Dementia is a broad term for a decline in mental abilities, such as memory, reasoning, and judgement, that interferes with daily life. While age is the most common risk factor, lifestyle choices—particularly diet—can significantly influence the development and progression of dementia.
According to the UCLA Medical School, “Dementia is an overarching term that refers to a range of symptoms affecting cognitive abilities. Alzheimer’s disease is a specific type of dementia characterized by progressive memory loss and cognitive decline. Other types of dementia exist, each with its own distinct causes and characteristics.”
Certain foods can contribute to brain health or damage, while on the other hand, some foods can boost cognitive function. Snacks are an important and exciting part of the day, but choosing the right snacks is essential for overall brain health. Ones that are rich in antioxidants, healthy fats, and vitamins can support cognitive function and may even help slow down the progression of dementia.
We checked in with several health experts to discover eight snacks you can munch on for better brain health and reduced risk of dementia. According to them, some of the best options are mushroom chips, macadamia nuts, kale chips, and more. Read on to discover all eight!
1. Mushroom chips
It's time to ditch the greasy, sodium-loaded chips you normally grab at the grocery store. Neuroscientist and popular TikTok personality Dr. Robert Love says mushroom chips, although unexpected, "are so gosh-darn good." He purchases shiitake mushroom chips as a brain-healthy snack because, according to research, eating mushrooms three times a week or more "significantly reduces the risk of Alzheimer's."
He also notes mushrooms's high fiber content, which can help keep you feeling full for longer. Although not as powerful as berries or omega-3-rich foods when it comes to your brain, they're still "so much better than regular potato chips."
2. Macadamia nuts
We know nuts like walnuts and almonds can greatly benefit the brain, but macadamia nuts are also a surprising one that can help boost gut health and brain power (think gut-brain axis!).
Rich in healthy fats, Love says, "These are really good for both your gut with the fiber and your brain."
3. Blueberries
Blueberries are probably one of the most powerful foods for your cognitive health. These small hydrating berries contain polyphenols, which Love says "are the plant nutrients that are really good for your gut bacteria; what's good for your gut is good for your brain."
He also notes that some research indicates that blueberries can even aid in "improving your memory."
READ MORE: 3 Snacks To Avoid At All Costs Because They're So Bad For Your Brain, According To A Neuroscientist
4. Walnuts
“Walnuts are filled with tons of fiber and nutrients that are really good for your brain,” Love says. Besides being delicious, he notes that they’re high in magnesium, will keep you feeling full, and are a great replacement for carb-loaded snacks such as chips or crackers.
5. SMASH fish
SMASH (sardines, mackerels, anchovies, salmon, herring) are low in mercury because “they’re small and mercury accumulates [mostly] in larger fish such as tuna and swordfish,” he says.
He also noted a study that revealed those who take a fish oil supplement or a B complex vitamin have a “30% reduced risk of Alzheimer’s disease.”
6. Kale Chips
Kale is rich in antioxidants, such as vitamin C and beta-carotene. These help combat oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases like dementia. Kale is also a great source of vitamin K, which plays a role in brain function by supporting the production of certain proteins involved in memory and cognitive processes.
7. Dark Chocolate
In addition to powerful antioxidants, the cocoa in dark chocolate contains high amounts of magnesium, which is great for both your body and your brain. Trista Best, dietitian for Balance One Supplements, notes that this nutrient "is vital to life as it is contained in every cell of the body and important for carrying out many bodily functions." Increasing your magnesium intake can help boost your mood and brain health and even "acts as a vasodilator to dilate the vesselss which increases blood flow to the brain."
While magnesium is present in all chocolate, dark chocolate in particular packs in a lot of the stuff thanks to its high cocoa content. "Dark chocolate, in particular, is highest in cocoa, with the most being 90% cocoa, opposed to milk chocolate, which is typically only 10% cacao," Best points out.
8. Almonds
Last but not least, almonds are packed with vitamin E, a potent antioxidant that combats oxidative stress in the brain, a key contributor to cognitive decline. Nutritionist Naheed Ali, MD, PhD, highlights, "The high vitamin E content also enhances the plasticity and regeneration of brain neurons, forming fresh neural connections for sharper recall and quicker information processing speeds." Moreover, almonds provide a steady source of protein and fiber, offering sustained energy levels ideal for maintaining focus without the dreaded blood sugar spikes. Try eating them by the handful or adding them to a bowl of protein-packed Greek yogurt.
