By Susan Williams
Susan Williams, MEd, RH(AHG)I know. It’s hard to know what to eat for a robust, healthy life. With all of the claims circulating around (especially with the new MAHA dietary guidelines!) it’s hard to know who and what to believe.
I imagine we all agree that the vast majority of ultra-processed foods that abound in the SAD (Standard American Diet) hold little, if any, nutritional value.
But that said, we do have some wiggle room in our food consumption. It’s what we do most of the time that ends up mattering.
Here are five foods to eat each week for better brain health, scientific sources explaining why they work, and a delicious BONUS food!
1. Blueberries
Scientific reason:
- Blueberries are rich in anthocyanins, a type of flavonoid that can cross into the brain and support memory and neuron communication.
Research shows:
- Blueberries improve memory and cognitive performance in older adults.
- They reduce oxidative stress and inflammation—key drivers of brain aging.
2. Fatty Fish (Salmon, Sardines, Mackerel)
Scientific reason:
- These fish are high in omega-3 fatty acids (DHA & EPA), which are essential building blocks of brain cells.
Research shows:
- Omega-3s improve learning, memory, and overall cognitive function.
- They support brain cell structure and reduce neuroinflammation.
3. Leafy Greens (spinach, kale, collards)
Scientific reason:
- Leafy greens contain folate, vitamin K, lutein, and antioxidants that protect neurons and support brain function.
Research shows:
- Leafy greens are associated with significantly slower cognitive decline in long-term studies.
- High intake of these greens is linked to brain function equivalent to being 11 years younger.
4. Nuts (especially walnuts)
Scientific reason:
- Nuts provide vitamin E, healthy fats, and polyphenols that protect brain cells from damage.
Research shows:
- Antioxidants in nuts help reduce oxidative stress linked to cognitive decline.
- Diets including nuts are consistently associated with better cognitive health.
5. Eggs
Scientific reason:
- Eggs are rich in choline, which your brain uses to make acetylcholine—a key neurotransmitter for memory and learning.
What research shows
- Eggs improve memory, as egg-derived choline improves verbal memory in older adults.
- Eggs support brain function, as choline helps build brain cell membranes and neurotransmitters essential for cognition.
Dark Chocolate
(70%+ Cacao, and in moderation)
Scientific reason:
- Chocolate is rich in flavonoids that increase blood flow to the brain.
Research shows:
- Flavonoids enhance blood flow and may improve focus and processing speed.
- Chocolate provides antioxidant protection against brain aging
The Big-picture Takeaway
Research consistently shows these foods support brain health by:
- Reducing inflammation (omega-3s, polyphenols)
- Protecting neurons from oxidative damage (antioxidants)
- Improving blood flow and signaling in the brain (flavonoids)
Together, these six foods align closely with evidence-based dietary patterns like the MIND and Mediterranean diets, which are linked to lower risk of cognitive decline and dementia.
Sources:
- “Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment” by R. McNamara, W. Kalt, M. Shidler, J. McDonald, S. Summer, A. Stein, A. Stover, R. Krikorian; Neurobiology of Aging, April 2018.
- “The Best Foods for Brain Health: What Science Says About Feeding Your Mind” by Muhammad Tuhin, Science News Today, May 19, 2025.
- “Egg intake and cognitive function in healthy adults: A systematic review of the literature” by N. Sultan, N. Kellow, C. Tuck, E. Cheng, C. MacMahon, J. Biesiekierski, The Journal of Nutrition, Health, and Aging, December 2025.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.
Plant sources of omega 3 fatty acids: Chia Seeds, Flaxseeds (Ground), Walnuts, Hemp Seeds, Algal Oil (direct source for EPA/DHA), Brussels Sprouts, Seaweed & Algae, Edamame
Plant sources of choline: Edamame, tempeh, tofu, soy milk, roasted soynuts, Broccoli, Brussels sprouts, cauliflower, cabbage, Chickpeas, lima beans, kidney beans, lentils, Quinoa, wheat germ, Red potatoes (with the skin), Peanuts, almonds, flaxseeds, pumpkin seeds, sunflower seeds, Shiitake mushrooms
https://www.pcrm.org/good-nutrition/nutrition-information/omega-3
https://www.pcrm.org/news/blog/clearing-choline-confusion