The 10 Top Foods for Brain Health, According to a Dietitian

The importance of good nutrition goes far deeper than your skin or body composition. Brain health depends largely on what kinds of foods make up the majority of your diet.

A western diet pattern is primarily based on foods that are high in saturated fat, added salt and sugar, and low in fruits and vegetables.

It’s no coincidence that countries that practice a westernized diet also experience high rates of age-related cognitive decline in the form of diseases like Alzheimer’s dementia. (1)

Conversely, a Mediterranean diet pattern has proven to be neuroprotective. (2, 3)

Dietary patterns matter when it comes to the health of your brain.

Want to help protect your brain with your diet? Here are 10 evidence-based foods you should regularly incorporate into your diet to support your long-term brain health.

1. Leafy Greens

Leafy greens, including spinach, lettuce, arugula, collard greens, and Swiss chard, are high in folate, vitamins A and K, calcium, and fiber.

They also contain compounds like phylloquinone, lutein, nitrates, α-tocopherol, and kaempferol, which have a protective effect on brain health. (4)

In a 2018 observational study published in Neurology, 960 participants aged 58–99 years old completed a food frequency questionnaire and underwent at least two cognitive assessments over 4.7 years. (4)

The researchers identified a strong association between eating leafy green vegetables and experiencing slower cognitive decline.

In fact, those who consumed leafy greens the most, or at least 1.3 servings per day, experienced the brain function equivalent of being 11 years younger in age.

2. Cruciferous Vegetables

The cousin to leafy greens, it’s not surprising that cruciferous veggies are also great for your brain.

Broccoli, kale, cabbage, cauliflower, and Brussels sprouts are loaded with vitamins C, E, and K, as well as folate and fiber.

Vitamin K is needed to promote the growth of sphingolipids, the important fats in your brain cells. Some studies have found that older adults with a high intake of vitamin K experience better memory. (5, 6)

Cruciferous veggies are also rich in sulfur-containing isothiocyanate compounds called sulforaphane, which help protect your brain. (7)

Sulforaphane has been observed to reduce brain inflammation in animal studies. It’s so potent that it’s been studied for potential use as a supplement for counteracting neurodegenerative diseases like Alzheimer’s dementia and Parkinson’s. (8, 9, 10)

3. Turmeric

Turmeric is a popular spice used in Indian and Middle Eastern cuisine, best known for its bright yellow-orange pigment.

It contains a bioactive compound called curcumin, which has antioxidant, anti-inflammatory, and antiproliferative properties that may benefit brain health. (11)

In fact, curcumin can cross the blood-brain barrier and directly benefit your brain. (12)

A 2012 controlled clinical trial among middle-aged adults found that supplementing 80 mg/day of curcumin helped lower concentrations of beta-amyloid protein in their brain, a marker of brain aging. (13)

Curcumin also boosts the production of brain-derived neurotrophic factor (BDNF), which helps promote brain cell growth. (14)

Some studies have also shown that turmeric improves the absorption of DHA in the brain by increasing its synthesis from its precursor, alpha-linolenic acid. (15)

This may be especially beneficial for preventing anxiety. Plus, curcumin boosts dopamine and serotonin and may help alleviate depression symptoms. (16)

When you consume turmeric, pair it with black pepper. Pepper contains a compound called piperine that can enhance curcumin absorption by up to 2000%. (17)

4. Berries

Blueberries, blackberries, raspberries, cranberries, and strawberries are rich in vitamins C and K1, fiber, and manganese.

Plus, eating a variety of berries is one of the best ways to add an abundance of bioactive compounds to your diet. (18)

Berries get their colorful pigmentation from antioxidants called anthocyanins, which help reduce inflammation and protect the brain from oxidative damage. (19, 20, 21)

Berry antioxidants can build up in your brain and promote communication between brain cells. (22)

Eating blueberries has been shown to improve memory among older adults. (23)

A 2012 study examined the cognitive effects of flavonoid compounds in berries among a cohort of 16,010 participants, at least 70 years and older. (24)

The authors found that people who ate more strawberries and blueberries experienced slower rates of cognitive decline.

In fact, they observed that eating a lot of berries appears to delay brain aging by up to 2.5 years.

5. Coffee

Coffee is high in caffeine and antioxidants that can protect and support brain function. (25)

Research suggests that consuming 200 mg of caffeine in one sitting (2.5 cups of coffee) or 400 mg per day (5 cups of coffee) is not harmful and may offer brain benefits. (26)

Unless you’re highly sensitive to caffeine consumption, drinking coffee may be a good way to increase alertness and concentration, as well as improve mood. (27, 28, 29)

It may even boost the effectiveness of pain medications for headache control.

