10 Brain Healthy Foods for Older Adults (2024)

Maintaining our brain health is an important aspect of aging well. According to the University of Texas at Dallas’ Center for Brain Health, brain health controls a person’s ability to function well in daily life. This includes making smart decisions, problem solving, interacting successfully with others and enjoying emotional balance. The latest research shows a healthy diet and lifestyle can, no matter our age, improve the functioning of our brains—specifically, consuming “brain healthy foods” is one of the most important ways to maintain brain health.

As we age, our brains tend to lose some elasticity, making the connections we need to focus on tasks and remember things more difficult. By ensuring your brain is healthy, you can help prevent these things from happening. According to Harvard Medical School, a healthy diet rich in essential nutrients is one of the key factors in preventing cognitive decline as you age. From maintaining a healthy weight, to eating brain healthy foods, what you put on your plate daily can affect everything from mental clarity to having enough energy to keep up with your grandchildren.

“A healthy diet and lifestyle, no matter our age, improve the functioning of our brains.”

Here are ten brain healthy foods and unique recipes from EatingWell to include in your healthy diet:

1. Berries

Most berries are full of antioxidants, great for boosting the brain. Blueberries can improve your motor skills as well as your overall learning capacity. Berries, such as strawberries, also contain fisetin, a naturally occurring flavonol. Individual flavonols are part of flavonoids, a diverse group of plant chemicals that are found in many fruits and vegetables. Berries are high in flavonoids and are extremely effective at generating new brain cell growth, which improves your memory, generally helping your body function, and protecting against everyday toxins and stressors.

Berry Recipes

  1. Chicken and Blueberry Pasta Salad
  2. Banana-Blueberry Buttermilk Bread
  3. Strawberry-Rhubarb Cobbler with Granola Streusel

2. Nuts

Nuts are full of Omega-3 fatty acids, as well as folate, vitamin E and vitamin B6—all important nutrients for the brain that allow more clear and positive thinking. Walnuts are the top nut for brain health because they have a significantly high concentration of DHA, a type of Omega-3 fatty acid shown to improve cognitive performance and prevent age-related cognitive decline. Vitamin E intake is also associated with improved cognitive function; almonds and hazelnuts are two of the most concentrated sources of vitamin E.

Nut Recipes

  1. Maple-Walnut Tapioca Pudding
  2. Warm Green Bean Salad with Toasted Walnuts
  3. Farro Salad with Arugula, Artichokes and Pistachios

3. Pumpkins

Pumpkins are packed with nutrients that support brain health, including B-vitamins like riboflavin and folic acid, and they are also a good source of Vitamin C. B-vitamins help the body convert food into fuel used to produce energy, while C-vitamins act as antioxidants in the body, protecting cells from damage, while contributing to energy levels. Carotenoids, which give pumpkins their bright orange color, act as another antioxidant to help protect the body against disease and improve the immune system. In addition, carotenoids can be converted into vitamin A, which helps the body’s growth, immune system function and eye heath. Don’t skip the pumpkin seeds! They are a great source of dietary fiber and monounsaturated fatty acids, which are good for the heart and gut. They are also a good source of protein, including the amino acid tryptophan, which helps the body produce serotonin, a mood-regulating hormone acting as a “feel good” neurotransmitter, improving mood and relaxation.

Pumpkin Recipes

  1. Roasted Pumpkin-Apple Soup
  2. Smoky Pumpkin Seeds
  3. Pumpkin-Oatmeal Muffins

4. Pomegranate

Pomegranate juice contains antioxidants that help maintain one’s general well-being. Specifically, pomegranate juice is rich in antioxidant polyphenols, which can reverse cardiovascular disease, vascular inflammation and lower blood pressure. In addition, numerous studies have found that pomegranate juice can protect against cancer, Alzheimer’s disease, diabetes and arthritis. Knowing how helpful pomegranate juice can be may give you the motivation to make pomegranate juice a permanent component of your diet.

Pomegranate Recipes

  1. Pomegranate Cooler
  2. Pomegranate, Cranberry & Brie Bruschetta
  3. Pomegranate Berry Smoothie

5. Flax

Flax is a lesser-known brain healthy food. Flax, also commonly referred to as linseed, is a seed rich in the plant-based Omega-3 fatty acid, Alpha-linolenic acid, which helps to control blood clotting, build cell membranes in the brain and reduce inflammation. Flax is also used to improve digestive health; it can help lower total blood cholesterol and reduce the risk of heart disease.

