11 foods experts say can boost your brain health and help ward off dementia

Most people know what foods to avoid for a healthy heart. Yet do you often think about the food you eat and how it affects your brain?

It has been scientifically proven that diet can affect brain health. “The brain represents about 2% of our body weight, but it consumes about 20% of all our calories,” said Dr. Robert Melilloneurologist, physician, autism specialist and founder of the Melillo Center in Long Island, New York. “The brain uses more calories than any other organ in our body; what we eat can have a profound effect on the brain.”

Diet and nutrition are essential to keeping the brain healthy. “Proper nutrition is the foundation upon which our mental sharpness and vitality rest,” said Dr. Brett Osborneboard certified neurosurgeon and chief of neurosurgery at St. Mary’s Medical Center in Jupiter, Florida. “Just as we take care of our bodies through exercise and a healthy diet, nurturing our brains with the right foods is essential for a vibrant and youthful mind.”

Although scientists do not yet know what causes Alzheimer’s disease, a type of dementia, many believe that diet and environmental factors play a role. One study in the journal Neurologypublished in November 2022, showed that increased consumption of foods high in flavonoids was shown to reduce the risk of developing dementia.

“The two main factors that drive Alzheimer’s are reduced energy – blood flow, oxygen saturation, mitochondrial function and ketones – and increased inflammation caused by various pathogens, toxins and metabolic disorders,” explained Dr. Dale Bredesenneuroscientist and specialist in neurodegenerative diseases. “Diet and environmental factors affect both energy and inflammation, through multiple mechanisms, and therefore play a key role in both Alzheimer’s and the treatment of cognitive decline.”

According to dr. Philip Gold, cheff of neuroendocrine research and sprincipal investigator at the National Institute of Mental Health, “The key positive environmental influences include physical activity, which is extremely important, educational attainment and cognitive ‘exercise’ throughout life.” Getting enough sleep is also key. “Adequate sleep is also important because, in part, sleep is where the brain repairs itself,” he said.

Regularly eating foods that are not good for you can have negative consequences for both your body and your brain. “An unhealthy diet can negatively affect the gut microbiota, lead to inflammation and potentially affect the brain,” Osborn said. “Obese people – most of whom have an unhealthy gut microbiome – are at a marked risk of developing Alzheimer’s dementia,” he added.

So which foods are most beneficial for brain health? The experts break it down below.

Do you love eating guacamole, mashing avocado on toast or slicing it into a salad or rice bowl? Avocados have healthy monounsaturated fats, and according to Bredesen, “these help reduce vascular disease and provide excellent energy for the brain, without the problems associated with simple carbohydrates or saturated fats.”

Whether you like broccoli steamed with melted cheese on top, in stir-fries, or as a vegetable you sneak into your smoothie, you might want to find more ways to enjoy this crunchy vegetable.

“Broccoli is a cruciferous vegetable that contains compounds like sulforaphane, which have been linked to reduced inflammation and improved brain health,” Osborn said. A 2019 study published in the journal Brain Circulation shows that sulforaphane is an important antioxidant and has anti-inflammatory properties that show potential to protect the nervous system and reduce the burden of widespread disease on the body.

If you want to add blueberries to your morning bowl of yogurt, your brain will thank you. “Blueberries contain flavonoids, which are neuroprotective and have been shown to increase neuroplasticity and blood flow to the brain,” said Lynn A. SchaeferPh.D, Board Certified Clinical Neuropsychologist on Long Island. A randomized, double-blind, placebo-controlled trial published in Nutritional Neuroscience in 2022, older adults who consumed wild blueberries showed increased processing speed, suggesting that blueberries may slow cognitive decline.

And these little berries are full of antioxidants, including anthocyanins. Osborn says that anthocyanins can “help protect the brain from oxidative stress and inflammation.” He eats blueberries daily, either in a smoothie or on top of a salad.

Eggs are known to be a good protein option, especially for those who are vegetarian or follow a plant-based diet. And there’s another reason to celebrate eggs: the yolk contains choline. Choline is an essential nutrient and important for producing acetylcholine.

“Acetylcholine is a neurotransmitter that is very important for the parasympathetic nervous system and important for memory,” Melillo explained. Choline can be found in different foods, but the highest concentration is found in egg yolks. According to Gold, “It is important for normal cognition, acetylcholine neurotransmitters are markedly reduced in Alzheimer’s disease.”

Salmon, sardines and mackerel are examples of fatty fish that contain omega-3 fatty acids. “These essential fats are important for maintaining brain health and have been linked to improved memory, mood regulation and a reduced risk of cognitive decline,” Osborn said. Omega-3 fatty acids are also important for making new neurons and protecting brain cells from damage, according to Gold.

Doctors and nutritionists encourage patients to eat more leafy greens because they are packed with nutrients. “Leafy greens like spinach and kale are packed with vitamins, minerals and antioxidants,” Osborn said. “They promote healthy brain function by reducing inflammation and improving cognitive performance.” Magnesium is an important mineral in leafy greens – Melillo says it helps relax the body, lower blood pressure and the effects of stress.

Tuna is a low-fat fish and contains the amino acid tyrosine, which is an important factor in the production of neurotransmitters in the brain. “Tyrosine is used to make dopamine and norepinephrine, two of the brain’s main neurotransmitters,” Melillo explained. “Dopamine is more of a neurotransmitter in the left brain and norepinephrine is more of a neurotransmitter in the right brain. Tuna also contains high concentrations of creatine. “Creatine facilitates the entry of water into brain and muscle cells to prevent them from becoming dehydrated,” Gold said.

Spices add a lot of flavor and as a bonus can have important compounds that your body needs. Turmeric is a common ingredient that is grated or chopped fresh, or used as a powder in curries. “Turmeric, which contains curcumin, is remarkable in that it has anti-inflammatory effects and also binds to both amyloid and tau associated with Alzheimer’s disease, so it has multiple mechanisms to support brain health,” Bredesen said.

A study published in the journal Molecules in February 2023 demonstrated that curcumin is antimicrobial and neuroprotective in various neurodegenerative diseases, including Alzheimer’s disease.

Another spice used both fresh and powdered is ginger. “Ginger is a powerful anti-inflammatory agent that has been shown to increase cognitive function,” Osborn said. “The antioxidant effect is also believed to protect neurons against oxidative stress, which is the basis of neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease.

Ginkgo biloba is known to increase memory and cognitive function. “It is believed to improve blood flow to the brain and protect brain cells from oxidative damage,” Dr. Osborn. “Some studies support its potential benefit in age-related cognitive decline.”

Fermented foods, such as kimchi, kefir, kombucha, sauerkraut, and yogurt can also be beneficial for the brain. “Studies have shown that the brain and gut communicate through the nervous system as well as through the immune system,” Schaefer said. “Therefore, changing gut bacteria with probiotics and prebiotics, and not overdoing antibiotics, may play a role in improving brain function.”

According to Osborn, “Food that cultivates a healthy microbiota will likely serve as a ‘medicine’ to remedy or slow the onset of all age-related diseases, including those that affect the brain.”