The "Superfruits" That May Help Fight Alzheimer's

The "Superfruits" That May Help Fight Alzheimer's

We all know that the food you eat can benefit your entire body. But did you also know that your brain can adapt and grow new neural pathways at any age? It's called "neuroplasticity," anything from playing daily brain games to eating the right foods can help improve it.

"A diet rich in whole, nutrient-dense foods will help support cognitive health and can ultimately protect against decline," says Amy Kimberlin, RD, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, who recommends the MIND diet — a combination of the Mediterranean and DASH diets. "This diet includes anti-inflammatory foods like leafy greens, berries, and olive oil while limiting foods high in saturated fat, like red meat, butter, cheese, and baked goods. Studies suggest that this plant-based diet may improve cognitive function and slow brain aging." Recent research has also found that a diet rich in flavonols—the bioactive compound found in plant foods—is linked to slower rates of cognitive decline.

Are you excited about boosting your brain? Read on to learn about the best brain-boosting foods that can help keep your memory sharp and improve your focus, productivity, and overall cognitive health in the short and long term.

Fatty Fish

Salmon, tuna, cod, anchovies, and sardines are rich in omega-3 fatty acids, particularly docosahexaenoic acid, or DHA, found in high amounts in the brain. Kimberlin says omega-3s are linked to improved cognition and increased blood flow to the brain. Research suggests that DHA can lower levels of beta-amyloid in the brain, a protein linked to Alzheimer's disease.

Berries

Kimberlin says berries are loaded with antioxidant polyphenols that protect against oxidative stress, which can cause cell damage in the brain. They're also packed with powerful antioxidants called flavonoids, including anthocyanins (the plant compounds that give berries and other fruits their rich pigments) that help fight inflammation, contributing to brain aging. Blueberries, in particular, have been studied as a "superfruit" that could help fight Alzheimer's disease.

Turmeric

Curcumin, the active ingredient in turmeric, is a powerful antioxidant and anti-inflammatory compound, and research has shown it may benefit people with Alzheimer's, Kimberlin says. "It may improve memory and help with age-related mental decline, but it's important to note that studies have looked at high-concentration curcumin supplements at doses ranging from 500 to 2,000 mg per day, which is more than you'd consume if you used turmeric as a spice.

Broccoli

Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower are anti-inflammatory, rich in vitamin C and flavonoids, and linked to improved brain health. "Broccoli is rich in gluconate, a compound that breaks down in the body to produce isothiocyanates, and studies have linked these to reduced oxidative stress and neuroprotective effects on the brain," says Kimberlin.

Whole grains

Whole grains like 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 (such as B6, B12, and folate) to a reduced risk of cognitive decline due to their potential memory-boosting benefits, says Jacqueline London, MS, RD Certified.

Citrus

Not only are oranges, tangerines, and grapefruits high in antioxidant vitamin C, but their outer peels also contain a specific flavonoid called nobiletin, which has antioxidant and anti-inflammatory benefits. They're also being studied for their potential in treating Alzheimer's disease. It's worth grating an orange to add a refreshing, healthy garnish to salmon or salads.

Dark Chocolate

Cocoa beans are rich in flavonols, which are linked to a slower rate of cognitive decline. Research has linked consuming 70% dark chocolate to improved cognitive performance, so aim for chocolate at least 70% cocoa or higher to reap the anti-inflammatory benefits of polyphenols.

Blocks of dark chocolate on a dark background with grated chocolate, a pile of broken chocolate chips

Dark Leafy Greens

Spinach, kale, and collard greens are packed with essential nutrients, including folate, a B vitamin that plays a vital role in promoting optimal brain function by helping produce neurotransmitters like serotonin and dopamine. They're also rich in flavonols.

Peanuts and vitamin K support brain plasticity and memory retention says Kimberlin.

Beans

Red, kidney, and black beans are excellent sources of B vitamins, especially folate and vitamin B6, says London. Folate is especially important because it converts homocysteine ​​to the amino acid methionine, which helps regulate the liver. High levels of homocysteine ​​have been linked to an increased risk of Alzheimer's disease, meaning getting enough folate is crucial to reducing your risk.

Coffee

In addition to containing caffeine, which gives your brain a short-term boost of energy and sharp focus in the morning, coffee is also a major source of polyphenol antioxidants that research suggests can help. It can support healthy brain aging and has been linked to a lower risk of cognitive decline and dementia.

Green Tea

Are you not a coffee fan? No problem. The same study that showed coffee's neuroprotective effects found the same brain benefits as tea consumption. Green tea, which contains a specific polyphenol known as EGCG, has been well-researched for its association with supporting brain health. A recent study published in Phytomedicine journal also suggests that green tea benefits memory, attention, and brain function, says London.

Walnuts

"Walnuts contain alpha-linolenic acid (ALA), a plant-based source of the omega-3 fatty acid essential for building brain cell membranes and supporting communication between neurons," says Kimberlin. Research links walnuts to reduced inflammation and oxidative stress, and eating 1 ounce daily (about ¼ cup) can improve cognitive function.

Avocados

It contains healthy fatty acids and vitamin E, which are good for brain health. Try adding avocado to your favorite salads or as a secret ingredient in baking: You can replace butter in many traditional cake and bread recipes, suggests London. Remember that while avocados are high in healthy fats, they're still higher in calories than other fruits (a quarter avocado has about 60 calories).

Olive oil

Extra-virgin olive oil is a staple in the MIND and Mediterranean diets because it provides monounsaturated fats, omega-3 fatty acids, and antioxidant-rich vitamin E, which has been shown to protect the brain. One recent study even found that people who consumed 7 grams (or 1.4 teaspoons) of extra-virgin olive oil daily had a 28% lower risk of dementia-related death than participants who never or rarely consumed olive oil.