1. Leafy greens
Not to parrot your mother, but she was right on this one. Those leafy greens really are good for you, especially your brain. Spinach, collards, kale — you name it. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Plus, research has shown that plant-based foods may be especially good for curbing cognitive decline.
Daily recommended intake: Aim for about 1/4 of a cup per day, or 1.5 to 2 cups a week.
Nuts are lauded as a source of protein and healthy fats. But they’re also great brain foods. Each nut has unique benefits, and including pistachios, macadamias and almonds in your diet will definitely support your brain health. But for a real mental power boost, turn to walnuts. They’re packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline.
Daily recommended intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had notably higher cognitive scores than those who ate less.