Many people worry about keeping their brains healthy and reducing the risk of dementia or Alzheimer’s disease. The good news is that there are things we can do to help, and what we eat is a big part of it. Experts think that certain foods, along with other healthy lifestyle choices like regular exercise and mental activities, can help protect your brain as you get older. Here are five foods that can help keep your brain healthy.

Foods that Fight Dementia and Alzheimer’s Disease

Blueberries Are Packed with Brain-Boosting Antioxidants That Help Protect Your Brain

Blueberries might be small, but they are super good for you. These berries are full of antioxidants called flavonoids, which are known to help improve brain function. Antioxidants help fight against oxidative stress, which can lead to problems like dementia and Alzheimer’s disease.

A study published in 2023 showed that people who ate a lot of blueberries had better memory and thinking skills compared to those who didn’t. The deep blue color of blueberries comes from compounds called anthocyanins, which have anti-inflammatory effects that may help keep your brain healthy as you age. Plus, blueberries are easy to add to your breakfast cereal, yogurt, or just eat as a snack.

Fatty Fish Contain Omega-3 Fatty Acids That Help Your Brain Work Better

Fatty fish like salmon, mackerel, sardines, and trout are some of the best sources of omega-3 fatty acids, which are really good for your brain. Omega-3s, especially a type called DHA (docosahexaenoic acid), are important for building and protecting your brain cells. A 2020 review said that DHA helps brain cells communicate with each other, which is really important for keeping your brain working well.

Additionally, a study from 2024 found that people who ate fatty fish regularly had a lower risk of getting Alzheimer’s disease. This might be because omega-3s help reduce inflammation in the brain and improve blood flow. Try to eat fatty fish at least twice a week to get these brain benefits. If you don’t eat fish, you can also get omega-3s from supplements or plant-based sources like flaxseeds, chia seeds, and walnuts.

Leafy Green Vegetables Can Help You Remember Things and Keep Your Brain Healthy

Leafy green vegetables like spinach, Bok Choy, arugula kale, beet greens, and Swiss chard are full of vitamins, minerals, and antioxidants that are great for your brain. These greens have nutrients like vitamin K, lutein, folate, and beta-carotene, which help slow down brain aging and keep your memory sharp.

Research published by the National Institutes of Health found that people who ate leafy greens every day had slower memory loss compared to those who didn’t. Vitamin K, in particular, helps protect brain cells and reduce oxidative stress, which helps keep your brain healthy. Oxidative stress happens when harmful molecules build up in your body, damaging cells over time. Adding a handful of spinach to your smoothie or having a salad for lunch can be really helpful for your brain.

Nuts Are Full of Important Nutrients That Keep Your Brain Sharp

Nuts, especially walnuts, are known to be good for your brain. They are packed with healthy fats, antioxidants, and vitamin E—all of which are great for keeping your brain working well. Vitamin E is an antioxidant that helps protect brain cells from damage, which may help slow down memory loss as you get older.

The American Heart Association says that eating a small handful of nuts regularly can lower your risk of heart disease, which is also good for your brain. One study found that people who ate nuts had better memory and brain function. Walnuts are especially good because they contain alpha-linolenic acid (ALA), a type of omega-3 that helps reduce inflammation.

Turmeric Has Curcumin, Which Might Help Clear Harmful Plaques in the Brain

Turmeric is a golden spice often used in curry dishes, and it has a compound called curcumin that’s really good for the brain. Curcumin has strong anti-inflammatory and antioxidant effects, which may help protect your brain. Research shows that curcumin may help reduce the buildup of beta-amyloid plaques, which are linked to Alzheimer’s disease.

A study published in 2024 found that people who took curcumin supplements had better memory and attention compared to those who didn’t. You can add turmeric to soups, stews, or rice dishes to get its brain-protecting benefits. Adding black pepper can also help your body absorb curcumin better.

The Takeaway

What we eat plays a big role in keeping our brains healthy as we get older. By adding these five foods—blueberries, fatty fish, leafy greens, nuts, and turmeric—to your diet, you’re helping your brain stay strong and possibly lowering the risk of getting dementia or Alzheimer’s disease. Making small, consistent changes to your diet can have a big impact on your brain health over time. While no single food can prevent these conditions, eating a balanced diet that includes these powerful foods, along with staying active and keeping your mind engaged, is a great way to support brain health throughout your life.