The Best Food for Brain Health, Memory, and Mental Clarity

The foods we choose don’t just fuel our bodies—they shape the health of our brains. While the right diet can boost your cognitive abilities, elevate your mood, and even offer protection against brain aging, the wrong choices could put your mental well-being at risk.

By discovering the best food for brain health, you’ll be empowered to make smart nutritional decisions that keep your mind as sharp and vibrant as possible. Whether you are looking to boost your mental focus at work or preserve your brain power for years to come, your diet matters.

Let’s explore the best diet for brain health and uncover how to protect your brain now and in the future.

How does the food you eat affect your brain?

Our food choices can make or break our brain function. And while an occasional fatty or sugar-laden meal poses minimal harm, eating this way regularly can negatively impact brain function over the long term.^[1]

There also appears to be an association between certain eating patterns and mood.

Emerging data shows suggests that a typical “Western” diet that is high in ultra-processed foods may be associated with an increased risk of developing depression, anxiety disorders, and mild cognitive impairment. On the flip side, specific healthful dietary patterns, such as a Mediterranean-style diet, appear to be protective against these disorders.^[2]

Research suggests that certain foods may support brain health, potentially aiding in maintaining cognitive function as you age. These foods provide a range of nutrients, including antioxidants^[3], vitamins, minerals, and healthy fats, which are believed to contribute^[4] to overall brain health and function.

Many of these foods can not only promote the formation of new nerve cells in the brain, ^[5]but they can also support the health of our mitochondria. These are the energy networks involved in proper brain functioning, and defective mitochondria are associated with brain dysfunction.

Food for thoughts

Some of the best brain food contains specific nutrients, antioxidants, and fats that protect the brain.

Here is a list of the core foods to start with, whether you want to improve your memory and focus or speed up your decision-making abilities.

Green leafy vegetables

Eating more leafy greens - think kale, spinach, swiss chard, and collard greens, may help to slow cognitive decline with aging. This is thought to be due to certain brain-healthy vegetable nutrients, such as lutein, beta-carotene, and vitamin K.^[6]

These nutrients function as antioxidants, helping protect the body from free radicals, unstable compounds that can accelerate brain aging.

Fatty fish

Fish such as salmon, tuna, and mackerel may also help slow cognitive decline with aging. These fish are abundant in omega-3 fats, anti-inflammatory fats that are shown to increase learning, memory, cognitive well-being, and blood flow in the brain.^[7]

The American Heart Association recommends consuming at least 2 servings (3 ounces) of this type of fish per week to get your weekly omega-3 dose.^[8]

Walnuts

Walnuts, as the richest source of plant-based omega-3 fats, are considered one of the best nuts for brain health. In particular, walnut intake may be beneficial in reducing the risk of cognitive decline with age.^[9]

Blueberries

Blueberries are another important brain food for memory, especially in older adults. Several studies show blueberry intake being linked to improved memory, executive function, and fine motor skills in adults over 60 and those with mild cognitive impairment.^[10]

Avocados

An avocado a day can also keep cognitive decline at bay. In addition to being rich in healthy fats, avocados are a quality source of lutein, a compound beneficial for cognitive health.^[11]

A recent study found those who ate an avocado every day for 12 weeks had improved attention.^[12] Those consuming avocados or guacamole regularly also have significantly better cognitive test scores, according to a national survey involving close to 3,000 people.^[13]

Legumes

Eating more foods in the legume family, such as beans, peas, and lentils, may also support cognitive function. While more research is needed, there is an association between consuming legumes and improved cognitive performance.^[14]

Lion’s Mane Mushrooms

Lion’s mane mushrooms, also known as Hericium erinaceus, is a medicinal mushroom with cognitive-enhancing properties. It is consumed primarily in supplement form and has been shown to improve scores on cognitive tests. After a month of consistent use,^[15] it has been shown to improve short-term focus and reduce stress.^[16]

These brain benefits are thought to be due to the active ingredient ergothioneine (ERGO) in Lion’s mane, which has an antioxidant effect. ERGO is easily absorbed in the digestive system and is distributed to various organs, including the brain. It is then said to promote new brain cell formation, which can help the brain learn new information and support memory.^[17]

MCT Oil

MCT oil stands for Medium-Chain-Triglycerides, another type of fat that is linked to improved brain function. MCTs are chemically shorter in length than most other types of fats and are found in coconut oil, palm kernel oil, and dairy products.

