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Key Points
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Cognitive health is important. It affects how we think, learn and retain memories.
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When it comes to diet, some “bad” foods support brain health, including nuts and berries and coffee.
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Getting adequate sleep and exercise, and reducing stress, also support cognitive health.
Cognitive or brain health is important, affecting how we think, learn and recall information and memories. And many factors can hurt, or work against our cognitive health, from injuries like a stroke and diseases such as Alzheimer’s disease to mood and substance use disorders.
But there’s a lot we can do to support our cognitive health and stave off many of these diseases and conditions, like getting enough sleep, exercising regularly and eating a well-balanced diet. When it comes to diet and eating for brain health, focus on upping your intake of antioxidants and omega-3 fatty acids. To get started, here are five “bad” foods that may help improve your cognitive health.
1. Fatty Fish
You might avoid fish over concerns about mercury levels, but you’re missing out. Many varieties of fish are not only low in mercury, but they’re also great for your health. Fish is an excellent source of protein, and depending on the type, it can be packed with heart-healthy omega-3 fatty acids. Salmon, tuna, sardines and mackerel are all sources of the healthy fat.
Omega-3 fatty acids help build membranes around each cell in the body, including the brain cells. A meta-analysis found that people who eat fish have a healthier brain structure, and they ranked higher on the memory performance index. Try a recipe from this roundup of healthy salmon recipes.
2. Berries
Some folks are hesitant about fruit because of its sugar content, but it’s important to note that the sugar found in fruit is naturally occurring and not added sugar. Plus, fruit, like berries, is high in fiber, which helps blunt any spike in blood glucose that might occur.
Blueberries, raspberries and strawberries contain antioxidants called anthocyanins. These antioxidants fight against oxidative stress and inflammation, which can lead to brain aging and neurodegenerative diseases. Add fruit to cereal, smoothies, yogurt and salads, or eat it on its own as a simple snack or side. Eating a variety of fruit not only ups your antioxidant intake, but you’re getting a healthy dose of vitamins and minerals too.
3. Coffee and Tea
Caffeine gets a bad rap as a vice because of that gotta-have-it craving many of us feel, and that’s unfortunate because some sources of caffeine, like coffee and tea, can be good for us. Research shows that drinking three or more cups of coffee or tea each day reduces the risk of Alzheimer’s disease and dementia. To avoid a disruption to your sleep, limit your coffee or caffeinated tea to the morning.
4. Eggs
Eggs were once considered a “bad” food because of their high cholesterol content. But we’ve since discovered that it’s the saturated fat found in food that leads to unhealthy LDL levels in our blood, causing cardiovascular disease. Eggs are a great option because of their protein content and the vitamins D, B12 and B6, as well as choline.
Choline is needed by our bodies to produce acetylcholine, which is a neurotransmitter for memory and other brain and nervous system functions. And while the research is mixed, some studies found that B vitamins may help slow mental decline in older adults by lowering levels of homocysteine, an amino acid that could be linked to dementia and Alzheimer’s disease.
5. Dark Chocolate
Chocolate is often considered decadent, a sweet treat or indulgence, leading some to avoid this delicious dessert. But cocoa contains flavonoids, a type of antioxidant, that may enhance memory and help slow age-related mental decline. Flavonoids encourage neuron and blood vessel growth in parts of the brain that stimulate memory and learning, while also promoting blood flow in the brain. Make sure you’re reaching for dark chocolate with at least 70% cocoa content for a higher flavonoid and antioxidant content.
Other Strategies for Better Cognitive Health
Your diet is a major component in supporting your cognitive health, but here are some other strategies to try:
Get enough sleep. Sleep maintains the pathways in our brain that let us learn and create new memories. Lack of sleep also makes it harder to concentrate and respond quickly. Sleep is important to many brain functions, including how nerve cells or neurons communicate with each other. Aim for at least seven hours each night.
Regular physical activity. Physical activity can help us think, learn, problem-solve and maintain emotional balance. It can improve memory and reduce anxiety or depression. Regular physical activity can also help reduce the risk of cognitive decline, including dementia. Find a form of movement that you enjoy.
Manage stress levels. Bringing stress levels down is important, since studies show that stress interferes with cognition, attention and memory. During a stressful situation, the body prepares to respond by increasing blood flow to muscles, increasing blood pressure and heart rate, and decreasing immune response. These reactions, long term, can cause metabolic syndrome, hypertension, and elevated cortisol and norepinephrine levels, which have negative effects on cognitive function. Yoga, reading, spending time with friends or going for a walk outside can all help bring stress levels down.
Our Expert Take
Diet is an important factor when it comes to supporting cognitive health. Some foods that might be deemed off-limits, unhealthy or “bad” actually can help prevent cognitive decline and other brain-related diseases. When eating for your cognitive health, opt for foods that contain antioxidants, choline, omega-3 fatty acids and a wide variety of vitamins and minerals, particularly B vitamins. Include a wide range of foods, like fish, berries, eggs, coffee and, yes, chocolate in your diet. In addition to eating these foods, health-promoting activities such as getting enough sleep, exercising regularly and managing stress can also be helpful.
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