain benefits, Dr. Kelley recommends eating at least 2 to 3 cups of dark leafy greens per day. But it doesn’t have to be just about salads. “Add a cup of spinach to your eggs or blend some kale into a smoothie,” Dr. Kelley says. Another option is to add a cup of greens to soup or stew while they’re cooking. The greens will eventually wilt, adding a generous (and effortless) dose of nutrients and flavor.
Fruits
Berries are loaded with flavonoids, a type of antioxidant that gives fruits and vegetables their bright colors, says Dr. Kelley. “But flavonoids do more than just make your food pretty; they help improve memory,” he adds.
Accordingly Frontiers in the Neuroscience of AgingFlavonoids support communication between nerve cells (and therefore cognitive functions) by suppressing cellular reactions. In addition, flavonoids, which have antioxidant properties, protect nerve cells from oxidative stress and provide protection against neurodegenerative diseases.
How Much Do You Need?
“To try [eating] “Have half a cup of fruit, especially blueberries or strawberries, at least three times a week,” Dr. Kelley recommends. “Put them in your morning smoothies, add them to oatmeal or yogurt, or toss them in your salad for a sweet touch.”
Hazelnut
If you’re not already crazy about nuts, their impressive brain benefits will change your mind. According to Purtell, nuts provide omega-3 fatty acids, which are “good” fats that help maintain the structural integrity of your brain. They’re also essential for proper blood flow, ensuring your brain gets enough oxygen to function. What’s more, nuts contain vitamin E, zinc, and selenium, which have antioxidant properties. These nutrients “scavenged” free radicals in the body, keeping oxidative stress at bay, Purtell says.
How Much Do You Need?
“The American Heart Association recommends eating 1.5 ounces of unsalted nuts at least four times a week,” Purtell says. (A 1.5-ounce serving is equal to a handful of nuts or two tablespoons of nut butter.)
All types of nuts are free range, so you’ll have plenty to choose from. Walnuts, pecans, almonds, and cashews are just a few of the tasty options out there. Eat them as is for a simple snack or add them to yogurt, oatmeal, or homemade granola. Craving something salty? Use crushed nuts instead of breadcrumbs to coat a protein like tofu or fish.
Oily fish
Fatty fish, like nuts, are rich in omega-3 fatty acids, Dr. Kelley says. In addition to supporting the structure of your brain, these fats help lower levels of beta-amyloid (a type of protein) in your blood.
Dr. Kelley notes that high levels of beta-amyloid are associated with dementia and Alzheimer’s disease, but consuming plenty of omega-3s may help reduce the risk. In fact, a 2020 study found that consuming fish may support cognitive processes, including memory and executive function.
How Much Do You Need?
Dr. Kelley recommends eating fatty fish at least twice a week. One serving is about 3 ounces, or ¾ cup, of cooked fish, according to the American Heart Association. Dr. Kelley recommends choosing fish that are low in mercury, including salmon, tilapia, sardines and pollock.
Dark chocolate
Good news, dark chocolate lovers! This sweet (but not) more The sweet treat is rich in antioxidant flavonoids, which help support brain health by enhancing the function (and regeneration) of nerve cells. Limits in Nutrition. They also play a role in pathways or cellular reactions that protect the nerve cells in question from damage. What’s more, flavonoids reduce the risk of heart disease and effectively support healthy blood flow to the brain, Purtell says.
How Much Do You Need?
Thanks to these brain benefits, a daily dose of dark chocolate will do you good. The recommended serving size is one ounce (or one square) of dark chocolate with at least 70% cocoa, says Purtell. “Be sure to check the nutrition label for added sugars,” she adds. Consuming high amounts of processed sugar can lead to oxidative stress, but chocolates with higher cocoa percentages tend to be lower in sugar, Purtell explains.
Tea
Some teas (like green, black, and lion’s mane) are particularly beneficial for brain health, thanks to their antioxidant-rich content. Tea contains L-theanine, “an amino acid that has been shown to improve concentration and alertness,” Purtell adds. Case in point: In a 2021 study of middle-aged and older adults, L-theanine improved performance on attention and memory tasks.
Plus, lion’s mane tea (a type of medicinal mushroom tea) may protect nerve cells in the memory-forming part of the brain, Purtell says. And it’s no wonder: According to the National Institutes of Health, lion’s mane tea is rich in antioxidants and anti-inflammatory properties, making it a perfect brain-boosting beverage.
How Much Do You Need?
As for tea, drinking one cup a day is a great way to get your brain-boosting nutrients, but you can drink up to two or three cups a day for optimal benefits, according to Purtell.
Be aware that green and black teas contain caffeine, so avoid drinking too much later in the day, especially if you are sensitive to caffeine. Lion’s mane tea is naturally caffeine-free, but always check the label to make sure the product is free of caffeinated ingredients.