Brain Food Breakdown: The Best and Worst Foods for Your Cognitive Health

 The choices you make about your diet significantly impact your brain's health over time. Discover the foods that enhance memory and learning while avoiding or minimizing those that may increase the risk of age-related cognitive decline.

Maintaining optimal brain health through diet is essentially common sense—what benefits your body benefits your brain too. Prefer whole foods, favoring plants over animal products, and incorporate a colorful array of produce onto your plate. Research shows that dietary habits emphasizing plant-based choices while minimizing meat and processed foods are associated with improved brain function and a lowered risk of brain-related conditions. Fruits, vegetables, whole grains, legumes, nuts, and seeds offer a bounty of essential nutrients, antioxidants, and healthy fats crucial for sustaining brain health across your lifetime.

While the primary focus is on your overall diet, there are certain foods that can provide an additional boost to your brain, and others that should be restricted.

Best food for your brain health:

1. Walnuts

While all nuts offer a variety of health benefits, walnuts—which coincidentally look a bit like a brain—are some of the best for your brain. Studies have shown a connection between regular walnut consumption (about half an ounce per day) and better brain health as we age—from improved mental performance to reduced cognitive decline. "What makes walnuts special is they contain one of the highest amounts of a potent antioxidant, called gamma tocopherol, and also have a high composition of polyunsaturated fatty acids, including alpha linoleic acid.

Studies suggest that the high antioxidant content in walnuts may help counteract age-related cognitive decline and reduce the incidence of neurodegenerative diseases, including Alzheimer's disease" says Cheryl Mussatto M.S., RD, LD, author of The Nourished Brain.

2. Beets

Nicole Stefanow, M.S., RDN from the Greater NYC Area, explains, "Beets are rich in nitrates, which can enhance blood flow to the brain, facilitating faster delivery of essential nutrients." Dietary nitrates, primarily from plant sources, are believed to potentially slow age-related cognitive decline and the onset of dementia. Stefanow further elaborates, "Beets also contain betalains, vibrant pigments responsible for their ruby red hue, which reduce oxidative stress and inflammation, guarding against premature brain aging and neurodegenerative conditions such as Alzheimer's and Parkinson's disease." faster delivery of essential nutrients." Dietary nitrates, primarily from plant sources, are believed to potentially slow age-related cognitive decline and the onset of dementia.

Stefanow further elaborates, "Beets also contain betalains, vibrant pigments responsible for their ruby red hue, which reduce oxidative stress and inflammation, guarding against premature brain aging and neurodegenerative conditions such as Alzheimer' and parkinson's disease."

3. Pumpkin seeds

Despite the spotlight often shining on other nuts and seeds, unassuming pumpkin seeds emerge as potent brain boosters. Rich in zinc, offering 20 percent of the daily value per ounce, they stand out as the best plant-based source of this essential mineral crucial for brain health. Research indicates that insufficient zinc levels are associated with neurodegenerative ailments such as Alzheimer's and mental health disorders like schizophrenia. Moreover, pumpkin seeds provide a good dose of B-vitamins and magnesium, both potentially influential in cognition and mood regulation.

4. Olive oil

oil, a key element in both the Mediterranean diet, renowned for its brain-boosting benefits, and the MIND diet, tailored to combat Alzheimer's Disease and dementia, stands out as a top choice for brain health. Numerous studies have associated olive oil consumption with the prevention of various neurological disorders, including Parkinson's, Alzheimer's, and stroke. According to Laura M. Ali, M.S., RDN, LDN, Culinary Nutritionist, "Its abundance in monounsaturated fats can effectively reduce inflammation and plaque buildup, even within the brain.

Moreover, its high levels of antioxidants and phenols have been suggested to counteract oxidative stress, a significant contributor to cognitive decline."

5. Fish

Fish, a staple in both the Mediterranean and MIND diets, consistently emerges in research as a factor linked to lower cognitive decline risk. While many attribute these benefits to the omega-3 fatty acids found in fatty fish like salmon, one analysis suggests additional advantages beyond fat content.

Echoing benefits akin to eggs, these span our entire lifespan. "Expectant mothers consuming up to 12 ounces of seafood weekly witnessed cognitive enhancements in their children, including elevated IQ scores," notes Ali. Studies also reveal that "even a single weekly serving of baked or broiled seafood among healthy elderly individuals correlates with increased brain region volume responsible for memory and cognition, crucial for Alzheimer's risk reduction," she adds.

When incorporating seafood, prioritize your preferred varieties, aiming for 12 ounces weekly. Additionally, other brain-boosting foods and beverages include blueberries, leafy greens, legumes, and coffee (in moderation).

Worst food for your brain health

1. Alcohol

Alcohol, while it may seem to uplift mood and induce relaxation, likely does more harm than good with regular consumption. Caroline Thomason, RD, CDCES, a dietitian and diabetes educator, warns that research indicates alcohol can negatively impact brain health and memory, especially with chronic overconsumption. Additionally, alcoholic beverages high in sugar and sweetened additives pose long-term harm to memory and brain health.

Studies reveal that even moderate alcohol intake can result in decreased grey matter, potentially leading to cognitive decline. Regarding red wine, research findings vary. Some studies suggest no significant benefit (nor harm) with moderate consumption (up to one 5-ounce glass daily), while others hint at occasional glass-raising having potential advantages

Ultimately, the consensus is clear: exceeding one drink per day can adversely affect brain health. And no, you can't save up a week's worth for the weekend

2. Sugary beverages

Looking for another reason to reduce sugar consumption? High-sugar diets have been associated with Alzheimer's Disease, dementia, and lower cognitive scores. The Dietary Guidelines for Americans highlight that sugar-sweetened beverages contribute the most (about 25 percent) to added sugar consumption in Americans' diets.

It's advised that women keep added sugar consumption below 24g per day and men under 36g per day. For perspective, a 12-ounce soda contains about 39g of sugar—exceeding the recommended limit for both genders. Lemonades, sweetened teas, energy drinks, and fruit juice drinks also contribute significantly to sugar intake.

Opt for flavored (unsweetened) seltzer or water infused with fresh fruit, citrus, or herbs for a refreshing, mildly sweet alternative without the excess sugar.

3. Red meat

It probably doesn't come as a surprise that red meat should be limited for better brain health. Like other health concerns, both risk of stroke and neurodegenerative diseases, like dementia and Alzheimer's, can be influenced by inflammation as well as saturated fat intake. "Red meat is high in saturated fat which can lead to plaque buildup in the brain. Research has shown that people who swap poultry, fish and beans into their diet in place of red meat have improved cognitive performance," notes Ali.

That doesn't mean you have to completely give up all red meat, but keep consumption to under 12-ounces per week and consider swapping red meat for fish, beans or tofu at some meals.

4. Processed foods

Processed foods, notorious for their detrimental effects on health, also impact brain health negatively. Numerous studies have established a correlation between diets abundant in processed, fried, and fast foods—typical of Western diets—and cognitive decline, alongside poorer memory and learning outcomes. Conversely, both the MIND and Mediterranean Diets, characterized by minimal processed and fried foods, are recognized for their protective effects. Moreover, heightened consumption of processed foods correlates with an elevated risk of stroke.

Encouragingly, the food industry has responded to the demand for convenient yet healthful options. Nowadays, there's an abundance of packaged foods available that are less processed and rich in brain-supportive nutrients—you just need to be proactive in seeking them out!