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FOODS LINKED TO BETTER BRAINPOWER

April 3, 2024
 * Reviewed by Howard E. LeWine, MD, Chief Medical Editor, Harvard Health
   Publishing

Just as there is no magic pill to prevent cognitive decline, no single almighty
brain food can ensure a sharp brain as you age. Nutritionists emphasize that the
most important strategy is to follow a healthy dietary pattern that includes a
lot of fruits, vegetables, legumes, and whole grains. Try to get protein from
plant sources and fish and choose healthy fats, such as olive oil or canola,
rather than saturated fats.

Research shows that the best brain foods are the same ones that protect your
heart and blood vessels, including the following:

 * Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and
   broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate,
   and beta carotene. Research suggests these plant-based foods may help slow
   cognitive decline.
 * Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy
   unsaturated fats that have been linked to lower blood levels of
   beta-amyloid—the protein that forms damaging clumps in the brains of people
   with Alzheimer's disease. Try to eat fish at least twice a week, but choose
   varieties that are low in mercury, such as salmon, cod, canned light tuna,
   and pollack. If you're not a fan of fish, ask your doctor about taking an
   omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds,
   avocados, and walnuts.
 * Berries. Flavonoids, the natural plant pigments that give berries their
   brilliant hues, also help improve memory, research shows. A study done by
   researchers at Harvard's Brigham and Women's Hospital found that women who
   consumed two or more servings of strawberries and blueberries each week
   delayed memory decline by up to two-and-a-half years.
 * Tea and coffee. The caffeine in your morning cup of coffee or tea might offer
   more than just a short-term concentration boost. In a study published in The
   Journal of Nutrition, participants with higher caffeine consumption scored
   better on tests of mental function. Caffeine might also help solidify new
   memories, according to other research. Investigators at Johns Hopkins
   University asked participants to study a series of images and then take
   either a placebo or a 200-milligram caffeine tablet. More members of the
   caffeine group were able to correctly identify the images on the following
   day.
 * Walnuts. Nuts are excellent sources of protein and healthy fats, and one type
   of nut in particular might also improve memory. A study from UCLA linked
   higher walnut consumption to improved cognitive test scores. Walnuts are high
   in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich
   in ALA and other omega-3 fatty acids have been linked to lower blood pressure
   and cleaner arteries. That's good for both the heart and brain.




PROTECT YOURSELF FROM THE DAMAGE OF CHRONIC INFLAMMATION.

Science has proven that chronic, low-grade inflammation can turn into a silent
killer that contributes to cardiovas­cular disease, cancer, type 2 diabetes and
other conditions. Get simple tips to fight inflammation and stay healthy -- from
Harvard Medical School experts.
Learn More
View Protect yourself from the damage of chronic inflammation.


Image: champja/Getty Images


ABOUT THE REVIEWER

Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing

Dr. Howard LeWine is a practicing internist at Brigham and Women’s Hospital in
Boston, Chief Medical Editor at Harvard Health Publishing, and editor in chief
of Harvard Men’s Health Watch. See Full Bio
View all posts by Howard E. LeWine, MD
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RECENT BLOG ARTICLES

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