Nearly 10% of adults in the United States aged 65 and older have some form of dementia, with Alzheimer’s disease being the most common. And sadly, those numbers are only expected to grow, with projections showing that dementia cases will double by 2060.
Here’s the good news—while genetics play a role, your lifestyle (particularly your diet) can have a very significant impact on the health of your brain and whether or not you develop a cognitive disease.
Research shows that certain foods can protect against cognitive decline, improve memory, enhance focus, and even boost your mood. In fact, eating a nutrient-rich, brain-boosting diet is one of the most powerful ways to reduce your risk of developing Alzheimer’s and other forms of dementia.
Now, what exactly are these brain-boosting foods, and how can you incorporate them into your daily life?
Let’s take a look at the top 9 foods you should be adding to your plate to protect your brain and stay “sharp” for years to come. As always, I highly recommend USDA Certified Organic versions of these foods and beverages!
1. Leafy Greens (Spinach, Kale, Broccoli)
When it comes to brain health, leafy greens like spinach, kale, and broccoli are among the best foods you can eat.
These vegetables are packed with antioxidants, vitamins, and phytochemicals that help reduce inflammation and protect the brain from oxidative stress—two major contributors to cognitive decline.
One 2018 study found that eating leafy greens regularly was associated with a slower rate of cognitive decline in older adults. In fact, those who consumed one serving of leafy greens per day had a brain age that was 11 years younger than those who didn’t.
To reap the full benefits, aim for 1 to 2 cups of leafy greens daily. Add spinach to your smoothies, toss kale into your salads, or sauté some broccoli as a delicious side dish. Get creative—adding leafy greens to your meals is easier than you think!
2. Berries (Blueberries, Strawberries, Blackberries)
Berries are a powerhouse of antioxidants, particularly flavonoids, which help protect the brain from oxidative damage.
Studies show that eating berries regularly can boost memory, slow cognitive decline, and even protect the brain against diseases like Alzheimer’s.
Harvard Medical School highlights a study that found blueberry consumption may help improve memory in older adults. The antioxidants in berries promote brain cell communication, which is essential for maintaining cognitive function as we age.
How to: To get the most out of berries, aim for 1/2 to 1 cup per day. Enjoy them fresh as a snack, sprinkle them over your morning yogurt or oatmeal, or blend them into your smoothies for a burst of flavor and brain power.
3. Nuts (Walnuts, Almonds)
Nuts are packed with healthy fats, antioxidants, and Vitamin E, all of which play a critical role in supporting brain health.
Walnuts, in particular, have been shown to improve memory and cognitive function. They’re also an excellent source of omega-3 fatty acids, which are essential for brain health and may help protect against cognitive decline.
Research has found that walnuts could improve cognitive function and memory in older adults. The research showed that those who consumed walnuts regularly performed better on tests measuring cognitive performance.
To get your dose of brain-boosting nutrients, eat a handful (about 1 oz) of walnuts or almonds 4 to 5 times a week. Snack on them throughout the day, or sprinkle them over salads, oatmeal, or yogurt.
4. Turmeric
Turmeric, the vibrant yellow spice commonly used in curry, contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties.
Curcumin has been shown to increase brain-derived neurotrophic factor (BDNF), which is crucial for the growth and repair of brain cells. Additionally, curcumin may help clear amyloid plaques in the brain, which are associated with Alzheimer’s disease.
Research has also shown that curcumin’s neuroprotective effects may help prevent Alzheimer’s. One study even found that curcumin could improve brain function and reduce the formation of amyloid plaques in animal models.
To get the brain-boosting benefits of turmeric, add 1/2 to 1 teaspoon of turmeric to soups, curries, and smoothies, or make a warm cup of golden milk for a comforting, brain-boosting beverage.
5. Whole Grains (Oats, Quinoa, Brown Rice)
Whole grains are a rich source of fiber and B vitamins, which are essential for brain function.
They help stabilize blood sugar levels, ensuring a steady supply of energy to the brain. Additionally, consuming whole grains regularly has been linked to a lower risk of cognitive decline.
A systematic review found that a diet high in whole grains and low in refined sugars is beneficial for maintaining brain health and preventing cognitive impairment in older adults.
Aim for 3 to 5 servings of whole grains per day. Replace refined grains with whole grains at breakfast (try oatmeal), lunch (add quinoa), and dinner (swap brown rice for white rice).
6. Beans and Legumes (Lentils, Chickpeas, Peas)
Beans and legumes are excellent sources of plant-based protein, fiber, and B vitamins, all of which are essential for brain function.
They also help regulate blood sugar, providing steady energy to the brain and reducing the risk of cognitive decline.
Research has found that legumes contribute to better brain health and lower the risk of dementia, especially in older adults.
Aim for 1/2 to 1 cup of beans or legumes 3 to 4 times per week. Add them to soups, stews, or salads, or enjoy them as a plant-based protein source in dishes like veggie burgers.
7. Dark Chocolate
This one may surprise you! Dark chocolate is rich in flavonoids, particularly epicatechin, which has been shown to improve brain plasticity and cognitive function.
Additionally, dark chocolate increases blood flow to the brain, helping to improve focus and memory.
Research suggests that dark chocolate can help individuals improve or recover their neurovascular connectivity. In fact, regular consumption of dark chocolate has been linked to better memory performance as well.
Consume 1 ounce (28 grams) of dark chocolate daily. Enjoy it as a snack or add cocoa powder to smoothies or baked goods for an antioxidant boost. Look for chocolate that is 70% cocoa or higher (as these types typically contain less sugar as well).
8. Green Tea
This one is sure to make some folks happy, considering green tea is one of the most popular beverages in the world. Green tea is packed with catechins, a type of antioxidant that helps protect the brain from neurodegeneration.
The caffeine and L-theanine in green tea also improve focus and cognitive performance, making it an ideal beverage for enhancing mental clarity.
A study found that drinking green tea regularly may help protect the brain from neurodegeneration and support cognitive health.
Aim to drink 1 to 3 cups of green tea per day. Enjoy it throughout the day or as a calming afternoon beverage to boost brain function.
9. Coffee
Coffee isn’t just a morning pick-me-up—it is one of the best beverages for supporting brain health and reducing your risk of Alzheimer’s disease. Research shows that coffee is rich in powerful antioxidants, including chlorogenic acid and polyphenols, which help combat oxidative stress and inflammation—two key drivers of cognitive decline.
Caffeine, coffee’s most well-known compound, works by blocking adenosine, a neurotransmitter that makes you feel tired. This increases the release of other brain-boosting chemicals like dopamine and norepinephrine, improving focus, mood, and reaction time. But the benefits go far beyond a mental energy boost. Studies have linked regular coffee consumption with a significantly lower risk of Alzheimer’s and Parkinson’s disease.
In fact, a study published in Frontiers in Neuroscience found that drinking 3 to 5 cups of coffee daily in midlife is associated with a 65% reduced risk of developing Alzheimer’s later in life. Coffee also increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells, enhancing memory and learning.
Conclusion:
While a nutrient-rich diet is one of the most powerful ways to protect your brain and prevent cognitive decline, it’s just one part of a larger picture.
Along with eating brain-boosting foods, regular physical exercise, quality sleep, stress management, and mental stimulation all play crucial roles in supporting cognitive health.
It is also essential today to reduce your body’s intake of toxins from various sources. For example, try to choose foods, beverages, and personal care products that are USDA Certified Organic when possible to limit pesticide exposure. Pesticides have been linked to neurotoxic effects, which could contribute to cognitive decline over time.
Making these lifestyle changes together can help you maintain a sharp, healthy brain for years to come. Remember, the path to optimal brain health is a holistic journey, and every positive change you make can have a lasting impact.
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