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 diseases (like Alzheimer’s or Parkinson’s) 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 the best ways to keep your brain sharp is to focus on nutrition. Because like any well-oiled machine, the brain needs the right fuel (translation: nutrients) to function optimally, says Jonathan Purtell, RD, a registered dietitian at Lenox Hill Hospital.
The brain works around the clock without a break, Purtell notes. In addition to regulating cognitive functions (such as memory and learning), it’s also responsible for essential processes like breathing, movement, and temperature regulation, to name a few. Eating healthy brain foods will support these functions and ultimately your overall health.
- Jonathan Purtell, RDa registered dietitian at Lenox Hill Hospital
- Casey Kelley, MD, ABoIMFounder and Medical Director of Case Integrative Health
What makes a certain food healthy for your brain?
But what exactly does a brain-friendly diet look like? In general, it involves eating fresh, whole foods like fruits, vegetables, whole grains, and lean proteins. These foods contain important nutrients for brain health, including omega-3 fatty acids, antioxidants, and vitamins A, C, and K, according to Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health.
Eating for brain health is just as much about what you avoid. Your brain will thank you if you limit processed foods, which are high in saturated fats, trans fats, and added salt and sugar—nutrients that hamper brain health via inflammation and oxidative stress. Luckily, to make it easier, these guidelines apply to both brain health and the health of the body as a whole.
Still, when it comes to brain health, there are a few foods that deserve a mention. Read on to learn which foods are best to add to your diet, according to medical professionals.
Best Foods for a Healthy Brain
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. That’s because these vegetables are packed with nutrients needed for optimal brain function.
For example, leafy greens contain vitamin A, which helps neurons (nerve cells) regulate learning and memory. According to Dr. Kelley, they also contain vitamin C and vitamin K, which have antioxidant and anti-inflammatory properties, respectively.
This is important because oxidative stress and inflammation are two of your head’s biggest enemies. A quick refresher: Oxidative stress involves a buildup of harmful molecules called free radicals, which results in cell damage and inflammation. Long-term oxidative stress and inflammation can promote the development of several neurological disorders, including depression, anxiety, Alzheimer’s and Parkinson’s, says Purtell.
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. This doesn’t have to be all about salads, though. “Add a cup of spinach to your eggs or blend some kale into a smoothie,” Dr. Kelley advises. Another option is tossing a cup of leafy greens into a soup or stew while you’re cooking. Eventually, the greens will wilt, adding a generous (and effortless) dose of nutrients and flavor.
Berries
Berries are loaded with flavonoids, a type of antioxidant that gives fruits and vegetables their brilliant colors, says Dr. Kelley. “But more than making your food look prettier, flavonoids also help improve your memory,” she adds.
According to Frontiers in the neuroscience of agingFlavonoids support communication between nerve cells (and thus cognitive functions) by suppressing cellular responses that would otherwise disrupt communication. In addition, flavonoids as antioxidants protect nerve cells against oxidative stress, which provides additional protection against neurodegenerative diseases.
How much do you need?
“Attempt [eating] “Have a half cup of berries, especially blueberries or strawberries, at least three times a week,” Dr. Kelley suggests. “Put them in your morning smoothies, add them to oatmeal or yogurt, or toss them into a salad for a sweet kick.”
Nuts
If you’re not crazy about nuts yet, their impressive brain benefits will change your mind. According to Purtell, nuts contain omega-3 fatty acids, the “good” fats that help maintain the structural integrity of your brain. They’re also necessary for proper blood flow, so your brain gets the oxygen it needs to function. Additionally, nuts contain vitamin E, zinc, and selenium, all of which have antioxidant properties. These nutrients “scavenge” free radicals in the body, Purtell says, keeping oxidative stress at bay.
How much do you need?
“The American Heart Association recommends eating 1.5 ounces (42 grams) of unsalted nuts at least four times a week,” says Purtell. (A 42 gram serving is equivalent to a handful of nuts or two tablespoons of nut butter.)
All types of nuts are fair game, so you’ll have plenty to choose from. Walnuts, pecans, almonds, and cashews are just a few of the delicious choices out there. Eat them on their own for a simple snack, or throw them into yogurt, oatmeal, or homemade granola. Craving something savory? Use ground nuts instead of breadcrumbs to coat a protein, like tofu or fish.
Fatty fish
Like nuts, fatty fish are rich in omega-3 fatty acids, says Dr. Kelley. In addition to supporting your brain structure, these fats also help lower levels of beta-amyloid (a type of protein) in your blood.
High levels of beta-amyloid are associated with dementia and Alzheimer’s disease, Dr. Kelley notes, but eating plenty of omega-3s can help reduce your risk. According to a 2020 study, eating fish may even 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. Choose fish with low mercury levels, Dr. Kelley advises. Examples include salmon, tilapia, sardines and pollock.
Dark chocolate
Good news, dark chocolate lovers! This sweet (but not at (sweet) treat is rich in antioxidant flavonoids, which help support brain health by boosting nerve cell function (and regeneration), according to Limits in nutrition. They’re also involved in pathways, or cellular responses, that protect said nerve cells from damage. Additionally, flavonoids lower the risk of heart disease, effectively supporting healthy blood flow to the brain, Purtell notes.
How much do you need?
Thanks to these brain benefits, a daily dose of dark chocolate will do you good. According to Purtell, the recommended serving size is one ounce (or one square) of dark chocolate with at least 70 percent cacao. “Check the nutrition label for added sugars,” he adds. High intake of processed sugars can lead to oxidative stress, but chocolate with higher percentages of cacao tends to be lower in sugar, Purtell explains.
Tea
Thanks to their rich antioxidant content, some teas, like green, black, and lion’s mane, are particularly beneficial for brain health. Purtell adds that tea contains L-theanine, “an amino acid that has been shown to increase concentration and alertness.” For example, in a 2021 study of middle-aged and older adults, L-theanine improved performance on attention and memory tasks.
What’s more, lion’s mane tea (a type of medicinal mushroom tea) may protect nerve cells in the memory-forming part of the brain, Purtell notes. And that’s no wonder: According to the National Institutes of Health, lion’s mane tea is rich in antioxidant and anti-inflammatory properties, making it an excellent brain-friendly beverage.
How much do you need?
When it comes to tea, drinking a cup a day is a great way to boost your brain with nutrients. But for optimal benefits, you can drink up to two or three cups a day, according to Purtell.
Please note that green and black teas contain caffeine, so don’t drink too much late 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 doesn’t contain any caffeinated ingredients.