A Brain-Healthy Diet
There’s still a lot to discover about the ideal diet for brain health, but research increasingly shows that what supports heart health may also benefit the brain. Diets rich in fruits, vegetables, whole grains and legumes, fish, healthier fats, and herbs or seeds boost the brain's memory functioning.
Fruit for Thought: Our Brain's Favorite Fruits
Berries, especially blueberries, are packed with antioxidants that help protect the brain from oxidative stress. Blueberries are particularly rich in anthocyanins and flavonoids, which have been linked to improved brain function and reduced risk of memory decline.
Grapes—especially Concord varieties—contain resveratrol and polyphenols, compounds known for their potential to support memory and overall cognitive health.
Watermelon is a hydrating fruit loaded with lycopene, a powerful antioxidant. It also supplies pure water, which is essential for brain function—since even mild dehydration can sap mental energy and impair memory.
Avocados, though often mistaken for vegetables, are fruits rich in monounsaturated fats. When eaten in moderation, these healthy fats can support memory by promoting better blood flow and improving cholesterol levels.
Healthy Fats
Olive oil—especially extra-virgin—offers heart-healthy monounsaturated fats that can help lower LDL (bad) cholesterol when used instead of saturated or trans fats.
Extra-virgin olive oil is the least processed and contains the highest levels of protective antioxidants.
Nuts, like walnuts, are rich in omega-3 fatty acids. These healthy fats support brain and heart health by lowering triglycerides, improving blood vessel function, helping regulate blood pressure, and reducing the risk of blood clots.
Brain-Boosting with Beets and Greens
Beets are packed with natural nitrates, which help widen blood vessels and increase the flow of oxygen-rich blood to the brain—supporting mental clarity and function.
Dark, leafy greens are loaded with brain-friendly antioxidants like vitamin C and are linked to a reduced risk of age-related memory decline. They're also high in folate, which may enhance memory by reducing inflammation and promoting better blood circulation to the brain.