6 Foods You Should Be Eating Every Week for Better Brain Health, According to a Dietitian
The MIND diet, rich in brain-friendly foods, may reduce risk of Alzheimer's and dementia.
Leafy greens, eggs and salmon may help support memory and general brain function.
Blueberries, lamb and walnuts offer nutrients that support cognition and overall brain health.The brain is the control center of your body, responsible for movement, thought, emotion, breathing and more. Because the brain has such a big job, it's imperative that we provide it with an abundance of fuel and nutrients to help it function properly and stay healthy. The foods we eat play a huge role in the structure and health of our brains. Foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help to improve memory, cognitive function and overall brain health.
Additionally, research has shown that following the MIND diet, a mashup of the Mediterranean diet and the DASH diet that promotes eating specific brain-healthy foods, can help reduce your risk of Alzheimer's disease and dementia. Many of the foods we've included here are on the MIND diet's list of best brain foods. Here are six things you should be eating for better brain health.
Pictured recipe: Anti-Inflammatory Strawberry & Kale Salad with Burrata
1. Leafy Greens
Leafy greens, such as kale and spinach, are packed with nutrients, including vitamin K, beta carotene (a precursor to vitamin A), folate and vitamin E. Vitamin E is an antioxidant that protects the cells from free radical damage and has been linked to preventing cognitive decline in the aging population. Vitamin K and beta carotene have also been linked to improving brain health by helping to prevent memory loss and improve cognition. Increasing your intake of leafy greens doesn't have to be hard. You can try adding a handful of greens when preparing a smoothie or adding a serving of greens to your favorite casserole recipe.
Pictured recipe: Greek-Inspired Burgers with Herb-Feta Sauce
2. Lamb
Are you a fan of lamb? If so, you may be surprised to know that lamb has been linked to benefits such as long-term cognition. One research study suggested that weekly consumption of lamb—but not other red meats—might be associated with improved long-term cognition. The 10-year study noted improvements in fluid intelligence scores in individuals who consumed certain foods, including lamb. Lamb is produced in every state in the U.S. and available year-round, which makes it easy to add it to your diet. Try adding lamb to your favorite stew recipe or cooking it on the grill.
Pictured recipe: Spinach & Mushroom Quiche
3. Eggs
Eggs are one of the most popular breakfast foods—and for good reason. They offer a host of health benefits, especially when it comes to brain health. Regular consumption of eggs has been associated with reduced memory loss in older adults, according to research. Eggs are one of the best food sources of choline, which may support brain function by helping maintain memory and communication between brain cells. Even though eggs are commonly served at breakfast, you can enjoy them at any meal. Try using eggs to make a savory dinner quiche.
4. Salmon
Salmon is commonly known as a great source of protein, but did you know that it is also great for brain health? Fatty fish like salmon is high in omega-3 fatty acids, which are critical for brain development and function. In addition to improved brain health, these fatty acids have been associated with lowering the risk of heart disease and arthritis. Salmon can be prepared in a variety of ways. It can be seared and paired with a hearty serving of vegetables or added to your favorite pasta dish. Our five-star Walnut-Rosemary Crusted Salmon (pictured above) will help boost your omega-3 intake in a delicious way.
Pictured recipe: Lemon-Blueberry Overnight Oats
5. Blueberries
While all berries are beneficial for brain health, blueberries are at the top of the list. They contribute essential nutrients to the body, including vitamin C, vitamin K, manganese and phytonutrients. These nutrients help to stimulate the flow of blood and oxygen in the brain, resulting in improved concentration. Research suggests that eating blueberries may help to preserve cognitive function and lower the risk of dementia in certain people who may be at a higher risk. There are many ways to enjoy this tasty fruit—try adding a handful to your smoothie recipe or pureeing a few berries to make a delicious blueberry chia jam.
Pictured recipe: Spiced Walnuts
6. Walnuts
Nuts are a great addition to any diet regimen, but the one that contributes most to brain health is walnuts. In fact, research suggests that eating about 1 to 2 ounces of walnuts per day can improve cognitive function. That's because they contain an excellent source of alpha-linolenic acid (ALA), which is a plant-based omega-3 essential fatty acid that helps to counteract cognitive decline by suppressing inflammation and oxidative stress. Inflammation and oxidative stress have been linked to Alzheimer's disease and dementia. Try adding a serving of walnuts to a hearty salad or pairing them with a variety of roasted vegetables.
Our Expert Take
The foods you eat play an important role in brain health. You can help to improve your cognitive function, memory and alertness by including a variety of nutritious foods such as leafy greens, lamb, eggs, salmon, blueberries and walnuts in your daily diet. These foods may also help to reduce the risk of age-related neurodegenerative diseases, such as dementia and Alzheimer's disease.
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Meet the experts Stephanie Faubion, MD, director of the Mayo Clinic Center for Women's Health and medical director of the Menopause Society Robert Kauffman, MD, professor of obstetrics and gynecology, assistant dean for research education, and clinical professor of laboratory sciences and primary care at Texas Tech University and a fellow of the American College of Obstetrics and Gynecology Elana Bodzin, DPT, pelvic floor physical therapist, menopause coach and founder of Aligned Physical Therapy and Wellness Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
