Feed your brain: 7 essential foods for lifelong cognitive health

  • Food

  • Jun. 17, 2025

Key takeaways:

• A neuroprotective diet can reduce the risk of cognitive decline by up to 45%.
• Prioritize leafy greens, berries, fatty fish, nuts, whole grains, olive oil, and eggs.
• Avoid ultra-processed foods, excessive sugars, sodium, and saturated fats.
• Nutrition is a key factor in maintaining memory, focus, and long-term brain function

Download our free whitepaper ‘The vibrant mind’ for the full dietary plan and supporting science
TheVibrantMind-Cover

What if the secret to staying sharp, focused, and mentally resilient was already on your plate?

As the global population ages and neurodegenerative conditions like Alzheimer’s and dementia rise, nutrition is emerging as one of the most powerful tools we have to protect our brain health. In fact, research shows that up to 45% of dementia cases could be prevented or delayed with lifestyle changes— and diet is one of the most influential among them.

Drawing on findings from our science-backed whitepaper, The Vibrant Mind: A Guide to Neuroprotective Nutrition, we’ve identified seven essential foods scientifically linked to better brain function, reduced inflammation, improved quality of life and delaying of cognitive decline.

Here are the seven best foods for brain health according to our clinical research:

1. Leafy greens – the cognitive powerhouse

Think of leafy greens as brain fuel. Rich in folate, vitamin K, lutein, and beta-carotene, these vegetables are proven to slow brain aging. One study found that people who ate 1–2 servings of leafy greens daily had brains that functioned up to 11 years younger than those who rarely consumed them.

Try: Spinach, kale, swiss chard, arugula and romaine.

3. Fish rich in omega-3 – fuel for brain cells

Certain types of fish are a top source of omega-3 fatty acids, especially the types called DHA and EPA. These fatty acids are critical for maintaining brain structure, supporting neuron communication and reducing inflammation. The brain is 60% fat—and about 40% of that is made up of omega-3 fatty acids. Aim for at least 2-3 servings per week.

Try: Salmon, mackerel, sardines and trout.

5. Whole grains – energy for focus and function

Whole grains provide slow-releasing energy to the brain and also support gut health. Stabilized energy levels are great at improving concentration. Whole grains are also key gut-brain foods, key for great gut-health. Higher intake of whole grains is associated with reduced risk of dementia and better cognitive performance. Including whole grains in your normal meals 3 times a day is the optimum approach.

Try: Oats, quinoa, brown rice, farro and barley.

7. Eggs – brain-nourishing and nutrient rich

Eggs are an excellent source of choline, a nutrient essential for memory and neurotransmitter function. They also contain vitamins B6, B12, D and E as well as zinc. Moderate egg consumption has been linked to improved brain performance, especially when part of a balanced diet. Including 2 – 4 eggs per week as part of your healthy diet is a great way to boost your memory.

Try: Boiled, poached or scrambled with leafy greens or even in a frittata.

2. Berries – antioxidant-rich brain protectors

Berries are antioxidant-rich foods which are incredibly important for brain function. They contain natural compounds (anthocyanins, a type of flavonoid that reduces oxidative stress) that protect brain cells and help them communicate with each other. Systematic reviews show that berry consumption improves memory and slow brain aging. Including a cup of fresh or frozen berries in your diet four times a week is a great way to boost your brain function.

Try: Blueberries, strawberries, blackberries and raspberries. 

4. Nuts & seeds – tiny nutrient powerhouses

Nuts and seeds contain vitamin E, healthy fats, and antioxidants. All of these nutrients are crucial for protecting brain cells from damage. Walnuts, in particular, have been linked to improved memory function and reduced inflammation. Just 1 ounce of nuts a day can deliver all of these brain benefits.

Try: Walnuts, flaxseeds, chia seeds, almonds and pistachios.

6. Olive oil – liquid gold for the brain

Extra-virgin olive oil is a cornerstone of brain-healthy diets like the Mediterranean and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets. This anti-inflammatory fat is rich in polyphenols and monounsaturated fats that reduce inflammation and protect your brain from damage which is key for great brain health. Studies show olive oil can help preserve memory and slow down brain-aging. Using a tablespoon of olive oil as part of your normal cooking, and food dressing is the perfect approach.

Tip: Use it as a salad dressing base or for light sautéing. 

Secret extra bonus: what you drink matters too

Don’t forget that what you drink also has a huge impact on your overall health as we as your brain. Drinking 1.5 liters of water a day is the perfect addition to a brain-friendly diet.

Frequently asked questions (FAQ):

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