Furthermore, drinking coffee as a lifelong habit has been associated with slowing cognitive decline and lowering the risk of stroke and neurodegenerative diseases like Parkinson’s and Alzheimer’s.

In the Cardiovascular Risk Factors, Aging and Dementia (CAIDE) study, drinking 3–5 cups of coffee per day in mid-life reduced the risk for dementia by approximately 65%. (30)

6. Green Tea

If you don’t like coffee, green tea is another naturally caffeinated beverage you could try for similar brain benefits, like improving memory and helping prevent age-related cognitive diseases. (31, 32)

Green tea contains catechin compounds, including epigallocatechin gallate (EGCG), which may be particularly beneficial for your brain. (33)

It also contains L-theanine, an amino acid shown to support mood and cognitive function and reduce distraction. (34)

L-theanine can cross the blood-brain barrier and help reduce anxiety by promoting the activity of the neurotransmitter GABA. Additionally, it increases alpha brain wave frequency, which is naturally calming. (35, 36)

Although benefits weren’t attributed to a single component in green tea, a 2017 review of 21 studies found that drinking green tea can help reduce anxiety, boost memory and attention, and improve cognitive function. (37)

As for how much green tea is needed for the most brain benefits from its bioactive compounds, it’s unclear. Most studies concerning diabetes, cancer, and heart disease range from 3–5 cups per day. (38, 39, 40)

7. Fish

Fatty fish, like tuna, halibut, salmon, trout, sardines, and mackerel, are rich in omega-3 fatty acids EPA and DHA that are great for your brain across the lifespan. (41)

Studies show that around 60% of your brain is made up of fat, half of which are omega-3s. These are used to support learning and memory and to build nerve and brain cells. (42, 43)

Getting enough omega-3s can help slow the onset of age-related cognitive decline. (44)

Specifically, having enough DNA in your brain may help inhibit the negative impacts of stress on its function. (45)

Not getting enough has been linked to a higher risk for depression and impaired learning. (43, 46)

The importance of DHA on the brain is seen early in life. For instance, low maternal DHA levels have been linked to an increased risk for poor cognitive development in children. (47)

Omega-3s also have an anti-inflammatory effect on the brain. (48)

A 2014 study found that people who consumed baked or broiled fish as a regular part of their diet had more gray matter in their brains, which houses nerves for emotion, memory, and decision-making. (49)

If you don’t eat fish or seafood, you can get similar benefits from algae-derived omega-3 supplements. After all, algae are where fish get their omega-3 fatty acids from in the first place. (50)

8. Nuts

Eating nuts may help slow cognitive decline and even prevent neurodegenerative diseases and age-related brain dysfunction. (20)

Long-term consumption of nuts over several years was found to improve memory in a 2014 study among older women. (53)

Walnuts are among the best sources of omega-3 fatty acids and vitamin E, which have antioxidant effects on your brain. (54, 55)

Eat walnuts along with various other nuts, like cashews, almonds, Brazil nuts, peanuts, macadamia nuts, and pecans, for brain-healthy compounds and an array of micronutrients.

9. Seeds

Eating a variety of seeds, like sunflower, pumpkin, hemp, chia, sesame, and flax, will provide omega-3 fats and micronutrients that are good for your brain. (56)

Zinc and copper are essential for communication between nerves. Not getting enough zinc has been associated with a higher risk of depression and neurodegenerative diseases like Alzheimer’s, dementia, and Parkinson’s. (57, 58, 59)

Many seeds are also a good source of magnesium, which is important for several brain functions and is helpful for managing depression. (60, 61)

10. Legumes

Legumes, including beans, peas, and lentils, are great plant-based substitutes for red and processed meat, intake of which may be associated with a higher risk for cognitive impairment later in life. (62, 63)

Plus, a 2012 study among nearly 6,000 elderly Chinese adults found that a lower intake of vegetables and legumes was associated with a higher risk for cognitive decline. (64)

Beans contain potent antioxidants that may have protective effects against numerous chronic diseases. (65)

They’re also good sources of minerals known to protect the brain, such as calcium, zinc, and selenium. For these reasons, you may want to consider increasing your intake of legumes. (56)

The Bottom Line

Research shows that much of your long-term brain health depends on the nutritional quality of your diet.

Some of the best foods for brain health that are also loaded with nutrients and antioxidants are leafy greens, berries, fatty fish, and other sources of omega-3 fats, nuts, and turmeric.

While these foods can definitely help improve brain function, if you are experiencing symptoms related to brain health, always speak to your doctor as well.

But a healthy diet doesn’t hurt either. So taking care of your brain by adding these foods to your diet can help protect your brain as it ages.