Best Diet for Brain Health: Foods to Eat and Avoid

We all know that eating a healthy diet is critical for our general well-being. But did you know that it can also be instrumental in preserving your brain’s health and warding off conditions like Alzheimer’s disease?

So, as you build your meals, it’s crucial to be mindful of which individual foods to eat and avoid.

Read on to learn about the best diet for brain health.

The Connection Between Diet and Cognitive Function

Diet and cognitive function are closely linked, and science echoes this sentiment. Per a 2023 study published in Frontiers in Public Health, in addition to typical brain aging, mood disorders, diseases, and substance abuse, diet may stabilize or improve declining cognitive function.

Observational studies suggest that nutrient deficiencies and macronutrient under-nutrition can negatively affect cognitive health, and that low-fat diets high in protein and micronutrients (such as iron and B vitamins) help to protect against diminished brain health.

As such, the following dietary approaches are good for brain health; they reduce the risk of dementia and may slow cognitive decline:

• Nordic diet;
• DASH diet;
• MIND diet;
• Mediterranean diets.

Some individuals combine two diets (or more) to create a tailored meal plan that works for them.

Another study published in 2017 in the npj magazine found that diet composition and the number of calories consumed can greatly affect cognition. For instance, being overfed in childhood can lead to cognitive dysfunction later on in life (it encourages a neuroinflammatory response to difficult stimuli).

Here are some other findings from the above study that solidify the connection between diet and cognitive function:

• Imbalances in polyunsaturated fatty acids like omega-3s and omega-6s can ratchet up your risk of neurodevelopmental disorders.
• Eating foods that are high in saturated fats can result in learning and memory difficulties.

And this is just scratching the surface. There are numerous ways that your diet can positively or negatively affect how your brain works and fares as you age.

Essential Nutrients for Brain Health

Any brain-healthy diet should be built upon a foundation of certain nutrients, all of which are essential for your brain’s function, protection, and long-term condition.

The essential nutrients for brain health include:

• Folate. Folate (vitamin B-9) is known to boost cognitive function. Being too low in the vitamin can open you up to cognitive impairment and conditions like dementia and depression. The vitamin is also essential during pregnancy, considering the monumental role it plays in preventing neural tube defects.

• Lutein. This is a carotenoid closely related to both vitamin A and beta-carotene. It’s been discovered to boost blood flow in the brain. It also has a positive effect on reasoning, thinking, and recalling information.

• DHA Omega-3. Omega-3 fatty acids are a healthy type of fat known to preserve the brain’s health through middle age. It can also reduce the risk of cognitive decline in people who have reached advanced age.

• B Vitamins. Vitamin B6 and B12 play a crucial role in brain nourishment and function. In fact, they work in the body’s cells (including those of the brain) and help to support all aspects of its function. Not getting enough of these vitamins can result in a plethora of issues, one of which is subpar brain functioning.

• Protein. When you get enough protein in your diet, you’re less likely to suffer disorders related to cognition. This is evidenced by a study in which 20 years of self-reported dietary habits and health information for 77,0000 individuals were studied. Researchers found that increased protein equated to a lower risk of dementia and loss of cognitive abilities.

Other nutrients that contribute to better brain health include vitamin D, vitamin E, magnesium, zinc, as well as antioxidants found in berries, dark chocolate, tea, and red wine.

Foods to Eat for Optimal Brain Function

Now that you know the nutrients your brain needs for optimal function and ongoing protection, it’s time to learn about promising brain foods to reach for when putting your meals together.

Fatty Fish: Omega-3s for Brain Cell Growth

Is seafood healthy for the brain? Absolutely!

Fatty fish, like salmon, mackerel, and tuna, do wonders for the brain, specifically in the area of growth and development. And it’s because they’re high in all-important omega-3s, which not only help with memory retention and learning, but also inhibit neuronal cell death. This is great for the brain, as it creates a healthier environment for new brain cells to grow and thrive.

Note: It’s best to eat fish that are smaller – those that are larger and older tend to be high in mercury.

Leafy Greens: Antioxidants and Vitamin K

Any brain-healthy diet includes green leafy vegetables; think cabbage, spinach, or kale. They all contain antioxidants and vitamin K.

Antioxidants have neuroprotective effects that can help you avoid neurodegenerative diseases, like Parkinson’s or Alzheimer’s. The vitamin K in the aforementioned leafy greens and other vegetables guards against dementia and can even measurably improve brain function in older individuals.

