{"id":1501778,"date":"2026-01-28T13:37:17","date_gmt":"2026-01-28T10:37:17","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1501778"},"modified":"2026-01-28T13:37:17","modified_gmt":"2026-01-28T10:37:17","slug":"7-brain-foods-to-eat-for-longevity","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1501778","title":{"rendered":"7 Brain Foods To Eat for Longevity"},"content":{"rendered":"
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Wellness<\/span><\/div>\n<\/div>\n<\/div>\n

How to Eat to Support Brain Health<\/h1>\n<\/div>\n
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By <\/span>Audrey Noble<\/span><\/span><\/span><\/div>\n

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Tory Rust<\/span><\/div>\n<\/div>\n<\/figure>\n<\/div>\n<\/div>\n<\/header>\n<\/div>\n<\/div>\n
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At a time when fiber, protein, or every other version of \u201cmaxxing\u201d is used to focus on a specific diet goal, we have never been dialed in to how we eat. What\u2019s new? Welcome to the year of brain foods.<\/p>\n

If you haven\u2019t noticed already, food and wellness brands have begun marketing their latest launches as the go-to meals to optimize the way we think. Brain health is on everyone\u2019s minds. \u201cBetween burnout, sleep challenges, digital overload, and aging concerns, foods that support focus, memory, mood, and long-term cognitive health feel practical and empowering,\u201d says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. \u201cScience is also clearer than ever that diet matters for the brain and longevity, which makes the idea of \u2018food as medicine\u2019 more appealing and credible than ever.\u201d<\/p>\n

\u201cWe\u2019re all constantly tuned in to how we can improve our health and overall well-being,\u201d adds Jasmine Hormati, RDN, registered dietitian and founder of Mendinground Nutrition. \u201cAs we continue to live longer, quality of life is something that people are paying attention to, and certainly having a strong, healthy brain will make that more enjoyable.\u201d<\/p>\n

But before you start editing your grocery lists, experts say you don\u2019t have to completely alter your diet to boost brain health. These so-called brain foods are most likely foods that you\u2019re already eating. \u201cI try to lean away from thinking about brain foods or individual super foods and more toward emphasizing dietary patterns that have been shown to be really beneficial,\u201d says Xenos Mason, MD, neurologist at Keck Medicine of USC.<\/p>\n

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Key Takeaways<\/p>\n<\/div>\n<\/div>\n

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  • Brain food consists of foods that are already in a well-balanced, healthy diet.<\/li>\n
  • In general, you\u2019ll want to look for foods such as fatty fish, leafy greens, berries, walnuts, dark chocolate, and more.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

    Types of \u201cBrain Foods\u201d<\/h2>\n

    In general, eating nutritious foods that benefit your overall health will end up in supporting brain health. For example, Dr. Mason says his food recommendation for those looking to decrease the risk of cognitive impairment or dementia, or slow the progression of Parkinson\u2019s disease, is the Mediterranean diet, as that has proven to have the strongest level of influence. He points to studies that have shown a 10 to 30% decrease in the risk of developing cognitive impairment and dementia in people who adopted the Mediterranean diet. He also points to the Mind Diet, which is a modified version of the Mediterranean diet, which he says puts a slightly different emphasis on some of the subfood groups that have also shown to have the same brain health benefits. Many of these \u201cbrain foods\u201d that are proven to help with memory, mood, and brain function are ones that are also recommended to help with other things our bodies need.<\/p>\n

    Shapiro says that a balanced meal with a variety of these nutritious foods (preferably mostly whole foods) that you eat consistently is what matters most when thinking about how to take care of your brain. Easy tips include choosing whole grains over refined carbs, sipping green tea throughout the day, and trying to get at least a serving of omega-3-rich foods two or three times a week.<\/p>\n

    Hormati adds that carbs, specifically glucose, will be key to giving our brain itsf preferred energy source to function properly. \u201cIt\u2019s important to eat carbs throughout the day since our brain demands a significant amount of the body\u2019s energy,\u201d she says. \u201cNot having enough carbs throughout the day can lead to difficulties in concentration, brain fog, and irritability.\u201d<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    With that in mind, here are some of the best foods you can easily incorporate into your diet:<\/p>\n

    Fatty fish<\/div>\n

    Hormati says that fatty fish like salmon, cod, and tuna provide omega-3 fatty acids, which studies show are known for their anti-inflammatory properties to support brain function. If you don\u2019t like fish, she says you can consider taking an omega-3 supplement or find omega-3s from other food sources, such as flaxseeds and avocados.<\/p>\n

    Leafy Greens<\/div>\n

    Hormati says to look to leafy green vegetables such as spinach, kale, arugula, and collard greens to add to your diet as they provide nutrients like vitamin K, beta-carotene, and folate, which have been shown to slow cognitive decline.<\/p>\n

