There is no single "magic" food that can prevent cognitive decline, but a balanced, nutrient-rich diet can significantly support brain health.
As we age, it is natural to experience changes in cognitive functions such as memory and concentration. Many people over 60 notice that multitasking becomes more challenging, names are harder to recall, or finding the right words takes longer. While this is common and often frustrating, it does not mean you have to accept it. Nutrition plays a key role in maintaining mental sharpness, writes EatingWell.
There is no single "magic" food that can prevent cognitive decline, but a balanced, nutrient-rich diet can significantly support brain health.
"A diet aimed at slowing cognitive decline should include sources of plant-based protein, limit sodium and saturated fats, and feature fruits and vegetables, olive oil, fish, nuts, and whole grains," explained nutritionist Madi Pasquariello.
Experts highlight six foods that are particularly beneficial for cognitive function after age 60:
Fatty Fish
Salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids EPA and DHA, which are directly linked to brain health. These healthy fats reduce inflammation and support cognitive function.
"Consuming fish and omega-3 fats is associated with a lower risk of Alzheimer's disease and stroke," said nutritionist Lauren Harris-Pincus.
Blueberries
For sharper thinking, eat blueberries. A study found that people over 65 who consumed blueberry powder daily for six months improved their mental processing speed. If fresh blueberries are unavailable, frozen ones are equally effective. Nutritionist Maxine Young recommends one to two servings of berries per day for optimal brain health.
Dark Leafy Greens
Research shows that most people over 60 do not consume enough dark leafy greens. Foods such as spinach, kale, and collard greens can enhance learning and memory. Vitamin K is believed to play a key role, but other nutrients like beta-carotene and vitamin E are also important.
Cruciferous Vegetables
Cauliflower, cabbage, and broccoli may reduce the risk of age-related cognitive decline. One study showed that individuals consuming the highest amounts of these vegetables had significantly better cognitive health. Researchers attribute this to the high antioxidant content that protects vulnerable brain cells, as well as beneficial effects on gut microbiota.
Eggs
In addition to being an excellent protein source, eggs are rich in choline -- a nutrient necessary for the production of acetylcholine, a neurotransmitter critical for memory and learning. "Studies show that low choline intake is linked to a higher risk of dementia and Alzheimer's disease," notes expert Yang. One large egg contains about 147 mg of choline, most of which is found in the yolk.
Peanuts
Peanuts are rich in antioxidants, particularly flavonoids, which help keep the brain sharp. Flavonoids have been shown to reduce the risk of subjective cognitive decline -- minor memory lapses that can develop into more serious problems over time. Peanuts are also a good source of fiber, magnesium, and other essential minerals. | BGNES