Many of the best foods for a healthy brain are featured in the MIND diet, which is “like if the Mediterranean and DASH diets had a baby,” says Liz Weinandy, a registered dietitian and instructor of practice in dietetics and nutrition at the Ohio State University. “It’s taking the best parts of both sides, and both sides are super healthy.”
These foods offer a number of protective benefits when it comes to the long-term health of your brain, says Lauren Ptomey, a registered dietitian and associate professor in the department of internal medicine at the University of Kansas Medical Center. That includes helping reduce inflammation and oxidative stress, as well as providing brain-boosting omega-3 and omega-6 fatty acids. “Those are going to be some of the key things we're looking for” to support brain health, she says.
Such as: Kale, spinach, Swiss chard, arugula, collard greens
When choosing foods to support your brain, leafy greens like kale and spinach “have the most research behind them [and] are shown to be the most powerful,” says Jennifer Ventrelle, a registered dietitian and assistant professor in the departments of family and preventive medicine and clinical nutrition at RUSH University.
Leafy greens are packed with vitamin K, folate, and lutein, which play an important role in the health of your brain, adds Zumpano. Other research, such as a 2021 systematic review, linked diets higher in lutein with improved brain function and structure in older adults.
When choosing greens, “the darker the better,” says Ventrelle. Iceberg and romaine lettuces do offer some benefits, but “kale, spinach, arugula—the deep, dark leafy greens—are going to be the best,” she says. These darker-hued greens are a richer source of brain-supporting nutrients.
Berries
How often: At least two servings a week, according to the MIND diet
Flavonoids, plant-based compounds found in a variety of fruits and vegetables, have been linked to a number of mind-health benefits. Researchers measured the cognitive function of more than 2,000 people in one 2020 study and observed that those who consumed more flavonoids were 40% less likely to have developed dementia, compared to those who ate the least.
Such as: Salmon, tuna, mackerel, sardines, herring
Omega-3 fatty acids are “so important” for your brain, says Weinandy. These polyunsaturated fatty acids, which are found in certain fish and plant oils, play a critical role in maintaining the structure of membranes around cells in the brain. “Our brain cells need an extra large amount of that fat to make those membranes,” she explains, and healthy fatty acids in your diet can support this process.
Less-fatty seafood varieties, such as shellfish and cod, contain lower levels of omega-3 fatty acids but can still be beneficial. Some research has suggested that “all fish and seafood, even the ones that aren't super rich in omega-3 fatty acids, were associated with brain health benefits,” says Ventrelle.
Nuts and seeds
How often: At least five servings a week, according to the MIND diet
Studies on walnuts suggest they may be particularly good at supporting the health of your brain and reducing cognitive decline, possibly by helping to minimize inflammation and oxidative stress. Researchers from the University of Reading in the U.K. found that participants in a 2025 study who ate walnuts as part of their breakfast had faster reaction times and better memory performance later in the day compared to those who had muesli and yogurt for breakfast.
How often: Use it as your main cooking fat, according to the MIND diet
Research has linked olive oil intake to better cognitive performance and lower dementia risk. People who consumed at least 7 grams a day of olive oil showed a 28% lower risk of dementia-related death over 28 years in a large 2024 study.
Eggs
How often: About six a week if you have normal cholesterol levels, says Zumpano
“The thought is that the component that is so beneficial is the choline contained with them,” says Ventrelle. And like fatty fish, eggs also have some DHA.
If you have higher cholesterol levels, “you want to be just a little more cautious on how many yolks you're eating in a week, but that doesn't mean you have to avoid or limit them,” says Zumpano.
Foods to limit for brain health
The good news, though, is that if you love a steak or side of fries, you don’t have to give them up entirely. In that same study, people who consumed these foods but “at moderate levels still had healthy brains,” says Ventrelle. “So essentially, the message is you don’t have to completely cut those foods out in order to live a brain-healthy lifestyle.”
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