As we age, maintaining brain health and vitality becomes a top priority for many. However, one in nine people over the age of 65 suffers from Alzheimer's disease, and another 17% have mild cognitive impairment, according to the Alzheimer's Association.
While aging contributes to dementia, lifestyle factors can either reduce or increase the risk. Things like a healthy diet and regular exercise play a key role in supporting brain health and vitality.
What is a Brain Diet?
A brain diet specifically focuses on foods that can help protect brain health and reduce the risk of Alzheimer's disease and other forms of dementia. This diet is based on the Mediterranean and DASH diets—two healthy, nutritionally-focused eating plans.
Over decades of research, nutritional epidemiologist Martha Clare Morris, PhD, and her colleagues at Rush University Medical Center in the US, identified nine key foods linked to improved brain function and a reduced risk of Alzheimer's disease. Each of these foods is rich in compounds proven to protect and nourish the brain.
The MIND diet is a combination of the Mediterranean and DASH diets, with a special focus on brain health and the foods that contribute to it. In addition to following a generally healthy eating pattern, prioritizing these nine foods can help reduce the risk of dementia.
Also, be sure to get plenty of physical activity, manage stress, get enough quality sleep, and engage in brain-stimulating activities to help keep your brain active.
A Brain-Youth Diet Food List
Here's what to eat more of each week on the MIND diet to keep your brain youthful.
Whole Grains
Eat two or more servings per week. A serving is about half a cup of cooked whole grains, as they are the foundation of a healthy diet. They help reduce the risk of heart disease, manage diabetes, promote weight loss, and protect the brain.
In addition, they come in many forms and varieties, making them versatile. Brown rice, oats, and other whole grains contain magnesium, which helps brain cells use energy.
Leafy Greens
Aim for at least six servings per week. One serving is about two cups of raw vegetables or one cup of cooked vegetables, and it may not be surprising that nutrient-dense leafy greens, such as kale, spinach, collard greens, and Swiss chard, are packed with health benefits.
When it comes to brain health, they are essential. Leafy greens contain antioxidants, including beta-carotene and folate, and are also rich in vitamin K. Observational studies, such as a 2022 study in the journal Alzheimer’s and Dementia Translational Research and Clinical Interventions, suggest that higher blood levels of vitamin K are associated with improved cognitive function.
Berries
Aim for at least two servings per week. One serving is about one cup of berries. Berries aren't just delicious; they're also a rich source of brain-protective compounds, including antioxidants. Research, such as a 2018 study in the International Journal of Molecular Sciences, suggests that regularly eating berries can reduce inflammation and strengthen the connections between neurons (brain cells), making it easier for them to communicate with each other.
4. Nuts
Aim for five or more servings per week. One serving is about one ounce of nuts, or about 24 almonds or 49 pistachios. Nuts like almonds are perfect for a high-fiber, filling snack that helps curb hunger. They also have some great health benefits.
Almonds are rich in vitamin E, an antioxidant that neutralizes harmful free radicals around brain cells, according to the National Institutes of Health. Walnuts contain anti-inflammatory omega-3 fatty acids, and pistachios provide complete protein, similar to that found in animal foods.
5. Beans
Aim for: 4 or more servings per week. One serving of beans is 1/2 cup cooked. Many types of beans, also known as legumes, including chickpeas, navy beans, and pinto beans, provide magnesium, folate, and plant-based protein. Beans, including canned ones, contain fiber, which helps control blood glucose levels, which can damage brain cells when they are high.
Vegetables
Aim for: 7 or more servings per week. One serving of vegetables is 1 cup chopped vegetables or 2 cups raw vegetables.
The Dietary Guidelines for Americans 2020-2025 recommend 2 1/2 cups of vegetables daily as part of a 2,000-calorie diet. The MIND diet also emphasizes vegetables for good reason. Vegetables are rich in vitamins, including folate.
A 2021 study published in Frontiers in Neuroscience concluded that folic acid deficiency increases the risk of Alzheimer's disease, and that adequate intake protects against this disease.
A 2023 study published in Nutrients found that older adults who regularly ate fruits and vegetables experienced a reduction in mild cognitive impairment compared to those who ate fruits and vegetables irregularly.
Fish
Aim for one or more servings per week. A serving of fish is about 113 grams cooked. Fish is an excellent source of protein, which the body uses to produce neurotransmitters, compounds that allow brain cells to communicate with each other. Fatty fish, such as salmon, also provide omega-3 fatty acids, which reduce inflammation and are used to build brain cells.
Poultry
Aim for two or more servings per week. A serving of chicken or turkey is about 113 grams.