Flax Recipes

  1. Peanut Butter-Date Energy Balls
  2. Vanilla-Cranberry Overnight Oatmeal
  3. Seeded Quick Bread

6. Leafy Greens

Leafy green vegetables, also referred to as salad greens and vegetable greens, are very important brain-healthy foods. These greens include, but are not limited to: kale, collard greens, spinach, cabbage, romaine lettuce, arugula and more. Leafy greens are full of B vitamins such as vitamin B6, B12 and folate. B vitamins are essential to nerve and brain function. These vitamins make leafy greens a food that effectively fights memory loss. In addition to B vitamins, leafy greens are packed with minerals and have been linked to reducing the risk of heart disease and high blood pressure.

Recipes for Leafy Greens

  1. Chicken and Kale Soup
  2. Spinach and Artichoke-Stuffed Portobello Mushrooms
  3. Cabbage Roll Chicken Enchiladas

7. Salmon

Salmon is full of Omega-3, a fatty acid known to be highly beneficial to the brain—Omega-3 provides more oxygen to the brain, and allows us to retain new information, while still remembering old information. The best fish to eat for brain health are salmon, tuna and herring. These types of fish also contain Vitamin B12, which is important for maintaining healthy nerve and blood vessels and creating DNA. B12-deficiency has been shown to lead to several symptoms such as depression, balance problems, and memory loss, all higher risk factors for seniors.

  • Wild salmon is high in potassium
  • Salmon may reduce the risk of heart disease
  • Salmon may benefit weight control
  • Salmon is powerful against inflammation
  • Salmon is delicious and versatile in recipes

Salmon Recipes

  1. Easy Spicy Salmon Cakes
  2. Salmon with Cilantro-Pineapple Salsa
  3. Grilled Lemon-Pepper Salmon

8. Eggs

Eggs are high in protein and are a good source of Vitamin D, which aids in bone health and improves immune systems. Eggs are also full of Vitamin B12, which can help fight brain shrinkage. The yolk is high in choline, the precursor to acetylcholine, a neurotransmitter in the brain that helps improve memory. Eating one to two egg products a day can be great for your brain.

Egg Recipes

  1. Bacon and Tomato Scramble
  2. Zucchini, Corn and Egg Casserole
  3. Spring Green Frittata

9. Tea

Green or black tea is full of catechins, natural antioxidants, great for keeping the mind sharp, fresh and functioning properly. Not only can tea components keep your brain working correctly, it can also allow it to relax and help fight mental fatigue. Other studies have found that tea can boost endurance and help reduce the risk of heart attacks, cancers and Parkinson’s disease.

Tea Recipes

  1. Warm Honey Green Tea
  2. Green Tea Smoothie
  3. EatingWell Energy Drink

10. Dark Chocolate

It’s true, dark chocolate is perfect for brain health, and besides, who doesn’t love a good piece of chocolate? The flavonoids and antioxidants in dark chocolate that have higher cocoa content have been found to act as a brain food that can potentially protect cognitive function and lower the risk of dementia. Dark chocolate is loaded with antioxidants and contains important minerals for the brain such as magnesium. Magnesium helps the brain relax and sleep better.

Dark Chocolate Recipes

  1. Chocolate Soufflés
  2. Chocolate Nut Bark
  3. Dark Chocolate Peanut Butter Truffles

Take the time to incorporate these ten delicious and brain healthy foods into your diet to help you stay healthy and strong. Try to create one of the recipes to include these smart foods in a fun and creative way! The best diet for your brain is one that’s good for your heart and blood vessels. That means eating lots of fruits, vegetables and whole grains, eating lean proteins from fish and legumes and choosing healthy unsaturated fats such as olive oil or canola oil, rather than saturated fats such as butter and coconut oil. Following these guidelines, as seen in the Mediterranean diet, not only helps promote long-term health, but helps prevent many age-associated brain diseases and ailments such as stroke, Alzheimer’s disease and cognitive decline. While consuming these foods, make sure to continuously stay active in order to maintain the healthiest and most active lifestyle possible.

10 Brain Healthy Foods for Older Adults (2024)

FAQs

10 Brain Healthy Foods for Older Adults? ›

Limit distractions. Don't do too many things at once. If you focus on the information that you're trying to remember, you're more likely to recall it later. It also might help to connect what you're trying to remember to a favorite song or a familiar saying or idea.

