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."
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.