As we age, maintaining cognitive function becomes increasingly important for overall well-being and quality of life. From forgetting where you left your keys to struggling to recall names and dates, experiencing occasional memory lapses and brain fog is a common concern for many individuals, especially those over the age of 50. However, the good news is that there are things you can do to combat these issues, including switching up your diet. Incorporating certain foods into your meals can help support brain health and enhance cognitive function.
To discover some of the best foods that can do just that, we spoke to dietitians Lisa Andrews and Julie Pace. They told us that oatmeal, eggs, blueberries, and cinnamon are all great choices. From their rich nutritional profiles to their specific compounds that target brain health, these foods offer a delicious and accessible way to support mental clarity and reduce the effects of brain fog as you age. Learn more about the benefits of each below.
1. Oatmeal
Oatmeal isn't only a great base for a wide array of healthy toppings; it's also a powerful, brain-healthy superfood on its own.
"Oatmeal is a great grain for your brain," Andrews asserts. This complex carb has so many benefits, especially when it comes to your noggin. Its slow digestion not only helps regulate blood sugar levels, curbing mood swings, but its soluble fiber content also aids in maintaining cholesterol levels, thus reducing the risk of dementia.
Andrews recommends opting for old-fashioned rolled oats over instant varieties, as they contain lower levels of sugar and salt (which can both do more harm than good). To further enhance the brain-boosting benefits and combat brain fog, she suggests adding spices like cinnamon, turmeric, and ginger, along with chopped nuts, to your oatmeal.
2. Eggs
Eggs stand out as another great breakfast food for brain health, thanks to this lean protein source's rich nutrient profile. "Eggs are a good source of choline, a necessary nutrient for brain function," Andrews explains. Additionally, eggs provide complete protein, supplying all the essential amino acids crucial for bodily functions. Protein's role in managing blood sugar levels further aids in maintaining focus throughout the day.
Andrews references a study indicating that choline supplementation may reduce the risk of Alzheimer's disease, underlining the potential long-term benefits of incorporating eggs into your diet. For a delicious and nutritious breakfast that supports memory, Andrews suggests whipping up a veggie omelet with spinach, onions, peppers, or mushrooms, seasoned with herbs like oregano and topped with a drizzle of olive oil and Parmesan cheese. Yum!
3. Blueberries
Berries are fiber-rich, loaded with antioxidants, and packed with a ton of health benefits—including when it comes to your brain. Pace recommends blueberries, in particular, for anyone looking to give their memory a boost.
"Blueberries are my go-to ingredient for brain health," she says. "They're brain-boosting powerhouses that are packed with antioxidants that help protect brain cells, enhance blood flow, and promote cognitive performance."
Want to know something really cool about these small but mighty berries? Pace tells us that their compounds can even cross your blood-brain barrier and directly support your brain cells. "This is particularly important as these compounds may promote the growth of new neurons and enhance brain plasticity, which is vital for learning and memory," she notes. Amazing!
4. Cinnamon
Cinnamon is a great brain-healthy spice you can sprinkle into so many meals—and even your morning coffee. "Extensive research has revealed cinnamon's potential in preserving cognitive health and alleviating brain fog," Nanavati tells us. "When added to coffee, it boasts natural antioxidant and anti-inflammatory properties, making it a particularly advantageous choice."
This is largely thanks to a key component of cinnamon called cinnamaldehyde, which is packed with antioxidants that can keep your brain protected from oxidative stress, which "can lead to cognitive decline, affecting both older adults and the young," Nanavati says. "Regular consumption of cinnamon has the potential to lower the risk of cognitive decline and enhance memory function." Amazing!
Additionally, she points out, "Cinnamon is reputed to enhance brain function by elevating dopamine levels, a neurotransmitter that influences mood regulation and memory retrieval. When combined with other natural compounds present in coffee, cinnamon aids in battling fatigue and alleviating mental fog." Sounds like a great way to ward off that mid-afternoon slump we experience so often.
On top of adding some brain-healthy antioxidants to your meals cinnamon may also combat brain fog by regulating blood sugar levels. "By stabilizing blood sugar, cinnamon helps prevent sudden energy crashes that often lead to brain fog," Nanavati says. "Additionally, its anti-inflammatory properties can alleviate brain inflammation, resulting in enhanced clarity of thought and improved concentration." Sign us up!
