Eating for brain health is important, not only long-term but short-term as well. Brain foods help keep your brain “young” as you age and can help prevent Alzheimer's disease and related dementias.

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) supports healthy brain function. You may notice that most of the foods that support a healthy, active brain are anti-inflammatory foods.

Conversely, inflammatory foods (such as packaged foods, fast food, fried foods and foods high in salt and sugar) have serious consequences for brain health, including increasing the risk for Alzheimer’s disease and dementia.

Top Foods for Brain Health

• Berries are high in flavonoids, which lower inflammation and boost brain health. Those with deeper color (like purply-blue berries) have twice the antioxidants. These help protect your body from oxidative stress, which is linked to aging and chronic diseases.

  Incorporate at least 1 cup twice per week.

• Leafy greens are full of vitamins K and E, Lutein, Beta-carotene, Folate and Nitrate, which play a role in healthy brain function. Try to incorporate more leafy green veggies like spinach, kale, turnip greens lettuces.

  Incorporate a serving of at least 1 cup daily to improve memory and aging.

• Seafood (fish and shellfish) is naturally rich in omega-3 fatty acids (EPA and DHA), which benefit brain and heart health. Wild caught options also contain vitamin D, which benefits your immune system and slows aging.

  Incorporate 3 ounces of wild caught salmon, shrimp, albacore tuna, mackerel, sardines or white fish at least twice per week. 

• Nuts, especially tree nuts (almonds, cashews, pecans, pistachios, walnuts, pine nuts, Brazil nuts, macadamias and hazelnuts), have been shown to improve cognitive function due to their antioxidant-rich nutrient content.

  Incorporate ¼ cup of tree nuts per day. 

• Eggs are rich in choline, an important brain nutrient for all ages. Choline is vital for pregnant women and babies for brain development, but also as we age for cognitive function and overall wellness. Don’t worry about the dietary cholesterol in eggs, which does not significantly raise blood cholesterol levels in healthy individuals. Eggs can be incorporated daily.

Here's a recipe to try that incorporates two of the top brainiac foods—seafood and eggs:

Simple Salmon Patties

Ingredients

• 1 (10-ounce) can wild pink salmon, drained
• 1 egg or ¼ cup egg white
• ¼ cup finely chopped or grated onion
• 1 teaspoon Dijon mustard
• 1 pinch black pepper
• 1/8 teaspoon salt
• ¼ cup ground flax seed

Directions

1. In a mixing bowl, combine all ingredients except the oil spray and mix with clean hands.

2. Form the mixture into four patties. Tip: use a cookie scoop for even servings and pat together to form patty.

3. Spray oil on a nonstick pan, add the patties over medium heat and cook for approximately 4-5 minutes. Watch the edges, and as the patties turn golden brown, flip them to cook the other side for 3-4 minutes, or until golden brown.

Makes 4 patties:

1 patty = 180 calories; 11g fat (heart healthy fat), 2.2g sat. fat; 6g carbohydrates; 2g fiber; 14g protein

For Dipping Sauce:

• 2 tablespoons Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 1 tablespoon parsley, chopped
• 1 teaspoon capers, chopped (optional)
• ½ teaspoon garlic
• Dash salt

To make the sauce, mix ingredients; serve and/or refrigerate.

1 serving = 30 calories; 2g carbs; 3g protein

Serving suggestion: Serve on a bed of leafy greens and opt to thin out dipping sauce for a dressing!