Disclosure: This article may contain affiliate links through which Hearst Magazines and Yahoo may earn commission or revenue. We are well aware of the significant impact that food can have on our overall health. What may surprise you is the brain’s remarkable ability to adapt and form new neural pathways at any stage of life, a phenomenon known as “neuroplasticity.” Engaging in activities like brain games and consuming the right foods can play a crucial role in optimizing this process.
“A diet abundant in whole, nutrient-dense foods can bolster cognitive health and serve as a shield against cognitive decline,” states Amy Kimberlain, M.S., R.D.N., CDCES, a spokesperson for the Academy of Nutrition and Dietetics. She recommends following the MIND diet, a blend of the Mediterranean and DASH eating patterns, which emphasizes anti-inflammatory foods like leafy greens, berries, and olive oil while restricting saturated fats found in red meat, butter, cheese, and pastries. Studies suggest that this plant-centric diet can enhance cognitive function and slow down the aging process of the brain. Recent studies have also highlighted the positive impact of flavonols—a bioactive compound present in plant-based foods—on reducing cognitive decline.
Interested in enhancing your brain health? Keep reading to discover the top brain-boosting foods that can help preserve memory, enhance concentration, productivity, and overall cognitive well-being over the short and long term.
**1. Fatty Fish**
Salmon, tuna, cod, anchovies, and sardines are all excellent sources of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for brain health. According to Kimberlain, omega-3s are associated with improved cognition and enhanced blood flow to the brain. Research indicates that DHA may help lower beta-amyloid levels in the brain, a protein linked to Alzheimer’s disease.
**2. Berries**
Berries are rich in antioxidant polyphenols that safeguard against oxidative stress, a culprit for brain cell damage. Kimberlain notes that these fruits are loaded with potent antioxidants called flavonoids, including anthocyanins, which fight inflammation and contribute to brain health. Among berries, blueberries stand out as a “super fruit” with potential benefits in combatting Alzheimer’s disease.
**3. Turmeric**
Curcumin, the active compound in turmeric, is a powerful antioxidant and anti-inflammatory agent that shows promise in supporting individuals with Alzheimer’s. Kimberlain suggests that curcumin might enhance memory and combat age-related cognitive decline. Notably, the studies highlighting these benefits often involve highly concentrated curcumin supplements at doses higher than what is typically consumed when using turmeric as a spice.
**4. Broccoli**
Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower possess anti-inflammatory properties and are rich in vitamin C and flavonoids, known for their
Research indicates that certain foods may help reduce the risk of cognitive decline and boost memory. Citrus fruits like oranges, tangerines, and grapefruits are rich in vitamin C and a flavonoid called “nobiletin,” which has antioxidant and anti-inflammatory benefits, potentially aiding in the treatment of Alzheimer’s disease. Dark chocolate with at least 70% cocoa content is linked to improved cognitive performance due to its flavonols. Dark, leafy greens such as spinach, kale, and collard greens are packed with essential nutrients like folate and vitamin K that support brain function. Beans like pinto, kidney, and black beans are excellent sources of B vitamins, particularly folate and B6, which help regulate homocysteine levels linked to Alzheimer’s risk. Coffee and green tea are sources of antioxidants that may support healthy brain aging and memory. Walnuts provide ALA, an omega-3 fatty acid essential for brain health, while avocados offer healthy fatty acids and vitamin E. Olive oil, particularly extra-virgin olive oil, is rich in monounsaturated fat, omega-3s, and vitamin E, which can be protective for the brain according to the MIND and Mediterranean diets.
Research has shown that incorporating extra-virgin olive oil (EVOO) into your diet can be beneficial for brain health. In fact, a recent study revealed that individuals who consumed 7 grams (equivalent to 1.4 teaspoons) of EVOO daily experienced a significant 28% decrease in the risk of dementia-related deaths compared to those who seldom or never included olive oil in their diet. Additionally, learning about the potential benefits of EVOO may inspire you to explore the range of gift options available for women or find the best pillows suited for different types of sleepers.
