Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.
Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following:
- Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
- Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you're not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.
- Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
- Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
- Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That's good for both the heart and brain.
Image: champja/Getty Images
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
FAQs
Some of the main culprits include: Red meat. Desserts, sweets and sugary beverages. Refined grains.
What is the number one food linked to dementia? ›
Some of the main culprits include: Red meat. Desserts, sweets and sugary beverages. Refined grains.
What are the three super foods for brain health? ›
Try these top “brain foods” for potential memory-boosting powers.
- Nuts and Seeds. Nuts such as walnuts, almonds and peanuts as well as sunflower and pumpkin seeds, are brain foods high in protein and omega fatty acids. ...
- Salmon. ...
- Beans. ...
- Blueberries. ...
- Dark and leafy greens. ...
- Lean Red Meat. ...
- Avocados. ...
- Tomatoes.
Foods that boost memory
- Berries are high in antioxidants that can protect the brain from oxidative damage, and prevent premature aging and memory-impairing dementia. ...
- Grapes are full of resveratrol, a memory-boosting compound. ...
- Watermelon has a high concentration of lycopene, another powerful antioxidant.
Many foods — blueberries, leafy greens, and curcumin (found in the spice turmeric), to name a few — have been studied for their potential cognitive benefit. These foods have been thought to have anti-inflammatory, antioxidant, or other properties that might help protect the brain.
What is the number one snack to reduce dementia? ›
Several studies have connected nut consumption to a lower risk of dementia. While some research demonstrates improved memory and recall in people whose cognitive functioning is normal, other research has shown that nuts may even be able to improve memory in those who already have Alzheimer's disease.
What is the absolute best brain food? ›
“The MIND diet combines elements of the Mediterranean and DASH diets. It focuses on foods that can boost brain health, including green leafy vegetables, berries, nuts, whole grains, fish, poultry, beans and olive oil,” explains Delk.
What is the best brain food for seniors? ›
The Best Brain Foods for Seniors, as Recommended by Experts
- Blueberries and Other Berries. ...
- Broccoli and Cruciferous Vegetables. ...
- Colorful Fruits and Vegetables. ...
- Dark Chocolate. ...
- Tea and Coffee. ...
- Eggs. ...
- Nuts and Seeds. ...
- Turmeric and Other Spices. Spices can boost more than flavor.
But studies have shown that cholesterol for people 65 and older is less affected by their diet than someone in their 30s and younger, so they can have up to two whole eggs per day if they have normal cholesterol levels. “For seniors, it might even be a greater source of protein,” says Campbell.
What is brain food for breakfast? ›
Oatmeal with berries
Research suggests that berries (especially blueberries) and nuts, such as almonds and walnuts, are beneficial for brain health.
Drinks that help strengthen the brain
- Coffee. Are you the type of person who needs to drink coffee to stay awake all morning? ...
- Green tea. ...
- Berries juice. ...
- Kombucha tea. ...
- Green vegetable smoothie. ...
- Turmeric tea. ...
- Beetroot juice. ...
- Ginseng Tea.
There's no single or “best” food to fight dementia. Eating patterns that include several anti-inflammatory foods may help to prevent or slow dementia. These include leafy greens, nuts, berries, whole grains, beans, and olive oil.
Is peanut butter brain food? ›
When it comes to choosing the right healthy foods for your brain, peanuts and peanut butter are a nutritious option: they can help with improving memory, cognitive function and concentration, they can give your mood a boost, and they can even support the prevention of Alzheimer's disease.
What drink slows down dementia? ›
There is evidence suggesting that drinking green tea intake might reduce the risk of dementia, Alzheimer's disease, and cognitive impairment. According to a study published in Translational Psychology, tea drinkers are 16% less likely to develop dementia compared with non-drinkers.
What is the best drink to prevent dementia? ›
There is evidence suggesting that drinking green tea intake might reduce the risk of dementia, Alzheimer's disease, and cognitive impairment. According to a study published in Translational Psychology, tea drinkers are 16% less likely to develop dementia compared with non-drinkers.
What is the number one trigger for dementia behavior? ›
Pain or Discomfort: General pain, side effects from medications, lack of sleep, and inability to describe their discomfort are all common symptoms that can trigger aggressive behavior or lashing out. Environment: This is the most common trigger for aggressive behavior in dementia patients.
