With that in mind, here are some of the best foods you can easily incorporate into your diet:
Fatty fish
Hormati says that fatty fish like salmon, cod, and tuna provide omega-3 fatty acids, which studies show are known for their anti-inflammatory properties to support brain function. If you don’t like fish, she says you can consider taking an omega-3 supplement or find omega-3s from other food sources, such as flaxseeds and avocados.
Leafy Greens
Hormati says to look to leafy green vegetables such as spinach, kale, arugula, and collard greens to add to your diet as they provide nutrients like vitamin K, beta-carotene, and folate, which have been shown to slow cognitive decline.
Berries
Shapiro likes berries for brain health as they are high in flavonoids, the phytochemicals that create the colors you see in fruits, and are rich in antioxidants to protect against oxidative stress.
Walnuts
Another food rich in omega-3s, walnuts are another great brain food option. According to Hormati, they help reduce inflammation. Shapiro adds you can also find antioxidants in walnuts, and the nut is known to support learning and memory.
But you really can’t go wrong with any nut. “Nuts in general are great sources of protein and healthy fat,” says Hormati.
Dark Chocolate
Shapiro likes dark chocolate for the brain because it contains flavonoids that help improve blood flow and support your mood. Hormati adds that it is also rich in antioxidants.
Olive Oil
Olive oil comes with loads of benefits and can be used in so many different ways. It has anti-inflammatory benefits thanks to its antioxidants, such as vitamin E and polyphenols, and Shapiro adds that it is a healthy fat.
Beans and Legumes
Shapiro says that beans and legumes are slow-burning carbs, which can help you stay full longer and boost your metabolism. They also have protein and can support brain energy and stable blood sugar levels.
When in doubt, Dr. Mason likes to quote this famous line from author Michael Pollan, “Eat food. Not too much. Mostly plants.”
“I often say that to people,” Dr. Mason says. “You want to have a diet that’s rich in plants, whole grains, fruits, vegetables, and plant-based oils. When you’re eating meat, stick to lean meats, less red meat, and mostly fish or poultry. There’s really no separate brain diet; the same dietary pattern that protects your entire body protects your brain.”
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As Hormati explains it, brain food is a term that describes food that supports and maintains the brain’s structure and function (as well benefit your heart health and overall well-being). Shapiro adds that you’ll most likely find that these foods include healthy fats, antioxidants, vitamins, minerals, and phytonutrients to help with things such as memory, focus, mood, and your long-term cognitive health.
How does food affect your brain?
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Dr. Mason explains that the brain is metabolically active and generally needs glucose for energy. When we are well-fed and full, we generally think and feel better, and have more energy. When we’re not well-fed, our brains aren’t getting enough energy to function at their best.
“What you eat isn’t just fuel,” adds Shapiro. “It truly influences how your brain functions, ages, and feels.”
Are there any foods that negatively impact brain health?
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Foods that are really high in sugar, pro-inflammatory, and ultra-processed are best to stay away from in general, but especially if you’re looking to take care of your brain. Dr. Mason explains that diets that contain these foods can cause inflammation and negatively impact our cardiovascular health, which are tied to how our brain functions.
Other foods to take note of are red meat, eggs, and dairy. He points to studies that these foods can produce changes in the gut that may not be great for people with certain conditions, but there needs to be more research done. Instead of avoiding or completely cutting out if you don’t have to, he says it’s best to limit these foods when you can.
How often should you eat these foods to improve brain health?
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All experts agree that there is no quick fix to boosting brain health; it is something that is built (and maintained) over time and having these foods help with your health overall.“You don’t need to eat a ‘perfect’ meal every time to improve your brain health, it’s better to work on adding these foods throughout the week,” says Hormati.
“Trust me this is not a fad diet or program,” adds Shapiro.
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