A Nutritionist’s Favorite Brain-Healthy Foods
Brain HealthEveryday Health Special Report: Blueprint for Brain Health

What a Registered Dietitian-Nutritionist Eats to Support Brain Health

A nutrition pro shares her go-to foods for improving focus and sharpening memory, along with research that suggests why her smart choices can help keep dementia at bay.
What a Registered Dietitian-Nutritionist Eats to Support Brain Health
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Published on July 24, 2024
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In my work as a registered dietitian-nutritionist, patients commonly ask about the best foods to eat to help manage diabetes, prevent heart disease, and support weight loss. It seems that brain health isn’t — excuse the pun — front of mind for most people when making eating choices. But it should be.

My grandmother suffered from the brain disease dementia, and I know firsthand how devastating it can be. I take comfort knowing that my risk for dementia is at least in part in my control. After all, research suggests the vast majority of dementia cases are not hereditary, so making an effort to adopt healthy lifestyle and diet choices for brain health is worthwhile.

One approach worth exploring is the MIND diet, which may lower the risk for Alzheimer’s disease. But if you want to start simple, look no further than this list of healthy foods that I eat regularly to support my brain health.

Fatty Fish Such as Salmon

One of my favorite foods for brain health is fatty fish like salmon. Not only is salmon delicious, but the laundry list of health benefits of eating this fatty fish is impressive! Rich in omega-3 fatty acids, which are essential for proper brain development and function, anti-inflammatory fatty fish is at the top of my list when it comes to protecting against cognitive decline. There is a direct correlation between omega-3 intake and neuronal plasticity, meaning that the more fatty fish people ate, the better their brains functioned.

 As the American Heart Association recommends, I aim to include fatty fish in my diet at least twice per week for brain and heart health.

Nuts Including Walnuts

All nuts, but especially walnuts, are excellent for brain health. Walnuts contain ALA, a type of omega-3 fatty acid that aids in brain function.

 ALA has also been shown to improve cognitive performance and prevent age-related cognitive decline. Even 1 to 2 ounces per day can improve brain health.

I put walnuts on my salads, on top of oats, or as a simple snack between meals to keep myself feeling full and my brain working at its best.

Berries

Mmmm, berries! These darkly hued beauties are a pleasure to eat on top of yogurt or mixed into oatmeal. You might also snack on them solo. Their rich color suggests they’re packed with health-boosting compounds called phytonutrients along with antioxidants, including vitamin C. This makes them beneficial for any healthy diet, especially one for brain health. Because each type of berry packs its own unique nutritional benefits, regularly consuming a variety of berries is best. Eating berries could improve processing speed, memory, and overall cognitive performance. These benefits are likely the result of the phytonutrients and antioxidants packed into each berry, resulting in decreased inflammation and oxidative damage in the body and the brain.

Leafy Greens Like Spinach and Kale

This might seem like a no-brainer (sorry, it was too easy!), but leafy greens are considered a top nutrient-dense brain food. Harvard Health Publishing names it among their top recommendations for improved cognition as well.

 That’s because leafy greens are chockfull of nutrients with proven brain benefits such as folate, beta carotene, and lutein. I personally love spinach and kale because they’re so versatile, making for the perfect salad base or smoothie ingredient.

Avocado

Avocados are the king of creamy goodness and healthy fats. The abundance of avocado recipes available proves how versatile these green guys can be. You can prepare them simply or fancily, including mashed on toast; as a base for mouthwatering guacamole; or served my family’s favorite way, simply sliced avo with lemon juice and a sprinkle of salt.

 In a past study, people who reported eating avocado (consuming it on at least 1 of the 2 24-hour food records that researchers collected) had higher cognition scores than those who didn’t enjoy this creamy fruit.

 Avocados are packed with folate and heart-healthy monounsaturated fats that offer anti-inflammatory benefits, which can improve brain health, too!

Water-Rich Foods

Water is essential for proper brain function. For example, one study found a direct link between dehydration and decreased brain function.

 Of course, you can get this by drinking a glass of water, but you can also boost your water intake by eating hydrating foods. My favorite water-rich foods include watermelon, cucumbers, tomatoes, and again, those noggin-friendly berries.

The Takeaway

To keep your mind sharp, no diet or food is a silver bullet as genetics can affect dementia risk. But incorporating fish and whole-plant based foods high in nutrition and water can help support brain health. You can start building a brain-healthy diet by loading your grocery cart with fresh produce, fatty fish, and nuts and seeds.

Important: The views and opinions expressed in this article are those of the author and not Everyday Health.

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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

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Kelly Kennedy, RDN, LDN

Author

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal...

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Resources
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