Eat Right
Balanced nutrition can help protect brain health. Eating healthier foods is associated with a larger brain tissue volume in the part of the brain that controls memory. A heart-healthy diet is a brain-healthy diet.
Include in your diet:
Fruits and vegetables
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Many fruits and vegetables are high in antioxidants which may be protective of brain health.
Lean proteins
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Choose options that are high in protein but lower in fat, such as skinless chicken and turkey, leaner cuts of beef and pork, low-fat dairy, beans and tofu.
Lower-fat foods
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In addition to lower-fat protein options, try to eat foods that are lower in saturated fat. Instead of butter, for example, try cooking with olive oil, avocado oil and seed oils — options with healthier (unsaturated) fats.
Less-processed foods
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Highly processed foods are foods that are produced with added sugar, salt, fat and/or artificial preservatives. Avoid highly processed foods such as packaged snacks and treats, lunch meat and instant noodles.
What diet should I eat for brain health?
Studies show that balanced, healthy eating benefits the brain. There is no single best diet for brain health. By incorporating the themes above into your daily eating habits, you’ll eat healthier and be able to continue to eat foods that are important to you and your family. Try adding in more fruits and vegetables or swapping cooking oils. For examples of well-established diets that include these brain-healthy themes, explore the MIND diet, Mediterranean diet and DASH diet. These can give you more ideas of healthy meals and snacks to add to what you currently eat.
Be cautious about supplements
Many vitamins and supplements claim to improve thinking and memory. Often these products have been developed with limited or no regulation or study and are not approved by the U.S. Food and Drug Administration. Some vitamins and supplements can interact with other medications you may be taking and could be dangerous. While a couple of studies have indicated there may be a benefit to taking a multivitamin, a healthy diet remains the best way to promote body and brain health. Consult your health care provider to check if you are meeting your nutritional needs and hear any recommendations.

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