Berries: Flavonoids Boost Memory

Looking for a fruit to snack on for brain health? Berries are the perfect fit! They contain flavonoids;according to Harvard Health, they are associated with a lowered incidence of memory or thinking troubles.

Flavonoinds have also been found to sharpen the brain, enhancing its function, allowing you to think and recall details more effectively. Finally, flavonoids are also believed to increase blood flow in the brain.

Nuts and Seeds: Vitamin E and Healthy Fats

If you’re someone who prefers crunchy snacks, break out the almonds, hazelnuts, and peanuts, and start munching. These plant-based foods are chock-full of healthy fats, which are vital to brain function overall.

Then there’s vitamin E, which has been found to slow the progression of mild to moderate Alzheimer’s disease and improve cognitive performance in aging individuals. Nuts are a substantial component of both the MIND diet and the Mediterranean DASH intervention for neurodegenerative disorders and delays.

Pro Tip: Pair your nuts and seeds with dark chocolate for increased brain blood flow and improved cognitive function.

Whole Grains: Sustained Energy for the Brain

Put down the refined grains (white rice, white bread, etc.). Instead, add whole grains like barley, brown rice, quinoa, and whole oats to your grocery list.

These whole grains have complex carbohydrates that fuel your brain and promote healthy brain aging.

Avocados: Monounsaturated Fats for Blood Flow

When it comes to brain health, avocados are a heavy-hitter. Experts say that they are almost as good for the brain as blueberries are!

Avocados have healthy monounsaturated fat that promotes brain health through healthy blood flow. And as an aside, they can also help lower blood pressure. Just don’t eat too much of them; they’re not low-calorie food.

Eggs: Choline Supports Memory

Whether you like them scrambled, over hard, poached, boiled or over easy, eggs are a great food to include in the best diet for brain health.

The egg yolk contains choline, an essential nutrient everyone needs to support their health. Research suggests that choline can improve verbal memory. However, more research is necessary to strengthen these findings.

Pro tip: Cook your eggs up with olive oil; one tablespoon of olive oil a day reduces your chances of dying from dementia by 28%.

Foods to Avoid or Limit for Better Brain Health

When altering your diet for brain health, it’s not enough to merely include the right foods in your diet. You’ll also need to avoid or limit foods that work against your brain.

Sugary Drinks and High-Sugar Foods: Impair Memory

If you’re someone who drinks a lot of sugary drinks or indulges in desserts often, you may struggle with your memory and have difficulty learning or thinking.

This is in addition to the increased risk of obesity, high blood pressure, diabetes from insulin resistance, heart disease, and more.

It’s best to limit your sugar intake for those reasons.

Trans Fats: Increases Risk of Cognitive Decline

What do fast food, frozen pizza, microwave popcorn, and fried foods have in common? They typically have trans fats, which you should avoid if you can. These fats are decidedly “bad.”

A study on older adults found that people with high levels of elaidic acid (a type of trans fat) had an elevated risk of dementia.

Processed Foods: Negative Impact on Brain Plasticity

Most, if not all, of us know that processed foods aren’t the best foods by any standard. But their effect on our brains is not as well understood by the public.

The problem with highly processed foods is that they promote chronic inflammation, which is associated with diminished mental function. They also increase your chances of experiencing cognitive decline.

Excessive Alcohol: Affects Brain Structure

Drinking alcohol sparingly is not generally an issue when it comes to brain health. But if you drink excessively, your brain chemicals and structure can become altered.

Per the National Institute on Alcohol Abuse and Alcoholism (NIAAA), drinking heavily on a chronic basis can negatively impact several sections of the brain, including those involved in:

• Attention;
• Sleep regulation;
• Memory;
• Decision-making;
• Motivation;
• Impulse control;
• And more.

And let’s not forget the many chronic diseases associated with excessive alcohol drinking. These include liver disease, stroke, digestive issues, immune system problems, and more.

High-Sodium Foods: Linked to Reduced Cognitive Function

It’s no secret that high-sodium foods are linked to brain issues. When someone makes a habit of consuming too much sodium, they put themselves at risk of cognitive impairment.

What happens with high-sodium diets is a disruption of the blood supply to the brain, which contributes to brain conditions like Alzheimer’s disease.