Because they are shorter in length, they are more easily absorbed and used by the body and are often taken for weight loss as well as for cognitive function.

While more studies are needed, taking MCT oil daily has the potential to improve cognitive function in those with mild cognitive decline.^[18]

Foods with phosphatidylserine

Foods like fish, poultry, meat, and soybeans contain phosphatidylserine, a crucial nutrient for brain function. Phosphatidylserine is a phospholipid (a type of lipid) that is a critical component of cell membranes, particularly in brain cells. It plays a key role in maintaining the structure and function of neurons, and supporting cell-to-cell communication.^[19]

Consuming phosphatidylserine through food or supplement form may help support cognitive function as we age.

Selenium-rich foods

Selenium is a powerful antioxidant, and consuming foods high in this mineral selenium may be able to support brain health with age^[20]. Brazil nuts, seafood, meat, poultry, and organ meats are rich sources of selenium, which supports brain health by reducing oxidative stress. This type of stress, caused by an imbalance of free radicals in the body, can contribute to brain aging.

What type of food to avoid for your brain health?

While many foods support brain health, you’ll want to avoid the foods below as much as possible. These types of foods have been shown to have a negative impact on brain health.

Added sugar

Studies have linked high levels of added sugar in the diet to increased risk of cognitive impairment. Added sugar is not the type found naturally in fruits and starchy veggies but the type that is intentionally added to sweetened beverages, granola bars, ice creams, and other sugary snacks.

According to multiple studies, there is a significant link between added sugar consumption and the risk of developing cognitive impairment.^[21]

This is also seen to be the case specifically with older adults, where excess added sugar intake may lead to poor memory and worsening cognitive function.^[22]

Saturated fats

While omega-3 fats appear to be protective for the brain, saturated fats found in red meats, butter, and full-fat dairy products may negatively impact brain health. High intake of saturated fats is linked to increased inflammation, oxidative stress, and the accumulation of amyloid plaques in the brain. Diets high in saturated fats have also been linked to poorer cognitive performance and an increased risk of dementia.^[23]

While we all need some fat in our diet, choosing more omega-3 fats over saturated fats is smart both for brain health and overall health.^[24]

Refined grains

A greater intake of whole grains in place of refined grains is associated with improved mood and anxiety scores. Refined grains such as white bread, pasta, and sweets are more processed and tend to cause more blood sugar spikes and dips, while whole grains are more nutritious and thus fuel the brain.^[25]

While the research on this connection is still ongoing, there is a definite link between a greater intake of whole grains such as whole wheat bread, steel-cut oats, and quinoa and a reduced risk of cardiovascular disease and diabetes. This is important because a reduced risk of these conditions is linked to cognitive health.^[26]

Alcohol

Alcohol intake is common in Western countries and is increasing in older adults. Chronic heavy alcohol intake is associated with more severe memory impairment, brain atrophy, and dementia.^[27]

And, while some guidelines suggest moderate alcohol consumption may be protective for the brain, more updated research challenges this recommendation. Current recommendations, therefore, suggest limiting alcohol intake to one drink daily. If you’re not currently drinking, it’s not advised to start.^[28]

Wrapping up

The connection between diet and overall brain function is crucial as we age.

A diet rich in brain-boosting foods, such as leafy greens, fatty fish, and walnuts, can help in reducing age-related cognitive decline. By incorporating brain-supporting nutrients like selenium, ergothioneine, and omega-3 fats, you are helping to support your brain health as you age.

Conversely, diets high in ultra-processed foods, added sugar, unhealthy fats, and alcohol can negatively impact brain function. By prioritizing a brain food diet, you can support your cognitive abilities and enjoy a better quality of life.

References

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