It might not be at the front of your mind when you’re focused on your career and juggling lots of responsibilities, but maintaining sharp cognitive function is essential for getting your focus and productivity as well as supporting your mental health when trying to balance it all. The connection between what we eat and how our brain functions has been well-documented, yet the challenge lies in maintaining a brain-healthy diet while managing a busy lifestyle.
You probably know, logically, that coffee is not breakfast (and probably feel the difference in your work performance on days you actually eat something), but it’s an easy habit to fall into when you’re busy. Fortunately, by incorporating brain-boosting foods into your everyday eating routine, you can support brain health in both the short and long term. Whether you’re looking to power through a deadline or are more focused on reducing your long-term risk of cognitive decline, the right nutrition can make a significant difference. The good news is, it doesn’t have to be stressful or time-consuming to do so.
The link between nutrition and cognitive function
It’s never too early to start thinking about our brain health. In the short-term, eating a brain-healthy diet helps us focus, supports critical thinking, and enables us to perform better at work. In the longer term, certain foods and eating patterns have been shown to protect against Alzheimer’s disease. For example, the MIND Diet, a combination of the Mediterranean and DASH diets, has been associated with reduced Alzheimer’s risk.
Antioxidant-rich extra virgin olive oil, a Mediterranean diet staple, has been touted in many studies for its health benefits, including protection against cognitive decline in addition to improved heart health and even anti-cancer effects. Various fruits and vegetables, walnuts, oily fish and eggs have also been shown to benefit the brain.
Fruits and veggies are absolutely worthy of the hype when it comes to brain health, according to dietitian Emily Holdorf, MS, RDN, CDN, an Influencer & Community Manager for the Foundation for Fresh Produce. “Incorporating a variety of fruits and vegetables is helpful to support overall brain function and health. A few to focus on are green leafy vegetables, berries, beans and nuts. These produce items are rich in flavonoids, polyphenols, B-vitamins, antioxidants and other helpful nutrients that may help slow cognitive decline and boost memory.”
Dani Lebovitz, MS, RDN, a food education expert and creator of Kid Food Explorers and Libby’s Vegetables partner, points out that when it comes to brain health, variety is key. “It’s not just about one specific fruit or vegetable, but the collective power of different fruits and vegetables working together to support your brain.”
If you’re looking for a few well-studied varieties to prioritize in your meals and snacks, Lebovitz explains, “some of the most studied foods for brain-boosting benefits include berries, leafy greens, and cruciferous veggies. Berries, like blueberries and strawberries, are rich in flavonoids, which research shows can help improve memory and cognitive function. Leafy greens, packed with vitamins K and E and folate, are known for supporting long-term brain health and reducing the risk of cognitive decline. And cruciferous veggies like broccoli contain glucosinolates, powerful phytochemicals that help protect and support brain function.“
When it comes to protein sources to incorporate, eggs have a lot to offer in terms of brain health. Taylor Wallace, Ph.D., CEO of Think Healthy Group, LLC and the principal investigator of a 2024 study published in The Journal Of Nutrition looking at the effect of egg consumption on Alzheimer’s risk, says, “Aging is the greatest risk factor for Alzheimer’s disease. We know that modifiable factors like diet can impact long-term health, and recent research has shown relationships between food, nutrients, and brain health. One in ten Americans aged 45 and up are currently dealing with subjective cognitive decline. By 2030, the number of people 65 and older with Alzheimer’s dementia may grow to a projected 12.7 million.“
“Diet is one of the lifestyle factors we can utilize to help our brains, as our brain functions best when it gets the right fuel,” Dr. Wallace adds. “It’s important to focus on the big picture – choosing a variety of foods in moderation to support overall healthy eating. What’s good for the heart is good for the brain.”
Dr. Wallace explains that their study “suggests an association between eating eggs and a reduced risk of Alzheimer’s dementia in older adults. This study, involving community-dwelling older adults in the United States, without apparent dementia, from the Rush Memory and Aging Project cohort, reported that weekly consumption of eggs (more than one egg per week) was associated with a 47% reduction in risk of developing Alzheimer’s dementia, highlighting the potential benefit of nutrients like choline found in eggs.”
Other aspects of the MIND diet include incorporating other brain-healthy foods like nuts, oily fish, legumes and extra virgin olive oil into the diet and prioritizing whole grains over refined grain products. While you don’t have to eat only those foods, the goal is to regularly include those foods with known brain benefits.
Making it convenient to eat a brain-healthy diet
Health experts recommend regularly including brain-healthy foods into your everyday meals and snacks to reap the benefits. And convenience is key when you’ve got a lot going on.
“When it comes to good nutrition,” says Holdorf, “all forms of fruits and vegetables matter – fresh, frozen, canned, dried and 100% juice. Frozen, canned and dried produce provide a longer shelf life and are convenient options that reduce prep time, helping you stay on track with your health goals, even on the busiest days.”
Lebovitz says, “It’s easy to miss out on brain-boosting produce when you’re constantly on the go, but eating more fruits and veggies doesn’t have to be complicated. Focus on building a few simple habits, like including a fruit or veggie with every meal and making them your go-to afternoon snack.”
If you want to incorporate eggs and are concerned about how many eggs are okay to have, Dr. Wallce adds, “According to the American Heart Association, healthy people can eat an average of seven eggs per week as part of a heart-healthy diet. For older adults with normal cholesterol, two eggs per day is acceptable as part of a heart-healthy dietary pattern. And vegetarians may include more eggs in their diets within the context of moderation.”
A few ways to incorporate more brain-healthy foods include:
- Make extra virgin olive oil your go-to cooking oil (yes, you can cook with it ).
- Make your own salad dressing for the week by mixing ½ cup olive oil, ¼ cup vinegar, and 1 tablespoon Dijon mustard, plus any desired spices. Store in the fridge.
- Add berries to your morning routine: If you’re having oatmeal, cereal or yogurt, for example, add a handful of berries on top.
- Keep snacks handy: Stash baby carrots and hummus or apple slices and a handful of walnuts at the office or to take with you on-the-go.
- Keep frozen vegetables on hand to quickly throw into soups, sauces, stir-fries, and smoothies for an added nutrient boost.
- Keep cut-up veggies like bell peppers and rinsed sugar snap peas in your fridge so you can grab them for a snack.
- Stock up on portable, no-prep fruits like apples and oranges or consider fruit cups or vegetable cups for easy options for when you need to grab-and-go or are stuck at your desk trying to make a deadline.
- Add nuts to oatmeal, cereal, salads, grain bowls and homemade baked goods.
- Mix together your favorites nuts, seeds and dried fruit for a healthy trail mix.
- Hard-boil some eggs to enjoy in meals and snacks through the week.
- Make a batch of egg muffin frittatas or an egg casserole for an easy make-ahead meal.
- Enjoy an egg sandwich on whole grain bread and add vegetables for extra nutrients.
- Make a batch of egg-based breakfast sandwiches or tacos you can store in the freezer.
- Add eggs to a stir-fry, grain bowl or salad for a protein boost.
- Add canned tuna, salmon, or sardines to salads or mix with olive oil, avocado, or hummus for a more nutrient-dense take on tuna salad.
- Make baked or grilled fish and serve with a salad or other veggies and a high-fiber starch like sweet potato, brown rice, or other whole grain.
Bottom line
Incorporating brain-boosting foods into your diet can be simple. With a few simple tweaks, like swapping your cooking oil or keeping brain-healthy snacks on hand, you can fuel your brain for both improved focus and long-term cognitive protection. A little pre-planning and embracing healthy shortcuts can make a huge difference to simplify smart eating.