    Berries<\/div>\n

    Shapiro likes berries for brain health as they are high in flavonoids, the phytochemicals that create the colors you see in fruits, and are rich in antioxidants to protect against oxidative stress.<\/p>\n

    Walnuts<\/div>\n

    Another food rich in omega-3s, walnuts are another great brain food option. According to Hormati, they help reduce inflammation. Shapiro adds you can also find antioxidants in walnuts, and the nut is known to support learning and memory.<\/p>\n

    But you really can\u2019t go wrong with any nut. \u201cNuts in general are great sources of protein and healthy fat,\u201d says Hormati.<\/p>\n

    Dark Chocolate<\/div>\n

    Shapiro likes dark chocolate for the brain because it contains flavonoids that help improve blood flow and support your mood. Hormati adds that it is also rich in antioxidants.<\/p>\n

    Olive Oil<\/div>\n

    Olive oil comes with loads of benefits and can be used in so many different ways. It has anti-inflammatory benefits thanks to its antioxidants, such as vitamin E and polyphenols, and Shapiro adds that it is a healthy fat.<\/p>\n

    Beans and Legumes<\/div>\n

    Shapiro says that beans and legumes are slow-burning carbs, which can help you stay full longer and boost your metabolism. They also have protein and can support brain energy and stable blood sugar levels.<\/p>\n

    When in doubt, Dr. Mason likes to quote this famous line from author Michael Pollan, \u201cEat food. Not too much. Mostly plants.\u201d<\/p>\n

    \u201cI often say that to people,\u201d Dr. Mason says. \u201cYou want to have a diet that\u2019s rich in plants, whole grains, fruits, vegetables, and plant-based oils. When you\u2019re eating meat, stick to lean meats, less red meat, and mostly fish or poultry. There\u2019s really no separate brain diet; the same dietary pattern that protects your entire body protects your brain.\u201d<\/p>\n

    FAQs<\/strong><\/h2>\n
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    What is brain food?<\/p>\n<\/div>\n<\/div>\n

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    As Hormati explains it, brain food is a term that describes food that supports and maintains the brain’s structure and function (as well benefit your heart health and overall well-being). Shapiro adds that you\u2019ll most likely find that these foods include healthy fats, antioxidants, vitamins, minerals, and phytonutrients to help with things such as memory, focus, mood, and your long-term cognitive health.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    How does food affect your brain?<\/p>\n<\/div>\n<\/div>\n

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    Dr. Mason explains that the brain is metabolically active and generally needs glucose for energy. When we are well-fed and full, we generally think and feel better, and have more energy. When we\u2019re not well-fed, our brains aren\u2019t getting enough energy to function at their best.<\/p>\n

    \u201cWhat you eat isn\u2019t just fuel,\u201d adds Shapiro. \u201cIt truly influences how your brain functions, ages, and feels.\u201d<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    Are there any foods that negatively impact brain health?<\/p>\n<\/div>\n<\/div>\n

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    Foods that are really high in sugar, pro-inflammatory, and ultra-processed are best to stay away from in general, but especially if you\u2019re looking to take care of your brain. Dr. Mason explains that diets that contain these foods can cause inflammation and negatively impact our cardiovascular health, which are tied to how our brain functions.<\/p>\n

    Other foods to take note of are red meat, eggs, and dairy. He points to studies that these foods can produce changes in the gut that may not be great for people with certain conditions, but there needs to be more research done. Instead of avoiding or completely cutting out if you don\u2019t have to, he says it\u2019s best to limit these foods when you can.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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    How often should you eat these foods to improve brain health?<\/p>\n<\/div>\n<\/div>\n

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    All experts agree that there is no quick fix to boosting brain health; it is something that is built (and maintained) over time and having these foods help with your health overall.\u201cYou don\u2019t need to eat a \u2018perfect\u2019 meal every time to improve your brain health, it\u2019s better to work on adding these foods throughout the week,\u201d says Hormati.<\/p>\n

    \u201cTrust me this is not a fad diet or program,\u201d adds Shapiro.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

    Have a beauty or wellness trend you\u2019re curious about? We want to know! Send<\/em> Vogue\u2019s senior beauty and wellness editor an email at beauty@vogue.com<\/em>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n

    Source URL: http:\/\/vogue.com\/article\/brain-food<\/p>\n","protected":false},"excerpt":{"rendered":"

    Wellness How to Eat to Support Brain Health By Audrey Noble January 28, 2026 Tory Rust At a time when fiber, protein, or every other version of \u201cmaxxing\u201d is used to focus on a specific diet goal, we have never been dialed in to how we eat. What\u2019s new? Welcome to the year of brain […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[50],"class_list":["post-1501778","post","type-post","status-publish","format-standard","hentry","category-politics","tag-vogue-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1501778","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1501778"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1501778\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1501778"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1501778"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1501778"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}