7 Best Foods To ‘Grow New Brain Cells’ And ‘Preserve’ Memory, According To A Brain Expert: Red Grapes, More
March 20, 2025 by Mariam Qayum
Keeping your brain healthy is essential for memory, focus, and overall cognitive function as you age. While genetics play a role, your diet can significantly impact brain cell growth, neuroprotection, and mental clarity. Certain foods are rich in antioxidants, healthy fats, vitamins, and minerals that support neurogenesis (the growth of new brain cells), improve memory, and protect against cognitive decline. By incorporating these brain-boosting foods into your diet, you can enhance mental sharpness and support long-term brain health.
Dr. Shintani, a medical doctor and nutritionist trained at Harvard, recently shared seven best foods to eat if you want to “grow new brain cells” and “preserve” your memory. According to him, blueberries, red grapes, and chia seeds are a few of the best choices. Read on to discover all seven!
1. Blueberries
Dr. Shintani says blueberries “provide anthocyanin,” which improves communication between brain cells and supports memory retention. Their high antioxidant content helps reduce oxidative stress and inflammation, which are linked to Alzheimer’s and cognitive decline.
2. Red grapes
Red grapes are rich in resveratrol. This powerful antioxidant in red grapes helps reduce inflammation and protect brain cells from oxidative stress, which is linked to cognitive decline.
3. Green tea
Green tea is loaded with catechins and polyphenols, which help protect brain cells from oxidative stress and reduce the risk of neurodegenerative diseases.
4. Coffee
Regular coffee consumption has been linked to a lower risk of Alzheimer’s and Parkinson’s disease, thanks to its neuroprotective properties. Enjoying coffee in moderation and without additional sweeteners can be an excellent way to sharpen your mind, enhance memory, and support long-term brain health!
5. Turmeric
The active compound in turmeric, curcumin, has been shown to improve memory, particularly in those at risk for cognitive decline.
6. Chia seeds/flax seeds/fatty fish
Dr. Shintani says these three options provide omega 3 fats. Chia seeds in particular are loaded with ALA (alpha-linolenic acid), a plant-based omega-3 fatty acid that helps reduce brain inflammation and supports cell communication, improving focus and memory.
7. Dark chocolate
Dark chocolate contains flavonoids, particularly epicatechin, which enhance blood flow to the brain, support neuron growth, and improve memory and learning.