As we age, our brains—much like the rest of our bodies—need a little extra care. Cognitive decline can begin after 40, but the right nutrients can make a real difference in keeping our minds sharp. While puzzles, learning new skills, and regular exercise all play important roles in brain health, what you put on your plate is equally essential.
Certain foods are packed with compounds that support healthy blood flow to the brain, protect neurons from oxidative stress, and even encourage the growth of new brain cells. Luckily, many of these brain-boosting options are as delicious as they are healthy. We spoke to health experts to uncover a few of the best options. Find their top picks below.
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1. Almonds
Last but not least, almonds are packed with vitamin E, a potent antioxidant that combats oxidative stress in the brain, a key contributor to cognitive decline. Nutritionist Naheed Ali, MD, PhD, highlights, "The high vitamin E content also enhances the plasticity and regeneration of brain neurons, forming fresh neural connections for sharper recall and quicker information processing speeds." Moreover, almonds provide a steady source of protein and fiber, offering sustained energy levels ideal for maintaining focus without the dreaded blood sugar spikes. Try eating them by the handful or adding them to a bowl of protein-packed Greek yogurt.
2. Dark Chocolate
In addition to powerful antioxidants, the cocoa in dark chocolate contains high amounts of magnesium, which is great for both your body and your brain. Trista Best, dietitian for Balance One Supplements, notes that this nutrient "is vital to life as it is contained in every cell of the body and important for carrying out many bodily functions." Increasing your magnesium intake can help boost your mood and brain health and even "acts as a vasodilator to dilate the vessels which increases blood flow to the brain."
While magnesium is present in all chocolate, dark chocolate in particular packs in a lot of the stuff thanks to its high cocoa content. "Dark chocolate, in particular, is highest in cocoa, with the most being 90% cocoa, opposed to milk chocolate, which is typically only 10% cacao," Best points out.
3. Kale Chips
Kale is rich in antioxidants, such as vitamin C and beta-carotene. These help combat oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases like dementia. Kale is also a great source of vitamin K, which plays a role in brain function by supporting the production of certain proteins involved in memory and cognitive processes.
4. SMASH fish
SMASH (sardines, mackerels, anchovies, salmon, herring) are low in mercury because “they’re small and mercury accumulates [mostly] in larger fish such as tuna and swordfish,” he says.
He also noted a study that revealed those who take a fish oil supplement or a B complex vitamin have a “30% reduced risk of Alzheimer’s disease.”
5. Walnuts
“Walnuts are filled with tons of fiber and nutrients that are really good for your brain,” Neuroscientist and popular TikTok personality Dr. Robert says. Besides being delicious, he notes that they’re high in magnesium, will keep you feeling full, and are a great replacement for carb-loaded snacks such as chips or crackers.
6. Blueberries
Blueberries are probably one of the most powerful foods for your cognitive health. These small hydrating berries contain polyphenols, which Love says "are the plant nutrients that are really good for your gut bacteria; what's good for your gut is good for your brain."
He also notes that some research indicates that blueberries can even aid in "improving your memory."
7. Macadamia nuts
We know nuts like walnuts and almonds can greatly benefit the brain, but macadamia nuts are also a surprising one that can help boost gut health and brain power (think gut-brain axis!).
Rich in healthy fats, Love says, "These are really good for both your gut with the fiber and your brain."
8. Mushroom chips
It's time to ditch the greasy, sodium-loaded chips you normally grab at the grocery store. Love says mushroom chips, although unexpected, "are so gosh-darn good." He purchases shiitake mushroom chips as a brain-healthy snack because, according to research, eating mushrooms three times a week or more "significantly reduces the risk of Alzheimer's."
He also notes mushrooms's high fiber content, which can help keep you feeling full for longer. Although not as powerful as berries or omega-3-rich foods when it comes to your brain, they're still "so much better than regular potato chips."
9. Carrots
Need a little extra crunch in your life? Ditch potato chips and crackers, and replace them with crisp, refreshing, crunchy carrots. Registered dietitian Alaine Mills with MUSC Health says that carrots are another food that's "high in antioxidants and phytonutrients" and have more beneficial nutrients for your brain than you may think. Everyone tends to talk about how good they can be for your eyes, but there's a lot more to them.
In her video, Mills picks up a bunch of multi-colored carrots, which are even better to eat, as they have "lots of different types of antioxidants." You can use a vegetable peeler to make a trendy shaved carrot salad, chop them up and add them to a soup, snack on them raw and dip them in hummus, and more. Once you get used to eating carrots over chips or something processed as a crunchy snack, your brain will thank you.
10. Eggs
While they may be a little pricey these days, if you're looking to get in some extra protein and also fill your diet with some more brain-boosting foods, you may want to ensure you always have a carton of eggs in your fridge.
"Eggs are a great source of choline, which is another brain-boosting ingredient," says Mills.
Choline can help your brain regulate mood, memory, muscle control, and more, so getting it via natural sources like eggs is a super smart idea. You can make egg omelettes every day for breakfast, bring hard-boiled eggs on the go with you as a snack, and, in general, add more eggs to specific recipes every day.
11. Cashews
One more nut to add to the list! When a quick mental pick-me-up is needed, cashews are the go-to choice. Ali points out, "Packed with zinc, magnesium, and copper, these curved kidneys help synthesize dopamine - a neurotransmitter governing motivation, productivity, and attentiveness." Adequate zinc is also vital for preserving the sense of smell, intricately linked to memory formation.
Tasty!
