Which Foods Are Best for My Brain?

How long-term healthy eating habits can help protect memory and thinking skills

Adam Rosenbluth, M.D.,

AARP

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Published August 25, 2025

a man thinking about brain healthy foods

James Yates

Is there a way I can eat that protects my brain as I age?

When I speak with neurologists about how to keep our brains healthy as we get older, their advice is to “exercise regularly, sleep deeply and eat well.” I would like to add that it’s also important to be socially, emotionally and intellectually active. But for now, let’s focus on your question and look at how diet can nourish and protect your brain.

According to one 2017 AARP survey, people who ate well-balanced, nutritional meals also reported better brain health.

Clearly, what we put on our plates plays a powerful role in reducing the risk of cognitive decline and dementia. I’m thinking of the MIND diet in particular, which stands for (hold on, it’s a mouthful!) the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. Created by scientists at Chicago’s Rush University Medical Center, its meal plans are basically a combination of the familiar Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension), a diet specifically designed to lower blood pressure.

What foods are in the MIND diet? For starters, berries, green leafy vegetables and nuts. Good science backs it up.

A 2025 study of people ages 45 to 75 found that those who closely followed the MIND diet were less likely to develop dementia than those who didn’t adhere to the plan. The diet recommends plenty of berries, especially blueberries, which are a great food for your brain. Berries, rich in flavonoids and antioxidants, help reduce oxidative stress and inflammation in our brain. And make sure to eat plenty of fresh greens. They provide essential nutrients such as lutein and folate, which are linked to better cognition.

Snacking on nuts is also a big brain booster. A study published this year found that adults 50 years and older who regularly ate nuts had a 68 percent lower likelihood of cognitive impairment than those who didn’t. My personal favorite is almonds; in fact, I’m chewing on them now. Walnuts and cashews are also terrific choices. Keep in mind that nuts are high in minerals but also high in calories. In general, you’ll want to limit your snacking to a handful of around 10 nuts.

Omega-3 fatty acids, especially DHA found in fatty fish like salmon, mackerel and sardines, are crucial for brain cell membranes. People who regularly eat fatty fish have a 30 percent lower risk of developing Alzheimer’s disease compared to those who eat little or none, according to one important study. Healthy fats reduce inflammation and promote neuroplasticity, which is the brain’s ability to adapt and change through life.

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There’s good news for coffee and tea drinkers, too. It turns out that a cuppa doesn’t just offer a jolt of energy. Older adults who consume more caffeine score higher on mental function tests. That’s not all: Caffeine also helps to solidify new memories, according to research from Johns Hopkins University.

What’s for dessert? Opt for dark chocolate, whose antioxidant properties help fight inflammation. People who consume dark chocolate regularly not only improve their executive functioning, which includes problem-solving and focus, but also get a memory boost and an increase in their brain’s gray matter, or intellect.

When it comes to foods and drinks with caffeine, including chocolate and coffee, don’t indulge too close to your bedtime. It could interfere with sleep, and that’s also crucial for maintaining brain health.

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Here’s more food for thought, but this time it’s about what you don’t want to eat. I’m referring to the ultraprocessed foods that are linked to poor brain health and diseases such type 2 diabetes, obesity and heart disease. While often more accessible than fresh foods, ultraprocessed products not only increase your body’s overall inflammation, they’re also high in calories and low in fiber and nutrients.

They contain ingredients you probably won’t find in your pantry, such as high-fructose corn syrup, hydrogenated oils, protein isolates and chemical additives like artificial flavors, sweeteners, emulsifiers and preservatives. They are often found in in prepackaged products like chips, breakfast cereals, instant noodles, pastry snacks and some ice cream and pizzas. Drinking too much alcohol is also bad for your brain. One study found that even moderate drinking can reduce brain volume.

While there isn’t one magic fruit or vegetable that guarantees a boost in brain power, the science is clear: What we eat does matter. Think of your plate as a daily investment in your future. Better bites today can lead to sharper minds tomorrow.

For more about how healthy foods can help protect your brain, explore our series of articles and meal plans on Building Brain-Healthy Eating Habits.