When it comes to protecting brain health as you age, your daily diet may play an important role. While no single food can prevent dementia, filling your plate with nutrient-rich ingredients may help support healthy brain function and overall cardiovascular health.
Neurologists and other health experts recommend prioritizing foods packed with antioxidants, vitamins, healthy fats and anti-inflammatory compounds. From a familiar salad staple to a naturally sweet snack, these four everyday foods may be worth adding to your routine if you’re looking to support your brain health and reduce your risk of cognitive decline.
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1. Tomatoes
When it's time to make a hearty sandwich or refreshing salad, make sure you're reaching for tomatoes. "They're rich in lycopene, a powerful antioxidant that crosses the blood-brain barrier and may protect against dementia," Dr. Deena Kuruvilla, MD, neurologist and brain health expert, says. "Cooked tomatoes boost lycopene absorption—try tomato sauce, stews, or roasted cherry tomatoes." Sounds delicious!
2. Leafy Greens
Unless you're someone who truly loves eating vegetables, there are a lot of people who are in agreement that they'd rather eat other things besides vegetables, especially green ones. Still, leafy greens like spinach, lettuce, and kale are super important for all bodily functions and can do wonders for the brain.
"Vegetables like spinach, kale, and broccoli are loaded with nutrients such as vitamin K, lutein, and folate, which are known to support brain health," says licensed general practitioner Dr. Anas Alubaidi. "Vitamin K, in particular, is associated with better cognitive function and memory retention. Regular consumption of leafy greens has been linked to slower cognitive decline as you age."
3. Fatty Fish
Fish is a great source of protein in general, known for being a lighter option than others like red meat. However, if you really want to focus on your brain health, experts suggest reaching for fatty fish like salmon, sardines, and mackerel, whose omega-3s pack an extra punch.
"Fatty fish like salmon and sardines are full of omega-3 fatty acids, which are crucial for brain health," explains Dr. Alubaidi. "Omega-3s help build brain cells and can reduce inflammation, which is linked to cognitive decline. Studies suggest that regularly eating fish high in omega-3s can improve memory and help slow down age-related mental decline."
4. Medjool Dates
If you're looking for a new fruit to snack on this year, and also want to up your brain health game, then you should consider grabbing some medjool dates. You can eat them on their own, blend them into smoothies, or stuff them with sweet and savory items, from a small pat of butter and salt to some dark chocolate and natural peanut butter.
"Medjool Dates are rich in antioxidants and certain phenolic compounds that protect against oxidative stress and inflammation, both of which have been linked to age-related cognitive decline and neurodegenerative disease," notes registered dietitian Amy Davis, RD.
