Have you ever heard of the phrase “food of the brain”? Certain foods are full of nutrients that maintain brain health as short (for example, when you need to focus on something for a long period of time) and long (helping to prevent cognitive decline and dementia).
You may have even heard of the diet of the mind, a combination of a Mediterranean diet and diet of dashes, which is scientifically shown to help reduce the risk of cognitive decline and dementia. In fact, it has been shown that this diet reduces the risk of Alzheimer’s to 53% – this is basic!
While maintaining acute memory is not reduced to eating a particular food and cannot be completely controlled through a diet, a neurologist shared with us a food that many people who have great memory, even their old age, have included in their diet. It is scientifically connected to maintain long -term memory when eaten regularly.
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How many of your memory can you control through a diet?
It is repeated that no one can completely control their memory through what they eat. Memory loss is complicated and not just one factor. This said the diet plays a significant role in brain health, including long -term memory.
According to an analysis of 2024, at 23 different scientific studies that take into account the diet and memory of the elderly, researchers found that maintaining a diet with whole foods (such as the Mediterranean diet or elderly diet) could lead to significant effects on memory and can play a role in defense.
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“When you are considering brain health, whether or not it is related to Alzheimer’s disease, it is best to focus on a broad and well-balanced diet like the Mediterranean diet or the diet of mind,” says the diet of mind, “saysDr Greg Cooper, Doctor of Medicine, Doctor, The Chief of Neurology for Adults and Director of the Memory Center at the Norton Neuroscience Institute. This means eating many vegetables, fruits, whole grains, legumes, fish, herbs and unsaturated fats (found in foods such as avocado, nuts and seeds, in addition to fish).
One meal to eat every day
If you want to add a food to your diet that is scientifically related to memory maintenance, Walnuts is good to stock up. “Nuts are a rich source of omega-3 fatty acids as well as antioxidants, both of which are thought to be important for brain health, probably by reducing oxidative stress and inflammation,” says Dr. Cooper.
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Scientific studies show that a diet involving nuts is associated with better memory, learning, motor coordination and less anxiety than a diet that does not include nuts. As Dr. Cooper explained, this is because the nutrients in nuts-specially omega-3s and antioxidants-aim for lower inflammation. Lower inflammation in the brain means better overall health of the brain, including memory!
Eating nuts can also benefit from short -term memory. In a scientific study in 2025, young adults, who included nuts in their breakfast, experienced better memory, recalled six hours later than those who did not have nuts as part of their breakfast. (However, it should also be noted that nuts eating actually had a higher memory two hours after meals, so the benefit slowed down.)
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How many nuts should you eat regularly to experience the benefits of maintaining the brain? “Some studies have shown that eating approximately a handful of nuts can improve our cognitive function. A diet of mind, a diet specifically designed for brain health, recommends consuming at least five servings of nuts, such as nuts, a week,” explains D -C Cooper.
Although nuts can certainly enjoy, as it is, Dr. Cooper says that some other ways to include them in your diet include adding them to salads or on top of oatmeal or two dishes that have other brain healthcare ingredients.
Although there are research studies showing the relationship between nuts and brain health, it is important to remember that they are not the only healthy food for the brain. To best support the health of your brain, eat a wide variety of nutrient-rich foods, not just nuts. But for a quick, saturated breakfast, a handful of nuts is a great and excellent example of brain food.
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