1. Almonds
Almonds may be small, but they’re rich in vitamin E, a powerful antioxidant that acts as a protective shield for your brain cells. “Vitamin E has been shown to defend brain cells from oxidative stress, which is linked to memory loss,” says Neal Barnard, MD, FACC, president of the Physicians Committee for Responsible Medicine and author of Power Foods Diet and Power Foods for the Brain. But go nuts: walnuts, hazelnuts and sunflower seeds also offer brain-protecting vitamin E.
To get the benefit: Aim for a small handful (about one ounce) of almonds daily, which provides roughly 5 mg of vitamin E, says Dr. Barnard. That’s almost a third of the daily intake recommended for optimal brain health. Try them as an afternoon snack or sprinkled on your morning oatmeal.
2. Leafy greens
Veggies like kale, spinach and romaine lettuce are great bases any salad, and they’re packed with nutrients that bolster your brain function too. “Leafy green vegetables are a good source of two B vitamins—folate and B6—and they both help protect the brain,” explains Dr. Barnard. “The way they do it is by reducing a compound called homocysteine, which, in excess, can harm cognitive function.”
These nutrient-rich foods are also a key component of the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, both associated with a reduced risk of developing dementia and other neurodegenerative diseases.
To get the benefit: Try to eat at least two servings of leafy greens daily, with each serving being about one cup raw or half a cup cooked. If you’re feeling greened out, kale, for example, is easy to blend into a smoothie. But don’t stress if you can’t get it all in: Even one serving per day provides a protective dose of these nutrients, Dr. Barnard adds.
3. Black beans
“Our grandparents knew that beans were a powerful food,” says Dr. Barnard, and modern research backs this up. “Beans are very rich in B vitamins, and they complement green leafy vegetables.” He adds that black beans in particular support memory and should be part of a healthy diet.
To get the benefit: A half-cup of black beans provides a hearty dose of folate along with fiber for lasting energy. Try tossing them into soups and salads, or pair them with salsa for a healthy snack.
4. Grape juice
Grape juice and blueberry juice are packed with anthocyanins, antioxidants that give these fruits their deep purple and blue colors. Anthocyanins are known for their role in supporting memory and cognitive health by reducing inflammation and oxidative stress, explains Dr. Barnard.
Just be sure to opt for no-sugar-added juice whenever possible, or snack on whole grapes (concord and purple grapes have the most antioxidants) and blueberries instead to get the brain-protective benefits.
Also smart? Keeping serving sizes in check if you’re opting for juice instead of whole fruits. “Grape juice is high in fructose without the fiber [in whole fruits] that tempers glucose spikes,” explains Kimberly Idoko, MD, a board-certified neurologist. “In the long term, this can contribute to insulin resistance, which is increasingly linked to cognitive decline.”
To get the benefit: Sip one to two cups of grape or blueberry juice daily for a consistent dose of anthocyanins. Or enjoy ½ cup of grapes daily or 1 cup of blueberries.
5. Soy milk
It’s not just a dairy alternative: Soy milk is a plant-based protein source with antioxidants that help reduce inflammation and oxidative stress in the brain. “Soy milk is a smart swap, offering brain-protecting benefits that dairy milk doesn’t,” explains Dr. Barnard. In fact, he notes that studies suggest moderate consumption of soy products is linked to a lower risk of certain cancers, particularly breast cancer.
However, Dr. Idoko warns against consuming excessive amounts of soy due to the additives commonly found in many commercial products. “Gums, emulsifiers and added sugars can disrupt the gut-brain axis over time,” she says.
To get the benefit: Swap one serving of dairy milk with soy milk each day in your coffee, smoothie or cereal. It’s a simple change that provides a brain-friendly boost.
6. Olive oil
While often regarded as a cooking staple, olive oil also helps protect your memory. It’s a rich source of omega-3 fatty acids and natural antioxidants that help reduce inflammation in the brain, explains Sarah Bullard, PhD, ABPP, director of psychology at Gaylord Specialty Healthcare.
Inflammation is associated with memory issues and cognitive decline. But reducing it with olive oil consumption helps safeguard brain cells and potentially helps delay the onset of early cognitive aging, says Bullard. Research shows that about half a tablespoon (around seven grams) of olive oil a day can lower the risk of dementia and support better memory and improved brain function.
To get the benefit: Consume one to two tablespoons of olive oil daily by adding it to salads or using it when you’re cooking. Bullard recommends extra virgin olive oil because it retains the highest levels of antioxidants and anti-inflammatory compounds.
Foods to avoid that may increase dementia risk
While adding brain-supporting foods is a great start toward reducing your risk of dementia, cutting back on others can provide additional protection for your memory.
Here’s what to watch out for:
- Red meat and full-fat dairy: These foods are high in saturated fats, which may contribute to plaque buildup in the brain. Replacing red meat and dairy with plant-based options can help reduce saturated fats in your diet, which is recommended in the Mediterranean diet and DASH diet to lower Alzheimer’s risk.
- Iron-rich foods: High-iron foods like liver or iron supplements (taken without medical need) can cause a buildup of harmful free radicals, potentially causing brain cell damage, Dr. Barnard says.
- Alcohol: Emerging research suggests that even moderate drinking is linked to reduced brain function and cognitive decline over time. “It disrupts sleep patterns, interferes with memory consolidation and contributes to chronic inflammation,” says Dr. Idoko, which may impact your risk of dementia in the long run.
