These Brain-Healthy Foods Help Protect Your Memory and Cognition (2024)

Dr. Bredesen recommends reaching for foods high in folate, such as leafy greens, broccoli, and Brussels sprouts, because they help reduce hom*ocysteine levels, an amino acid that has been linked to brain atrophy and an increased risk of Alzheimer’s disease.

One serving: 1 cup cooked or 2 cups raw

Aim for: 6 servings per week

Try it: Parmesan Kale Salad

“Coffee and green tea both contain caffeine, which has been shown to improve cognitive function by helping to solidify memories,” says Nicole M. Avena, Ph.D., assistant professor of neuroscience at Mount Sinai School of Medicine. “Tea and coffee can also help with short-term memory boosts.” Just avoid adding lots of sugar to your brew.

One serving: 8-ounce cup of coffee

Aim for: Current U.S. Dietary Guidelines state that up 400 mg of caffeine per day is safe, the amount you’d find in about two grande Americanos at Starbucks.

Try it: Lightened-Up Mocha Latte

Poultry, like chicken or turkey, pack in lean protein, choline, and iron, all of which support cognitive function, research shows. The American Hearst Association suggests opting for lean meat low in saturated fats, like poultry, over red or processed meats to keep your cholesterol at a heart-healthy level.

One serving: 3 ounces

Aim for: 2 servings per week

Try it: Spice-Roasted Chicken With Caramelized Carrots and Shallots

“Citrus and citrus juice is full of flavanone (plant-based compounds with antioxidant properties), which research shows can improve blood flow to the brain, which in turn improves cognitive function,” says Avena. In fact, one study found that elderly people who eat citrus almost every day are 23% less likely to develop dementia.

One serving: 1 cup

Aim for: At least one serving per day

Try it: Red Citrus Salad

Research shows omega-3 fatty acids may lower your risk of Alzheimer’s disease, thanks to their anti-inflammatory properties. Fatty fish, like salmon or canned light tuna, are rich in two of the three types of omega-three fatty acids (DHA and EPA). You can get the third type (ALA) from flaxseeds and other plant-based foods, says Avena.

One serving: 3 to 4 ounces

Aim for: At least 2 per week

Try it: Seared Salmon with Spiced Sweet Potatoes

Dr. Bredesen suggests trying to avoid simple carbs, like white rice or pasta. When eaten in excess, they can increase your risk of metabolic syndrome—a cluster of conditions that can lead to chronic health problems like heart disease and diabetes. This, in turn, ups your risk of cognitive issues and brain abnormalities, research shows. Instead, turn to whole grains such as, which are packed with filling, disease-fighting fiber. Smart options include things like brown rice, farro, oatmeal, quinoa, and barley.

One serving: ½ cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal

Aim for: At least 3 servings per day

Try it: Wild Rice-Stuffed Acorn Squash

“Eggs are high in choline, an essential nutrient that has been shown to reduce inflammation and bolster brain function by enabling optimum communication between brain cells,” says Avena. Just be sure to eat the yolks!

One serving: 1 large egg

Aim for: 1 egg per day

Try it: Chopped Egg Salad Toast

Beans are packed with fiber, about 8 grams per 1/2 cup depending on the variety, making them a staple in the Mediterranean diet. One 2017 study suggests loading up on legumes “could improve insulin sensitivity, which could, in turn, influence cognitive function,” the authors write.

One serving: ½ cup cooked

Aim for: At least 3 servings per week

Try it: Kale Stem Greens and Beans

Nuts are high in polyphenols, which have been shown to reduce a person’s risk of developing dementia. Walnuts are a particularly smart pick. “They contain ALA omega-3 fatty acids, which are especially good for brain function,” says Avena.

One serving: A small handful (1.5 ounces) of nuts or 2 tablespoons of nut butter

Aim for: 5 per week

Try it: Blueberry-and-Mixed Nut Parfait

Dr. Bredesen says a low-carb diet that’s high in good fats like polyunsaturates and monounsaturates, including the ketogenic diet, can help support brain health. Olive oil is rich in monounsaturated fatty acids, which can help protect the brain through their anti-inflammatory and antioxidant properties.

One serving: 1 tablespoon

Aim for: Use it in place of other oils and butter, and splurge on the extra-virgin variety.

Try it: Carrot-Top Pesto

Research shows that the various plant compounds in berries—such as anthocyanins, caffeic acid, catechins, and quercetin—may help improve signaling pathways in the brain linked to inflammation, cell survival, neuronal communication, and neuroplasticity (the ability of the brain to adapt to changes). Plus, they taste great and make for a great sweet treat.

One serving: ½ cup berries

Aim for: At least 2 servings per week

Try it: Berry, Chia, and Mint Smoothie

“Dark chocolate is full of antioxidants, flavonoids, and has a bit of caffeine as well,” says Avena. “Just like berries, the antioxidants in dark chocolate can fight inflammation and improve cell signaling in the brain.” Aim for chocolate that contains at least 70% cocoa or higher to get the most out of the snack.

One serving: 1 ounce

Servings to aim for: Enjoy as an occasional treat

Try it: The Absolute Best Dark Chocolate Bars

“Raisins contain boron, which is essential for the proper functioning of the brain,” says Avena. “It helps to improve concentration, enhances hand and eye coordination, and sharpens memory.”

One serving: 1.5 ounces

Aim for: Enjoy in moderation

Try it: Cherry Chocolate Granola Bars