Foods That Boost Brain Health After 40

Like most people over 40, I’ve noticed that my memory can sometimes be a little sluggish, and my mind doesn’t always seem to be as quick and sharp as it was when I was, say, in my 20s. This cerebral slowdown is even more likely to be true for those of us who have other medical issues, particularly conditions like
long COVID
or
menopause
that can be notorious for causing “brain fog.”

I’ve mostly chalked this up to an inevitable part of getting older. But I never really stopped to consider that what I’m putting in my fridge or on my dinner plate might be partly to blame.

Here’s how your brain changes as you age.

Our brains, like many other parts of our bodies, undergo significant changes as we age. “As we age, our brain naturally goes through changes,” said
Dr. Alexander Zubkov
, a board-certified neurologist and part of the Scientific Advisory Board of 1MD Nutrition. “Blood flow to the brain tends to slow down, and there’s often a gradual decline in neurotransmitter levels, especially those related to memory, mood, and focus — like dopamine, acetylcholine and serotonin.”

Zubkov says


oxidative stress


and


chronic low-grade inflammation


, both of which are known contributors to cognitive decline, also build up over time.

On the upside, age can also bring some positive changes to our cognitive abilities. “As we get older, learning and memory tend to become more difficult,” said Yuko Hara, the director of aging and Alzheimer’s prevention at the
Alzheimer’s Drug Discovery Foundation
(ADDF). “However, not everything goes downhill with aging. Vocabulary increases with age, and so does wisdom. Crystallized intelligence (the total knowledge gained over time) increases with age, allowing older people to reflect on and examine situations more effectively and to make informed decisions.”

What you eat can have a big impact on your brain.

Our diet affects virtually every part of our body, including our brain. “A healthy diet is important for brain function and cognitive health,” Hara said. She says you can maximize the positive ways a healthy diet influences brain health by incorporating foods with
antioxidant
and
anti-inflammatory
properties into your diet.

Zubkov says a nutrient-dense diet “provides the building blocks for neurotransmitters, supports cellular repair, reduces inflammation, and protects against oxidative damage.”

Foods can be good for your brain:

Experts have recommendations for foods you might want to include on your grocery list to help support your brain health. Registered dietitian nutritionist (RDN)


Lauren Manaker


cites these foods that are known for their brain-boosting benefits:

True tea

True tea — which, unlike herbal tea, is derived from the

Camellia sinensis

plant — includes varieties such as green tea, black tea, white tea and oolong tea. Manaker says this kind of tea is a natural source of antioxidants like catechins and flavonoids, which help protect brain cells from oxidative stress and inflammation. In addition, she notes, true tea contains L-theanine — an amino acid that helps you relax without feeling drowsy — and caffeine, which enhances alertness and cognitive performance. “Together, these elements may support focus, memory, and overall mental clarity.” Studies
have shown
that frequent tea consumption, particularly drinking green tea, can have a positive cognitive effect on older people.

Walnuts

Manaker says it’s fitting that walnuts look somewhat like tiny brains — take it as a hint from Mother Nature that this tree nut is good for our brain. “Walnuts are often hailed as a superfood for brain health due to the nutrients they naturally contain, including antioxidants and magnesium,” Manaker said.

Walnuts are the only tree nut that is an excellent source of


ALA omega-3 fatty acids


, Manaker said, adding that


data shows


that higher levels of ALA in the blood were linked to better energy usage in brain regions typically affected in Alzheimer’s Disease (AD). These links were even stronger in individuals carrying certain genetic markers for AD risk.

Mushrooms

Mushrooms are increasingly recognized as a superfood for brain health, Manaker said, thanks to their rich nutritional profile and unique compounds. This includes


ergothioneine


, a powerful antioxidant and anti-inflammatory agent. “Ergothioneine helps protect brain cells from oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases,” Manaker said. “Additionally, mushrooms contain essential nutrients like B vitamins and amino acids, which support overall brain function and energy metabolism.”

Other foods that Zubkov recommends for supporting brain health include fatty fish like salmon and sardines, which are rich in omega-3 DHA, considered essential for brain cell structure; blueberries, because they’re packed with anthocyanins, which fight oxidative stress and improve memory; and leafy greens like spinach and kale, which are high in folate, vitamin K, and lutein, all linked to slower cognitive decline.

There are other foods you may want to avoid.

Some foods, on the other hand, may not be so beneficial for your brain health — and may not be great for your health overall — so you may want to limit their role in your daily diet.
Dr. Joshua Helman
, a Harvard-trained physician specializing in reversing and preventing cognitive decline, easily identifies one category of foods of concern. “Highly processed foods, especially those high in added sugars, refined grains, trans fats, and omega-6–heavy oils, promote inflammation and insulin resistance in the brain.” Helman notes this connection between unhealthy processed foods and cognitive health has led some researchers to refer to Alzheimer’s as “type 3 diabetes.”

“I also advise people to be cautious with foods high in sodium, nitrates or artificial additives,” Helman said. “These can contribute to vascular damage, which is a major driver of cognitive impairment. Many people are surprised to learn that even moderate exposure to pesticides, plastics, and heavy metals in food and water can interfere with memory and focus over time.”