For Better Brain Health, Add These 3 Foods To Your Diet ASAP

Some of your favorite foods in the Western diet aren't exactly great for your brain health. Fatty meats like beef are high in saturated fat, while a pack of Oreos is loaded with sugar and additives that enhance their flavor. You may not notice the effects of sugar and saturated fats on your brain right now, but these foods can increase inflammation that can lead to cognitive decline. They also promote the buildup of protein clumps that point to the progression of Alzheimer's disease.

Keeping your brain healthy means adding healthy fats and plant-based nutrients to reduce inflammation and protect the neurons in your brain. Health Digest asked registered dietitian Maggie Moon for her preferred foods to protect your brain. Moon is the author of the MIND Diet, which explains how your nutritional choices can enhance your brain function. According to a 2021 article in Critical Reviews in Food Science and Nutrition, incorporating more foods from the MIND diet can improve cognition. Moon suggests adding strawberries, black beans, and perilla oil for their specific nutrients that reduce oxidative stress, improve your gut microbiome, and improve blood flow to the brain.

Berries are one of the staple foods on the MIND diet to protect your brain, and you're encouraged to add two servings of berries to your weekly food plan. Moon likes strawberries because they're plentiful throughout the year. "They're a reliable source of antioxidants like flavonoids, which are instrumental in balancing oxidative stress and supporting memory and focus," she said.

You may only think of fiber when you're having problems pooping, but fiber plays a role in your digestive and brain health. "Fiber is one of the nutrients Americans eat so little of that it's setting off public health alarm bells," Moon said. "The fiber in beans supports a healthy gut microbiome, which in turn produces several neurotransmitters essential for brain-body communications." The MIND diet suggests adding beans, lentils, or soybeans to at least four of your meals per week. Most people need at least 25 grams of fiber a day, and just a half cup of cooked black beans gives you more than 7 grams of fiber.

Moon also likes perilla oil, which is a plant-based oil found in Korean cuisine that's rich in omega-3 fatty acids. Your brain needs these plant-based fatty acids to support healthy blood flow. "That means the brain gets the steady stream of oxygen and nutrients it needs to be in tip-top shape," she said. "These healthy fats protect the brain, keep it adaptable, and may support the formation of new brain cells by increasing brain-derived neurotrophic factor (BDNF)." You can also find omega-3 fatty acids in fatty fish such as salmon.

If you don't like strawberries or black beans, other foods on the MIND diet can be great for your brain. A 2023 study in the American Journal of Clinical Nutrition found that the polyphenols in wild blueberries can support a healthy heart and brain to reduce the risk of cognitive decline in older adults. You may have given up carbs to lose weight, but whole grains from sources like brown rice, oatmeal, and quinoa are encouraged on the MIND diet. The MIND diet also encourages eating more vegetables, particularly leafy greens like spinach, every day. Although Moon likes perilla oil, the MIND diet advises using more olive oil for cooking and seasoning foods. Rather than reach for a sugary snack that can spike your blood sugar and inflammation, nuts are a great way to add a little bit of fiber and healthy fat to your diet while also protecting your brain.

Diet isn't the only factor in protecting your brain health as you age. According to a 2020 review in Applied Physiology, Nutrition, and Metabolism, exercise can improve your cognitive function and reduce your risk of Alzheimer's disease. Both aerobic exercise and strength training boost anti-inflammatory markers, reduce neuroinflammation, and protect your brain cells.