Nutritionists Say This Super Fruit May Help Slow Cognitive Decline

Here’s an amazing fact: Your brain can adapt and grow new neural pathways at any age. This ability is called "neuroplasticity," and everything from practicing daily brain games to staying active with exercise to taking up brain-boosting hobbies is good for brain health. Good nutrition also plays a role in keeping your brain and memory sharp.

“A diet rich in whole, nutrient-dense foods will help support cognitive health and can ultimately protect against decline,” says Amy Kimberlain, M.S., R.D.N., CDCES, of Amy’s Nutrition Kitchen, who recommends the MIND diet—a hybrid of the Mediterranean and DASH eating patterns. “This incorporates anti-inflammatory foods such as leafy greens, berries and olive oil, while limiting foods high in saturated fat, such as red meat, butter, cheese and baked goods. Studies suggest that this plant-forward diet may improve cognitive function and slow brain aging.”

Recent research has also found that a diet filled with foods rich in flavonols — the bioactive compound found in plant-based foods — is associated with slower rates of cognitive decline.

Want to protect your brain? These top brain-boosting foods can protect your memory, improve concentration, and promote good cognitive health in the years ahead:

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Salmon, tuna, cod, anchovies and sardines are all rich in omega-3 fatty acids, especially docosahexaenoic acid or DHA, which is found in large quantities in the brain. Omega-3s are associated with increased blood flow to the brain, says Kimberlain. Ingestion of omega-3 fatty acids also protects memory and cognitive well-being.

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Berries are packed with antioxidant polyphenols that protect against oxidative stress, which can cause cell damage in the brain, says Kimberlain. They contain potent antioxidants called flavonoids, including anthocyanins (the plant compound that gives berries and other colorful produce their rich hues). These substances help combat inflammation, which contributes to brain aging. Blueberries, in particular, have been studied as a "super fruit" that could protect against neurological decline.

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Cruciferous veggies such as broccoli, Brussels sprouts and cauliflower are anti-inflammatory, and high in phytochemicals, which are linked to improving brain health. “Broccoli is rich in gluconates, which is a compound that breaks down in the body and produces isothiocyanates,” says Kimberlain, “Studies link these to reducing oxidative stress and neuroprotective effects on the brain.”

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Whole grains such as barley, brown rice, quinoa, farro and buckwheat are rich in B-vitamins and fiber, which can also help lower cholesterol and improve brain health. Research has linked B-vitamins (including B6, B12, and folate) to reducing risk of cognitive decline due to their potential memory-boosting benefits, says Jaclyn London, M.S., R.D., C.D.N.

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Not only are oranges, tangerines and grapefruits high in antioxidant-powered vitamin C, but their outer peels contain a specific flavonoid called nobiletin, which has potent antioxidant and anti-inflammatory benefits. The peel has been studied in animals for its potential to treat Alzheimer’s disease. So, go ahead and add fresh zest to add a zingy, healthy garnish to salmon or salads.

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Cocoa beans are rich in flavonols which are linked to a slower rate of cognitive decline. Research has found consumption of 70% dark chocolate with improved cognitive performance, so aim for chocolate that contains at least this percentage of cocoa or higher to get optimal anti-inflammatory benefits.

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Greens such as spinach, kale, and collard greens are full of nutrients such as folate, a B vitamin that plays a vital role in promoting optimal brain function by aiding in the production of neurotransmitters such as serotonin and dopamine. They’re also high in flavonols and vitamin K, which support brain plasticity and memory retention, says Kimberlain.

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Pinto, kidney and black beans are excellent sources of B vitamins, specifically the neuro-protectors folate and B6, says London. Folate is especially important because it's responsible for the conversion of homocysteine into the amino acid methionine, which helps regulate your liver. High levels of homocysteine have been linked with an increased risk of Alzheimer's, meaning eating enough folate is crucial for lowering your risk.

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Besides containing the caffeine that gives your brain that short-term energy jolt and sharpened concentration in the morning, coffee is also a major source of antioxidant polyphenols. Research suggests these antioxidants support healthy brain aging and are linked with reduced risk of cognitive decline and dementia.

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Not a coffee drinker? Tea has some of the same neuroprotective effects as coffee. Specifically, green tea, which contains a polyphenol known as EGCG, has been well researched for its links to supporting brain health. A study published in the journal Phytomedicine also suggests that green tea plays a role in benefitting memory, attention and brain function, says London.

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“Walnuts contain alpha-linolenic acid (ALA), a plant-derived source of omega-3 fatty acid that’s essential for building brain cell membranes and supporting communication between neurons,” says Kimberlain. Research links walnuts to reducing inflammation and oxidative stress, and eating 1 ounce per day (that equates to ¼ cup) could improve cognitive function.

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These are packed with healthy fatty acids and vitamin E, which are both beneficial for brain health. Try adding avocados to your favorite salads or as a secret baking ingredient: You can swap it for butter in many traditional recipes for cakes and breads, suggests London. Just remember that although avocado is high in healthy fat, it's still higher in calories than other fruits (a quarter of an avocado is about 60 calories).

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Extra-virgin olive oil is a staple of the MIND and Mediterranean diets because it provides monounsaturated fat, omega-3s, and antioxidant-rich vitamin E that science shows can be protective for the brain. A recent study found that people who consumed 7 grams (or 1.4 teaspoons) per day of EVOO had a 28% lower risk of dementia-related deaths compared to participants who never or rarely consumed olive oil.

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Curcumin, the active ingredient in turmeric, is a potent antioxidant and anti-inflammatory compound that preliminary research shows could benefit people with Alzheimer’s, says Kimberlain. But it's important to note that the studies looked at highly concentrated curcumin supplements with a dose of between 500-2,000 mg daily, which is more than one would consume if using turmeric as a spice. In addition, many studies that showed benefits were done in animals, while studies in humans revealed mixed results.

Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.