Brain Foods that Are Good for You | Jim Kwik & Dr. Lisa Mosconi

Some diets have been shown to provide a variety of health benefits. The Mediterranean diet — which focuses on foods like vegetables, whole grains and olive oil — is known for being heart-healthy. But it can also be good for your brain, by minimizing white and gray matter changes.

“It has been found that the Mediterranean diet also decreases white matter changes,” says Dr. Tousi. “It increased thickness in gray parts of the brain, we call it the cortex of the brain where the thinking process is.”

Another frequently recommended diet, the MIND diet is a mix of the Mediterranean diet and the DASH diet, which was developed to lower blood pressure. The MIND diet focuses on brain-boosting foods like fish and berries, while nixing foods like red meat, fried foods, sweets and fast food.

Cutting out pro-inflammatory and high-sugar foods can boost your brain and also may help prevent conditions such as Alzheimer’s and dementia.

Some examples of fish and seafood products to add to your diet include:

• Salmon.
• Tuna.
• Herring.
• Sardines.

Berries

“Add color to your plate,” recommends Dr. Tousi. Making sure your meals have a mix of different fruits and vegetables is a good way to get a balance of nutrition for your body and brain. Berries are on the list of recommended fruits to add to your diet under the MIND diet due to their source of vitamins, minerals and fiber.

Various studies have shown that berry fruits can have a positive impact on neurodegenerative diseases due to aging. While more research still needs to be done, a 2014 study shows that eating berries can improve memory. A bowl of strawberries never sounded sweeter!

Some delicious berries to add to your diet include:

• Blueberries.
• Strawberries.
• Blackberries.

Try swapping out your simple carbs with whole-grain substitutions such as: 

• Brown rice.
• Quinoa.
• Oatmeal.
• Whole-grain bread.
• Whole-grain pasta.
• Buckwheat.

Overall, being mindful of what you eat can have many health benefits for your whole body — including your brain and memory. Even small changes can make a big difference. Explore new diets or switch out certain foods in your daily meals to deliver some brain-boosting goodness.

The Best Foods To Eat for Better Memory and Brain Health