Published On 10/6/2026
Many factors contribute to maintaining brain capabilities, especially as we age, from staying socially active to getting enough sleep. But research increasingly indicates that food can also help strengthen memory and slow the decline of cognitive abilities.
According to an article on the American “Time” website, there is a diet that includes many of the best foods that are beneficial for brain health, and it is the diet known for short as “MIND.”
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The MIND diet combines the Mediterranean diet with the Neurodegeneration Delay Diet, which was reported in 2015 by two papers on whether this diet could slow the onset of dementia.
The researchers’ findings showed that this diet, which reduces saturated fat and emphasizes foods such as vegetables, whole grains, nuts, beans, fish, berries, lean proteins and olive oil, is associated with slower rates of cognitive decline.
According to researchers, these foods provide great protection for the brain in the long term, as they are rich in fatty acids such as Omega-3 and Omega-6, which help reduce inflammation and what is known as stress resulting from the oxidation process.
Below are 6 foods that are beneficial for brain health, especially with regard to preventing cognitive decline.
Leafy vegetables
- Such as: spinach, arugula, Swiss chard, and green cabbage
- Frequency: At least six times a week.
Experts say, according to the Time article, that the darker the green color, the better, noting that leafy vegetables are rich in vitamin K, folic acid, and lutein, which play an important role in brain health.
A 2018 study showed that eating a daily serving of leafy vegetables slowed cognitive decline by 11 years. Other research, such as a 2021 systematic review, has also indicated that diets rich in lutein are associated with improvements in brain function and structure in older people.
Leafy vegetables are also a major source of fiber, which plays an important role in maintaining intestinal health. Research has linked an imbalance in certain bacteria in the intestines, causing inflammation, and poor cognition, depression, and anxiety.
Berries
- Such as: blueberries, raspberries, blackberries, and strawberries.
- Frequency: At least twice a week.
All types of fruits are good for you, but berries are especially beneficial for your brain health as you age, and according to experts, flavonoids, which are abundant in berries, are the reason.
In a 2020 study, researchers measured the cognitive functions of more than two thousand people, and found that those who consumed more flavonoids were 40% less likely to develop dementia than those who consumed less.
In an extensive study conducted in 2012 that included more than 16,000 nurses, the results showed that symptoms of deterioration in cognitive and perceptual functions were two and a half years slower among those who ate more amounts of blueberries and strawberries, compared to those who rarely ate them.
Fatty fish
- Such as: salmon, tuna, sardines, and herring.
- Frequency: At least once a week.
Unsaturated fatty acids, such as omega-3, which are found in some fish and plant oils, play a vital role in maintaining the structure of membranes around brain cells. Fatty fish such as salmon and tuna contain some of the highest levels of omega-3 fatty acids in food, while other types of seafood, such as oysters and cod, contain lower levels of omega-3 fatty acids, but they are still beneficial, according to experts.
Nuts and seeds
- Such as: walnuts, pumpkin seeds, chia seeds, and ground flax seeds.
- Frequency: At least five times a week.
If you don’t like seafood or can’t commit to eating fatty fish regularly, you can get omega-3 from plant sources such as nuts and seeds, which are rich sources of these acids.
Studies show that walnuts are particularly beneficial for supporting brain health and reducing cognitive decline, by helping to reduce inflammation and oxidative stress.
Researchers from the University of Reading in the United Kingdom found that participants in the 2025 study who ate walnuts as part of breakfast had faster response times and better memory performance later in the day, compared to those who ate yogurt for breakfast.
oil Olive
- How often: Use it as the main source of fat for cooking.
Olive oil contains a number of monounsaturated and polyunsaturated fatty acids, and other types of healthy fats, in addition to vitamin E. Extra virgin olive oil, in particular, contains “very powerful” antioxidants.
Research has linked olive oil intake to improved cognitive performance and a lower risk of dementia. In a large study conducted in 2024, the results showed a reduced risk of dementia-related death over 28 years in people who consumed at least 7 grams of olive oil daily.
Eggs
- How often: About six eggs a week if your cholesterol levels are normal.
Eggs are a great source of protein. Early studies on the “MIND” diet did not show a positive or negative association with eggs, but recent research has found that eggs may provide a number of benefits to the brain, such as reducing the risk of Alzheimer’s dementia and improving memory.
A study conducted in 2024 revealed that eating at least two eggs per week is linked to a lower risk of dementia.
Experts say that the beneficial component for brain health is found in egg yolks. They advise being careful about the amount of eggs a person eats if his cholesterol levels are high.
