Plant-based foods
Diets rich in plant foods have positive effects on weight, metabolism and inflammation.
Berries.
Berries containing flavonoids, such as blackberries, blueberries and raspberries, may protect against age-related cognitive decline, according to a 2018 review. The paper acknowledges that more human studies are needed, and that the effects have been more clearly demonstrated in animals.2
Citrus and green tea are also addressed in this review. Citrus and green tea also contain flavonoids, which have been shown in two other foods reviewed to reduce inflammation and promote cognitive function3.
Berries are delicious on their own as well as added to cereal porridge, smoothies, yogurt, vegetable and fruit salads.
Dark green leafy vegetables.
Kale, collard greens, spinach and broccoli are good sources of vitamin E and folic acid, says Martha Claire Morris, SCD, director of the nutrition and nutrition epidemiology section at Rush University Internal Medicine in Chicago.
For example, ½ cup of cooked spinach contains 13% of the daily value of vitamin E and 33% of folic acid.45
It is not known exactly how folic acid protects the brain, but perhaps it does so by reducing the concentration of an amino acid called homocysteine in the blood. High homocysteine levels can damage nerve cells in the brain, and folic acid helps break down homocysteine.
High homocysteine levels are also associated with an increased risk of heart disease.
Dark leafy greens can be steamed or pan-fried as a side dish, added raw to smoothies, used as a base for salads or added to broths for soups.
Whole grains
Fiber-rich whole grains are an integral part of the Mediterranean diet, which is high in fruits, vegetables, nuts, seeds, olive oil and wine.
A 2021 study found that the Mediterranean diet may be a "protective factor against memory loss" in older people (the average age in this study was 70). Earlier studies suggested a similar effect, but further research is needed to confirm this.6
Nikolaos Skarmeas, MD, assistant professor of neurology at Columbia University, says, "There is value in eating patterns because we eat foods and nutrients not in isolation but in combination with other foods.
A Mediterranean diet can reduce vascular risk factors such as inflammation, oxidative stress and hypertension6
Both foods help support heart and brain health and function, but they should be eaten in moderation to avoid weight gain. Almonds and hazelnuts are also healthy nuts.
Peanut butter with sliced apples is a hearty snack, and chopped peanuts can be sprinkled on salads or cooked vegetables.
Red wine.
Studies have shown that people who drink moderate amounts of red wine and other alcohol may reduce their risk of developing Alzheimer's disease, but what wine drinkers do (or don't do) may affect their risk of developing the disease, says Dr. Carrillo. 10.
Dr. Carrillo explained that "people who drink alcohol and have a healthy diet may be healthy in other aspects of their lives, so it's hard to determine whether it's healthy eating or other healthy behaviors that protect them."
It's worth noting that the Dietary Guidelines for Americans 2020-2025 recommend no more than two drinks per day for men and one drink per day for women when drinking alcohol. The guidelines also do not recommend that people who do not drink start drinking or increase the amount they drink.7
Diet and exercise
Diet as well as regular exercise is important for improving memory.
2020.