9 Foods That Can Keep Your Brain Sharp
Food for thought
What you eat isn't just about keeping your waistline small -- it's about keeping your brain healthy as well. The foods you eat, especially foods high in antioxidants, can help ward off dementia and improve your brain health. Registered dietitian Stephanie May, who has a private practice in Virginia, says choosing colorful fruits and vegetables -- and avoiding processed foods -- will fuel you for success. Get started with these brain-boosting options:
Blueberries
A superfood rich in antioxidants, blueberries have an anti-inflammatory effect on the body's cells, including brain cells, and have been shown to improve learning capacity and motor skills. A group of particularly powerful antioxidants are phytochemicals. "Phytochemicals give fruits and vegetables their color," says Kristin Kirkpatrick, manager of wellness nutrition services at Cleveland Clinic's Wellness Institute. "Foods high in these chemicals have the most effective means of improving your health, and blueberries have one of the strongest concentrations available."
Kale
Carotenoids are a class of phytochemicals responsible for the bright yellow, red and orange hues in many fruits and vegetables -- and lutein is the star player. "Greens are by far the most potent source of lutein," says Dr. Michael Greger, founder of NutritionFacts.org. Oddly enough, dark green veggies like kale are packed with lutein, even though it's considered a yellow pigment. Higher lutein levels have shown positive effects on brain functions, including in a February 2018 study of children published in the journal Nutrients. Levels of lutein and zeaxanthin, another carotenoid, can be measured in the macula of the eye. That correlates to their amount in the brain, Greger explains. In turn, pigment levels in the brain have been tied to math and writing skills in children and hearing function in adults (even young adults). Eating a single serving of green leafy vegetables daily may help slow cognitive decline with aging, suggests a study of nearly 1,000 older adults published in the January 2018 issue of Neurology. Enjoying cooked kale (or a spinach salad) could support your brain function.
Citrus fruits
Pucker up! Lemons, limes, oranges and grapefruits can all help your brain stay healthy, Kirkpatrick says. Whether you're eating a grapefruit for breakfast or having a blood orange salad for lunch, get some citrus in your daily diet. "Studies show that people who have citrus fruits every day are able to prevent cognitive decline by more than two years," she says.
Nuts
Almonds are high in vitamin E, monounsaturated fats and other vitamins and minerals, making them a snacking no-brainer -- particularly when it comes to preventing cognitive decline and preserving memory. Walnuts are a powerful brain food, too, thanks to their high amounts of polyunsaturated fatty acids. Including them in your diet can improve brain cell communication and growth, according to a 2014 study in The Journal of Nutrition. Another study, published in the March 2015 issue of the Journal of Nutrition, Health & Aging, suggests that adding walnuts may improve concentration, memory and brain processing speed. May encourages clients to enjoy nuts in homemade trail mix by combining 1/4 cup of nuts, 1/4 cup of whole-grain cereal and 2 tablespoons of dried fruit. Snacking on pistachios is a good choice, too.
Fish
Salmon is rich in omega-3 fatty acids, which help prevent cognitive decline, but it's far from the only fish high in these beneficial fats. Sardines, anchovies and lake trout are all great sources of omega-3 fatty acids, meaning you can eat fish once or twice a week without getting bored of eating the same thing. "Omega-3 fatty acids are anti-inflammatory, so they reduce inflammation in the body," says Marilyn Gordon, a registered dietitian with Nova Southeastern University in Florida. "They are good for cardiovascular health and have been shown to preserve brain function."
Avocados
Yes, avocados are high in fat -- but it's a good fat that helps our brains function, Gordon says. The monounsaturated fat in avocados helps prevent high blood pressure, which is a risk factor for Alzheimer's disease. They're also a good source of lutein, a carotenoid related to better cognition. One 2015 study even found that people who ate one avocado every day for six months improved in several cognitive functions compared to people who ate a daily serving of chickpeas or a potato. Avocados are high in calories, however, so watch how much you eat.
Rosemary seasoning
"There's rosemary, that's for remembrance" is how the herb is famously referenced in "Hamlet." But was Shakespeare right about rosemary or just taking poetic license? While rosemary's memory-boosting power has been purported for centuries, scientific evidence is somewhat slim. A small, randomized controlled study of 28 older adults in the January 2012 Journal of Medicinal Food found an association between adding a low dose of dried rosemary powder to tomato juice and improved memory speed. Consuming just enough rosemary -- not too much -- mattered. While the lowest dose (about one-quarter teaspoon) had a significant beneficial effect, the highest dose (about 1.2 teaspoons) had a significant impairing effect, researchers found. "The implicit message is more isn't necessarily better," Greger says. Rather than turning to high-dose rosemary supplements or tinctures, he says, you might see better results with the normal amounts you would use to season your food.
Coffee
Your morning cup might do more than just help get your day started, Kirkpatrick says. "Coffee is high in antioxidants, which surprises people," she says. "Studies have shown that regular coffee drinkers have a decreased risk of dementia." Just don't pile on the calories by adding loads of cream and sugar.
Greek yogurt
Instead of reaching for that pint of ice cream when stress strikes, try Greek yogurt topped with fresh fruit and a handful of granola or another cereal made with whole grains, May suggests. The vitamins and minerals in Greek yogurt can help relieve stress and give your body and brain energy. What's more, research suggests probiotics (like those found in yogurts with live and active cultures) can help prevent cognitive decline and age-related memory loss, Kirkpatrick points out.
Eggs
Stop ordering egg whites and embrace the bright, round yolks, May says. Egg yolks are rich in several minerals and vitamins, such as vitamins A, D, E and K. "When you eat eggs, your brain uses these vitamins to support memory and increase communication among brain cells," she says. Try them hard-boiled as a portable snack along with sliced veggies and hummus, or in an omelet made with spinach, tomatoes and onion, May recommends.
Whole grains
Say hello to oatmeal, barley and quinoa -- all great complex carbohydrates that help fuel the brain, May says. "Oats contain soluble fiber, which removes cholesterol from the body and prevents plaque from forming in the arteries," she says. "Clear arteries help ensure blood flows well and may help reduce the risk of developing stroke and dementia." Whole grains are also a staple in the Mediterranean diet -- an eating style shown to improve cognition when compared with a low-fat diet.
MIND diet
The MIND diet is an entire eating plan created to help preserve brain function. Incorporating foods such as berries, green leafy veggies, whole grains, nuts, beans and a weekly serving of fish, following the MIND diet has been linked to a lower risk of mild cognitive impairment and Alzheimer's disease in early studies. Beyond its potential brain benefits, a panel of nutrition experts ranked the MIND diet among the top five U.S. News Best Diets Overall and Best Diets for Healthy Eating.
Best foods for brain health
Eating these foods could improve your brain health:
-- Blueberries
-- Kale
-- Citrus fruits
-- Nuts
-- Fish
-- Avocados
-- Rosemary seasoning
-- Coffee
-- Greek yogurt
-- Eggs
-- Whole grains
Amir Khan is a Health + Wellness reporter at U.S. News. You can follow him on Twitter, connect with him on LinkedIn or email him at akhan@usnews.com.
