Brain health is about more than daily crosswords and a good night’s sleep; maintaining a nourishing diet is key when it comes to delaying cognitive decline and preventing age-related diseases. Luckily, while there are many harmful foods to avoid, there are also so many delicious options to add to your meals and give your brain a boost.
To highlight some of the best options, we checked in with Dr. Deena Kuruvilla MD, Neurologist and Brain Health Expert. “A brain-healthy diet isn’t built in a day, but small daily choices add up,” she says. Read on for her 11 recommendations of foods that “nourish neurons, combat inflammation, and help maintain brain volume and function as we age.”
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1. Blueberries
Berries are packed with benefits for your whole body. And blueberries, in particular, are a powerhouse when it comes to brain health, according to Dr. Kuruvilla. "Rich in anthocyanins, blueberries reduce oxidative stress and inflammation—two key drivers of cognitive decline. They’ve even been shown in studies to improve memory in older adults," she says. Enjoying these benefits is as easy as adding blueberries to oatmeal, yogurt, or smoothies—or simply eating them by the handful.
2. Dark Chocolate
A sweet treat that can benefit your brain? Yes, please! Filling up on milk chocolate may come with consequences—but in moderation, dark chocolate has a lot to offer. Dr. Kuruvilla says it's "packed with flavonoids that increase cerebral blood flow and may support learning and memory." And as a bonus, it boosts mood, thanks to serotonin precursors. "Pair a square or two with berries, or melt into a drizzle over bananas or toast," she recommends. You don't have to tell us twice!
3. Fatty Fish (Salmon, Mackerel, Sardines)
Good news for seafood lovers! Fatty fish like salmon, mackerel, and sardines is among the best foods for your health. "Fatty fish is high in DHA, an omega-3 fatty acid critical for brain cell structure and synaptic plasticity," Dr. Kuruvilla explains. "Regular intake is linked to slower brain aging." She suggests grilling salmon with lemon and herbs or mixing canned sardines with avocado on toast. Yum!
4. Cruciferous Vegetables (Broccoli, Kale, Brussels Sprouts)
Eat those veggies! Cruciferous vegetables like broccoli, kale, and Brussels sprouts can be powerful allies in anti-aging brain health. Dr. Kuruvilla says they "contain sulforaphane, which supports detoxification and reduces inflammation." They're also "rich in fiber, folate, and vitamin K—nutrients key for cognitive resilience." Try roasting broccoli or Brussels sprouts with olive oil, or blending kale into smoothies if you're not a fan of the taste.
5. Nuts (Walnuts especially)
Nuts are great for your noggin! These nutrient-packed goodies are small but mighty, making them one of the healthiest snacks around. Dr. Kuruvilla recommends walnuts in particular, because they're "uniquely high in alpha-linolenic acid (ALA), a plant-based omega-3." According to her, "regular nut intake has been associated with better cognitive scores in aging adults." So sprinkle them into your salads, stir them into your oatmeal, or snack on a handful!
6. 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. Kuruvilla says. "Cooked tomatoes boost lycopene absorption—try tomato sauce, stews, or roasted cherry tomatoes." Sounds delicious!
7. Whole Grains (Quinoa, Oats, Brown Rice)
Processed carbs are among the worst foods for your health, but whole grains like quinoa, oats, and brown rice can help give your brain a boost. "They provide steady glucose, the brain’s main energy source, and are rich in B-vitamins and fiber, which support healthy blood flow and neurotransmitter balance," says Dr. Kuruvilla. "Swap refined carbs for whole grains at meals. Overnight oats are an easy start." So simple!
8. Eggs
Eggs are a fantastic lean protein that your whole body will love—including your brain. Dr. Kuruvilla calls them "A key source of choline, essential for the neurotransmitter acetylcholine, which plays a central role in memory and learning." There are so many ways to enjoy this tasty food. "Scramble with spinach, boil for snacks, or top toast with a poached egg," she suggests. Find what works best for you!
9. Turmeric
When it comes to anti-inflammatory spices, turmeric is definitely at the top of the list. This earthy, bright spice has so many benefits. As Dr. Kuruvilla explains, it "contains curcumin, a compound with anti-inflammatory and antioxidant benefits shown in some studies to enhance mood and memory." Luckily, it works well in so many recipes, from curries and soups to golden milk.
10. Extra Virgin Olive Oil
Go ahead, drizzle that olive oil—it's great for your brain. "The Mediterranean diet—rich in olive oil—has been linked to better cognitive function and lower risk of Alzheimer’s," notes Dr. Kuruvilla. "Olive oil reduces neuroinflammation and oxidative damage. Use as your default cooking oil or drizzle on veggies, hummus, or salads." Plus, it's great for your skin, too!
11. Red Grapes
Blueberries aren't the only brain-healthy fruit! If you're craving something crunchy and sweet, red grapes are a great option. Dr. Kuruvilla tells us that they "contain resveratrol, a polyphenol that may protect brain cells and slow age-related decline." Reach for this tasty snack when cravings roll around. Your brain will thank you!
