Be honest, you probably don’t think about the health of your brain very often. It’s likely your mind only comes to mind when mental fog strikes, you can’t remember what you walked into this room for, or forming a sentence feels harder than usual.
When that happens, you’re likely thinking, “If I’m struggling now, how bad is it going to be as I get older?” Been there. But, as any doctor will tell you, prevention is the best way to head off future health challenges (and the intrusive “What if!” thoughts that haunt us all).
Sure, working out, drinking less, and catching more z’s are all great ways to protect your brain health as you age. Still, one of the most enjoyable ways to take care of your mind might just be eating something delicious. By working a few brain-boosting go-tos into your regularly scheduled meal planning, you can fuel your cognitive functioning and maybe even lower your risk of cognitive decline.
But how? And is it hard? I’m happy to report that it’s easier than you think. Here, we asked registered dietitians who specialize in brain health and a couple of doctors who do the same for their favorite no-recipe recipes for optimal brain health. Check out the menu items on their regular rotation and work them into yours.
Open-faced veggie omelet
This protein-forward meal from Maggie Moon, RD, author of a new book, The MIND Diet: 2nd Edition, can come in clutch for breakfast, brunch, or breakfast for dinner on a busy weeknight. Pair it with a side of toast or tortilla, and you’re all set.
Sauté a mix of mushrooms and baby greens (like spinach or kale) in olive oil before dumping in two whisked eggs. Cook until the center is firm, and slide it onto a plate. “Every ingredient here works hard to provide nutrients for the brain, including eggs, which are rich in choline, a crucial nutrient for memory and mood,” explains Moon.
Plus, the mushrooms contain an antioxidant called ergothioneine, which some animal studies suggest may support brain health, she adds. Even the olive oil, which is packed with antioxidant properties (see: polyphenols), could give your mind a boost over time.
Greek yogurt bowl
Jessica Cording
“This is my go-to breakfast when I need something that takes minimal time to prep and eat and will set me up well for the day,” says Jessica Cording, RD, health coach and author of The Farewell Tour and The Little Book of Game Changers.
Plop some plain Greek yogurt into a bowl and top it with berries and a spoonful of almond butter. This winning combo provides probiotics that support a healthy gut-brain connection, fiber and brain-boosting antioxidants from the berries, and healthy fats from the nut butter, Cording explains.
Snack board
Maggie Moon
Turns out, a balanced, brain-healthy meal can come in the form of a pile of snacks, says Moon. Her ideal cognitive-support board almost always contains walnuts, one of the best sources of plant-based omega-3 fatty acids. Walnuts also contain anti-inflammatory polyphenols, gut-healthy fiber, and melatonin, which can help the brain clear away proteins that may build up and disrupt normal cell function, Moon adds.
From there, you can throw in some dried fruit, like fiber-rich prunes, carrots and a bean dip like hummus (beans are a staple of the MIND diet, an eating plan created to fend off cognitive decline), olives, cherry tomatoes, whole grain crackers, dark chocolate, Mandarin oranges, or any other healthy produce you’ve got lying around.
Sheet pan salmon and roasted veggies
Okay, you’ve heard this one before, but did you know it’s secretly brain fuel? Cording recommends throwing a slice of salmon, hunks of sweet potato or winter squash, and either broccoli or brussels sprouts (chef’s choice) on a pan and roasting till the fish is cooked through and those veggies are nice and brown. Yum.
The assignment is basic, but the cognitive benefits are not. “This easy meal is packed with omega-3s, vitamin D, B12, fiber, folate, and antioxidants—all essential for brain health and reducing inflammation,” explains Cording.
Dark chocolate pomegranate walnut bark
Amylee Amos
You don’t need a whole meal to support your brain health. An evening treat does the job too! This DIY dark chocolate bark is made up of ingredients that can aid your cognitive functioning and prevent decline, says Amylee Amos, RDN, PhD, founder of the Amos Institute.
Dark chocolate contains flavonols, an anti-inflammatory that can protect cells from damage and may also improve cerebral blood flow, Dr. Amos explains. The pomegranate seeds are also a nutritional powerhouse with brain benefits, she adds. They contain phytonutrients, which may reduce inflammation and oxidative stress. As for the walnuts, well, you know how much your brain loves the healthy fats in those suckers by now.
If you’re short on time, make a snack mix by combining dark chocolate chips, pomegranate seeds, and chopped walnuts in a bowl or to-go baggie. (Neuroscientist Anna Orr, PhD, assistant professor at Weill Cornell Graduate School of Medicine, likes munching on unsalted pistachios, almonds, and dark chocolate as a midday snack.)
Otherwise, you can melt those choco chips in the microwave, spread them across a lined baking sheet, and sprinkle pomegranate seeds and chopped walnuts on top. Let the bark chill in the fridge, and break it into chunks once fully cooled. Sounds like a cute little Sunday project, no?
Blueberry smoothie
When you’re in a pinch, smoothies can help you get lots of nutrients without much work, says Cording. To whip up some quality fuel sans quality time, she blends frozen wild blueberries, frozen cauliflower, half an avocado, chia seeds, cacao powder, spinach, and either protein powder or Greek yogurt. This super smoothie contains antioxidants, fiber, omega-3 healthy fats, and vitamins that support energy, focus, and long-term cognitive health, she adds.
Salmon salad
If you don’t have a freezer full of salmon, maybe it’s time to stock up. This superstar fish is full of omega-3 fatty acids, which support the structure and function of brain cells and enhance the communication between neurons, explains neurologist Shae Datta, MD, clinical assistant professor in the department of neurology at NYU Grossman Long Island School of Medicine.
That’s why one of Dr. Datta’s go-tos is a slice of grilled salmon over top of a salad made of leafy greens, chopped avocado, white beans, walnuts, and oranges. Along with healthy fats, this fiber-rich meal full of anti-inflammatory ingredients supports healthy digestion and may keep inflammation of your gut at bay, she explains. “If there is inflammation in the gut, it can affect the brain,” says Dr. Datta. While the blood-brain barrier does a good job of keeping infection out of the brain, it can become weaker if your digestive system is consistently inflamed.
Overnight oats with almond milk
This one takes a little forethought, but pouring some oats in a bowl or jar with equal parts almond milk creates the perfect base for berries, chia seeds, and crushed nuts. This quick breakfast, snack, or after-dinner treat is one of Dr. Datta’s favorites since it provides those healthy omega-3s, fiber, and antioxidants.
Salmon stackers
Barbie Boules
When cooking is a no-go but you’re looking for something savory, this simple recipe from Barbie Boules, RDN, a.k.a. The Cognition Dietitian and author of the Substack The Synapse, is perfect.
Stack some canned salmon on whole grain crackers (Boules likes the quinoa-and-brown-rice cakes) along with avocado, tomatoes, fresh herbs, and a little spritz of lemon and drizzle of olive oil, and you’re done.
With this combo of pantry staples and fresh ingredients, you’ll score healthy fats from the salmon, avocado, and olive oil. Those fats are linked to healthier blood vessels and, in turn, a healthy heart. That’s important since heart health is closely tied to cognitive decline, says Boules. You’ll also get lycopene from the tomatoes, which has been linked in observational studies with better cognitive trajectories and lower risk of neurodegenerative disease, Boules adds.
Related:
- What Longevity Experts Eat to Live Well
- Mixing Up Your Workouts Might Be the Secret to Longevity
- Sticking to an Early Breakfast Could Help You Live Longer
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