What is the best brain food for seniors? ›

The Best Brain Foods for Seniors, as Recommended by Experts
  • Blueberries and Other Berries. ...
  • Broccoli and Cruciferous Vegetables. ...
  • Colorful Fruits and Vegetables. ...
  • Dark Chocolate. ...
  • Tea and Coffee. ...
  • Eggs. ...
  • Nuts and Seeds. ...
  • Turmeric and Other Spices. Spices can boost more than flavor.
Apr 7, 2023

How to slow down aging brain? ›

Maintaining Your Brain Health
  1. Quit smoking. ...
  2. Maintain a healthy blood pressure level. ...
  3. Be physically active. ...
  4. Maintain a healthy weight. ...
  5. Get enough sleep. ...
  6. Stay engaged. ...
  7. Manage blood sugar.

How to keep your brain sharp in old age? ›

5 Ways to Keep a Sharp Mind as You Age
  1. Stimulate Your Brain. According to the Alzheimer Association, mental stimulation is important for brain health. ...
  2. Eat Smart. ...
  3. Exercise Regularly. ...
  4. Quit Smoking and Limit Drinking. ...
  5. Control Your Cholesterol and High Blood Pressure.
May 30, 2019

How to sharpen your brain and memory? ›

Limit distractions. Don't do too many things at once. If you focus on the information that you're trying to remember, you're more likely to recall it later. It also might help to connect what you're trying to remember to a favorite song or a familiar saying or idea.

What is the number 1 brain food? ›

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.

What is the number one food that fights dementia? ›

There's no single or “best” food to fight dementia. Eating patterns that include several anti-inflammatory foods may help to prevent or slow dementia. These include leafy greens, nuts, berries, whole grains, beans, and olive oil.

What is the best brain booster for seniors? ›

Senior Brain Boosters: Tips for Maintaining Brain Health
  • Learn a new skill. Learning something new is not only fun, but it can also help stimulate the brain. ...
  • Keep up with your hobbies. ...
  • Maintain a daily routine. ...
  • Improve your sleep schedule. ...
  • Know where to get help if you need it. ...
  • Stay active. ...
  • Eat healthy.

What can I drink for a sharp brain? ›

Brain-Boosting Beverages
  • Coffee. 1/12. If you can't get through the morning without a java jolt, you're not alone. ...
  • Green Tea. 2/12. ...
  • Berry Juices. 3/12. ...
  • Kombucha. 4/12. ...
  • Green Smoothie. 5/12. ...
  • Turmeric Tea. 6/12. ...
  • Beetroot Juice. 7/12. ...
  • Ginseng Tea. 8/12.
Nov 30, 2022

What speeds up brain aging? ›

Obesity and a high fat diet may accelerate brain aging, lead to cognitive decline.

Why do I forget things easily? ›

Forgetfulness can arise from stress, depression, lack of sleep or thyroid problems. Other causes include side effects from certain medicines, an unhealthy diet or not having enough fluids in your body (dehydration). Taking care of these underlying causes may help resolve your memory problems.

What 3 foods improve brain function? ›

This article explores the scientific evidence behind 12 of the best brain foods.
  • Oily fish. Share on Pinterest Oily fish contains omega-3 that can help boost brain health. ...
  • Dark chocolate. Dark chocolate contains cocoa, also known as cacao. ...
  • Berries. ...
  • Nuts and seeds. ...
  • Whole grains. ...
  • Coffee. ...
  • Avocados. ...
  • Peanuts.

What foods slow down brain aging? ›

Another study, based on older adults' reports of their eating habits, found that eating a daily serving of leafy green vegetables such as spinach or kale was associated with slower age-related cognitive decline, perhaps due to the neuroprotective effects of certain nutrients.

Are eggs good or bad for senior brains? ›

Eggs are some of the most nutrient-rich sources of protein and among the best brain foods for seniors. They're also easy to cook or add to recipes, and they're a great way to start your day. Eggs contain 18 different vitamins, minerals, and proteins that are easy to digest.

Top Articles
Latest Posts
Article information

Author: Pres. Carey Rath

Last Updated:

Views: 5381

Rating: 4 / 5 (61 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Pres. Carey Rath

Birthday: 1997-03-06

Address: 14955 Ledner Trail, East Rodrickfort, NE 85127-8369

Phone: +18682428114917

Job: National Technology Representative

Hobby: Sand art, Drama, Web surfing, Cycling, Brazilian jiu-jitsu, Leather crafting, Creative writing

Introduction: My name is Pres. Carey Rath, I am a faithful, funny, vast, joyous, lively, brave, glamorous person who loves writing and wants to share my knowledge and understanding with you.