More than the number on the scale or how well your jeans fit, your body is influenced by the food you eat. What you put on your plate can support everything from your memory to your bone density. According to Dale E. Bredesen, M.D., a neurologist and the author of The End of Alzheimer’s Program, the foods you eat have a significant impact on brain health. Other health benefits are frequently present in the brain-healthiest foods.
In particular, two diets are supported by science to improve brain health and lower your risk of dementia: the DASH diet and the Mediterranean diet. While avoiding red meat, processed foods, refined grains and oils, high-sugar foods, and seafood, the Mediterranean diet emphasizes eating plenty of fruits, vegetables, seafood, olive oil, nuts, seeds, beans, legumes, and whole grains. Red wine, eggs, poultry, and dairy products can all be enjoyed in moderation. Numerous health benefits, including support for brain function, weight management, and improved heart health, have been discovered through research on the diet.
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is comparable to the Mediterranean diet but has slightly different serving recommendations, such as limiting sodium intake to 1,500 milligrams and allowing for more lean meats. The DASH diet, which was designed to assist in non-medicinal blood pressure reduction, offers many of the same advantages as the Mediterranean diet.
However, a single diet has combined the best of each, especially in terms of brain health: the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. According to a 2015 study that was published in the journal Alzheimer’s & Dementia, the MIND diet can reduce cognitive age by seven and a half years. For an average of four and a half years, the study followed 900 men and women between the ages of 58 and 98, evaluating their diets with in-depth food questionnaires and conducting annual cognitive function tests. Participants’ risk of developing Alzheimer’s disease and dementia was reduced by 53% and 35%, respectively, in those who adhered to the MIND diet fairly well and restricted their intake of less nutritious foods like red meat, processed sweets, and fried foods.
Dr. Bredesen advises increasing your intake of the nutrient-dense, MIND diet-approved foods below while reducing your intake of processed foods, red meat, and added sugar to keep your brain sharp for years to come.
1. Coffee or Tea
“Both coffee and green tea include caffeine, which has been found to increase cognitive performance by aiding in memory consolidation,” explains Nicole M. Avena, Ph.D., assistant professor of neuroscience at Mount Sinai School of Medicine. “Tea and coffee can also aid in short-term memory enhancement.” Simply avoid using a lot of sugar in your brew.
8-ounce cup of coffee is one serving.
Aim for: According to the current US Dietary Guidelines, up to 400 mg of caffeine per day is safe, which is around the amount found in two grande Americanos at Starbucks.
2. Green leafy vegetables
Dr. Bredesen suggests eating folate-rich foods like leafy greens, broccoli, and Brussels sprouts because they help lower homocysteine levels, an amino acid associated to brain shrinkage and an increased risk of Alzheimer’s disease.
1 cup cooked or 2 cups raw per serving
6 servings each week is the goal.
3. Citrus
“Citrus and citrus juice are high in flavanones (plant-based substances with antioxidant characteristics), which have been shown in studies to boost blood flow to the brain, which in turn improves cognitive performance,” explains Avena. According to one research, older persons who consume citrus practically every day are 23% less likely to acquire dementia.
1 cup is one serving.
At least one serving each day is recommended.
4. Poultry
Poultry, such as chicken or turkey, contains lean protein, choline, and iron, all of which improve cognitive function, according to study. To maintain your cholesterol at a heart-healthy level, the American Heart Association recommends choosing lean foods low in saturated fats, such as chicken, over red or processed meats.
3 oz. per serving
2 servings each week is a good goal.
5. Eggs
“Eggs are abundant in choline, an essential ingredient that has been found to lower inflammation and improve brain function by allowing optimal communication between brain cells,” Avena explains. Just be sure you consume the yolks!
1 big egg per serving
Aim for one egg every day.
6. Whole grains
Dr. Bredesen advises avoiding simple carbohydrates such as white rice or spaghetti. When consumed in excess, they can raise your risk of metabolic syndrome, a group of disorders that can lead to chronic health issues such as heart disease and diabetes. According to study, this increases your chance of cognitive difficulties and brain abnormalities. Instead, choose for whole grains, which are high in filling and disease-fighting fiber.
12 cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal per serving; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal
At least three servings per day
7. Fatty fish
Because of their anti-inflammatory effects, omega-3 fatty acids may reduce your risk of Alzheimer’s disease, according to research. Fatty fish, such as salmon or canned light tuna, include two of the three forms of omega-3 fatty acids (DHA and EPA). According to Avena, the third kind (ALA) may be obtained through flaxseeds and other plant-based diets.
3–4 oz.
Aim for at least two times each week.
8. Beans
Beans are high in fiber, with roughly 8 grams per 1/2 cup depending on the type, making them an important part of the Mediterranean diet.
According to one 2017 study, eating legumes “may increase insulin sensitivity, which could, in turn, impact cognitive performance,” the authors wrote.
12 cup cooked is the serving size for one person.
At least three servings per week
9. Olive oil
According to Dr. Bredesen, a low-carb diet heavy in healthy fats like polyunsaturates and monounsaturates, such as the ketogenic diet, can assist maintain brain function. Olive oil is high in monounsaturated fatty acids, which have anti-inflammatory and antioxidant effects and can help protect the brain.
1 tablespoon = 1 serving
Aim for: Use it in lieu of other oils and butter, preferably extra-virgin.
10. Nuts
Nuts are strong in polyphenols, which have been demonstrated to lower the risk of dementia. Walnuts are an excellent choice. “They contain ALA omega-3 fatty acids, which are extremely beneficial to brain function,” Avena explains.
A modest handful (1.5 ounces) of nuts or 2 teaspoons of nut butter per serving
Aim for five every week.