Lifestyle Tips for Supporting Brain Health

We strongly urge you to watch your diet choices and avoid foods known to harm the brain. To further protect the brain now and in the future, keep the following lifestyle tips in mind.

Stay Hydrated: Importance of Water Intake

Getting enough water is incredibly important for your brain’s health; the brain is made up of 73% water, after all.

So, being even mildly dehydrated could result in motor skill, memory, and attention deficits. Ensure that you’re getting enough water: 15.5 cups for men and 11.5 cups for women daily.

Balanced Diet and Portion Control

Eating a variety of fruits, veggies, whole grains, and proteins (minimal red meat) can make it easier for you to get the nourishment your brain needs, staving off deficiencies in essential brain-healthy nutrients. The foods mentioned above are a great starting point when it comes to healthy eating.

In addition, through portion control, you can fine-tune your diet for the benefit of your brain. This means eating salty, processed, or high-sugar foods sparingly and in small amounts.

Regular Meal Times for Steady Energy

When you don’t eat at regular intervals, you’re more likely to struggle with concentration and experience energy crashes. When you eat consistently, your brain will receive a steady supply of energy, which is key for mood, memory, and brain fog prevention.

Note: We recommend trying your new diet under medical supervision, as no diet is truly “one-size-fits-all.” Talking to a dietitian for personalized advice can be extremely helpful, and even essential if you have pre-existing conditions or health concerns.

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Frequently Asked Questions: Best Diet for Brain Health

Is peanut butter good for dementia?

Yes, peanut butter is believed to have a protective effect on the brain due to their rich vitamin content of niacin, vitamin E, and healthy fats. Those who eat them as part of their regular diet could have a reduced risk of cognitive decline due to age. In fact, per The Peanut Institute, peanut-centric diets are recommended to help support the brain.

What does celery do to the brain?

Celery is anti-inflammatory – when you eat it, it reduces brain inflammation, thanks to luteolin and apigenin, two very helpful antioxidants. These same components can protect you from brain diseases like Alzheimer’s, guard against brain cell damage, boost memory, and make it easier to learn new things.

Sources: 

Nutrition and cognitive health: A life course approach

Nordic Diet: What Is It and What Can You Eat?

DASH Eating Plan

The MIND Diet: A Detailed Guide for Beginners

Mediterranean Diet

Food for thought: how nutrition impacts cognition and emotion

Low folate status is associated with impaired cognitive function and dementia in the Sacramento Area Latino Study on Aging

Folate Benefits and 13 Folate-Rich Foods to Try

Lutein and Zeaxanthin Protect Vision While Boosting Brain Blood Flow

What Is Lutein? Learn About Its Health Benefits

Study links omega-3s to improved brain structure, cognition at midlife

The Role of Dietary Omega-3 Fatty Acids Supplementation in Older Adults

B Vitamins and the Aging Brain Examined

B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review

Protein intake associated with less cognitive decline

Omega-3 in fish: How eating fish helps your heart

The Book of Neurogenesis

Mercury in Fish

Neuroprotective Effect of Antioxidants in the Brain

Vitamin K may be helpful for people at risk of dementia

Harvard finds flavonoids linked to sharper thinking and memory

The thinking on flavonoids

Boost your brain power with the right nutrition

Vitamin E

Effects of Vitamin E on Cognitive Performance during Ageing and in Alzheimer’s Disease

Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Study: Rationale, Design and Baseline Characteristics of a Randomized Control Trial of the MIND Diet on Cognitive Decline

The effects of dark chocolate on cognitive performance during cognitively demanding tasks: A randomized, single-blinded, crossover, dose-comparison study

The impact of dietary macronutrient intake on cognitive function and the brain

Eat Smart for a Healthier Brain

Foods That Can Lower Your Blood Pressure Naturally

What Is Choline? An Essential Nutrient With Many Benefits

Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese: a randomized double-blinded placebo-controlled parallel-group study

Dementia: Olive oil could boost brain health, according to new study

Sugar and the Brain

The Sweet Danger of Sugar

The Worst Foods for Your Brain

Ultra-processed foods linked to poorer brain health

Neuroscience: The Brain in Addiction and Recovery

Alcohol Use and Your Health

Dietary salt, vascular dysfunction, and cognitive impairment

What Percentage of Our Brain Do We Use?

Peanuts may help protect against age-related cognitive decline

Peanuts for Disease Prevention

Does celery juice have health benefits?

Mercury – The Silent Killer (360 Review)