The Tamesis
With that in mind, here are some of the best foods you can easily incorporate into your diet:
Fat fish
Fatty fish such as salmon, cod and tuna provide omega-3 fatty acids, which studies show are known for their anti-inflammatory properties that support brain function, Hormati says. If you don’t like fish, she says, you might consider taking an omega-3 supplement or getting your omega-3s from other food sources, such as flax seeds and avocados.
green leafy vegetables
Hormati says green leafy vegetables like spinach, kale, arugula and kale can be added to the diet because they provide nutrients like vitamin K, beta-carotene and folate, which have been shown to slow cognitive decline.
berry
Shapiro likes berries for brain health because they are rich in flavonoids, the phytochemicals that give fruit their color, and are rich in antioxidants, which protect against oxidative stress.
Walnut
Walnuts are another food rich in omega-3s and are another great brain-boosting food choice. According to Homati, they help reduce inflammation. Shapiro added that walnuts also contain antioxidants, which are known to support learning and memory.
But you can’t go wrong with any nut. “Overall, nuts are a great source of protein and healthy fats,” says Homati.
dark chocolate
Shapiro likes that dark chocolate is good for the brain because it contains flavonoids, which help improve blood flow and support your mood. It’s also rich in antioxidants, adds Hormati.
olive oil
Olive oil has many benefits and can be used in many different ways. It has anti-inflammatory properties thanks to antioxidants like vitamin E and polyphenols, Shapiro adds, and is a healthy fat.
beans and legumes
Shapiro says beans and legumes are slow-burning carbohydrates that can help you stay fuller longer and boost your metabolism. They also contain protein, which supports brain energy and stable blood sugar levels.
When in doubt, Dr. Mason likes to quote this quote from author Michael Pollan: “Eat food. Not too much. Mostly plants.”
“I tell people this all the time,” Dr. Mason said. “You want a diet rich in plants, whole grains, fruits, vegetables, and vegetable oils. When you eat meat, stick to lean meats, less red meat, and more fish or poultry. There’s really no single brain-boosting diet; eating patterns that protect your entire body will also protect your brain.”
FAQ
As Hormati explains, brain foods are a term that describes foods that support and maintain brain structure and function (and are also good for heart health and overall well-being). Shapiro adds that you’ll likely find that these foods contain healthy fats, antioxidants, vitamins, minerals and phytonutrients that can help with things like memory, focus, mood and long-term cognitive health.
How food affects your brain?
Dr. Mason explains that the brain is metabolically active and typically requires glucose for energy. When we eat well, we generally think and feel better and have more energy. When we are malnourished, our brains do not get enough energy to function optimally.
“You’re eating more than just fuel,” Shapiro added. “It really affects your brain function, your age and how you feel.”
Are there any foods that negatively impact brain health?
In general, it’s best to stay away from high-sugar, pro-inflammatory, and ultra-processed foods, especially if you want to take care of your brain. Dr. Mason explains that a diet containing these foods can cause inflammation and negatively impact our cardiovascular health, which is linked to our brain function.
Other foods to watch out for are red meat, eggs and dairy. He noted that research shows these foods can produce changes in the gut that may not be good for people with certain medical conditions, but more research is needed. It’s better to limit these foods when possible, he says, rather than avoid them unnecessarily or skip them entirely.
How often should you eat these foods to improve brain health?
All experts agree there are no quick fixes to promoting brain health. “You don’t need to eat the ‘perfect’ meal every time to improve your brain health, it’s better to make an effort to add these foods throughout the week,” says Hormati.
“Trust me, this is not a fad diet or plan,” Shapiro adds.
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