Berries
Berries like blueberries, blackberries and strawberries contain plant compounds called flavonoids and anthocyanins, which protect the brain. Research shows that regular berry consumption is linked to better memory and slower age-related cognitive decline.
Leafy greens
Leafy greens like spinach, kale and broccoli are high in vitamin K, folate and lutein, which help keep your brain sharp, protect against neurodegeneration and slow cognitive decline.
Nuts & seeds
Nuts and seeds like walnuts, almonds, flaxseeds and chia seeds provide healthy fats, vitamin E and plant-based omega-3s, which help protect brain cells and keep them functioning properly. Walnuts in particular have been linked to improved cognitive performance and a lower risk of Alzheimer’s.
Dark chocolate
Dark chocolate (over 85 per cent cocoa) is packed with natural plant compounds called flavonoids, which improve blood flow to the brain and support memory and focus.
Foods to limit
Processed foods and ready meals
Processed foods and ready meals are often low in nutrients and high in unhealthy fats and salt, which are linked to memory decline and increased risk of Alzheimer’s. Try to cook from scratch as much as possible and switch to wholegrain alternatives.
Excess alcohol
Excess alcohol or chronic heavy drinking accelerates brain shrinkage and cognitive decline. If you drink alcohol, stick to the national guidelines of no more than 14 units of alcohol spread over at least three days, with several alcohol-free days.
Excessive sugar consumption
Excessive sugar consumption has been linked to increased inflammation and insulin resistance, both of which impair brain function and contribute to cognitive decline. Try avoiding sugary drinks and switch sweet snacks for savoury alternatives.
What else can I do?
Regular exercise
Evidence suggests that regular aerobic exercise improves cognitive function, boosts memory and reduces the risk of dementia. Strength training twice a week is also advised, as it supports overall brain health by improving blood flow and reducing inflammation.
Keep your brain active
Engaging in mentally stimulating activities like reading, puzzles and learning new skills helps build cognitive resilience and slows brain aging.
Manage stress
Chronic stress raises cortisol levels, which can shrink the hippocampus – the brain’s memory centre – and impair learning. Try meditation and deep breathing on a regular basis to help protect brain function and improve mental wellbeing.
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Dr Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen