Want To Keep Your Mind Sharp? Here, An MD's Top 5 Foods For Brain Longevity

"I am a huge fan of diet over specific foods as it relates to long-term health," he notes. Meaning, it may take more than five foods to enhance your brain health in a noticeable, sustainable way—still, you can't go wrong with adding these staples to your cart: 

See, these fats are important for pathways that contribute to synaptic plasticity and memory1, both of which support learning.* Diets high in these fats are also associated with healthy cognitive function2. Plus, they may support various aspects of mood and mental well-being. Some research, for example, suggests that omega-3s support the body's ability to respond to and cope with feelings of stress3.*

Still, 90% of Americans4 are failing to consume at least two servings of fish per week (your starting point recommendation from the American Heart Association), which is why many people leverage omega-3 supplements to ensure they meet their daily needs. Each serving of mbg's omega-3 potency+, for example, boasts 1,500 milligrams of EPA plus DHA sourced from wild-caught anchovies from the cold waters off the coast of Chile—and it prioritizes sustainability, traceability, and purity from sea to softgel.* 

"These vegetables are a part of many diets that have been associated with longevity with better brain health," he adds. In fact, a study conducted by Chicago's Rush University Medical Center found that participants who ate at least one serving of leafy green vegetables per day had brains that were operating 11 years younger than their actual age, compared to those who rarely ate those greens. The researchers propose it's the high content of antioxidants (like lutein, beta-carotene, and alpha-tocopherol [aka, vitamin E]) that makes these greens so brain-healthy. "So trying to prioritize these types of vegetables each day in your diet is a great step for brain health," Perlmutter adds. 

Plus, they make a quick and easy snack. "I am a big fan of having them on-hand so that if you're super hungry, you don't have to turn to that ultra-processed snack," Perlmutter notes. "I'm a big fan of toasted pumpkin seeds." 

Blueberries contain specific polyphenol pigments called anthocyanins, which play an important role in brain and overall health5; research has even associated a link between anthocyanins and healthy aging6. "In general, it does seem like we want to be getting more of these polyphenols in our diets," Perlmutter adds. 

One of these unique plants happens to be Himalayan tartary buckwheat (HTB): "This plant is exceptionally high in certain polyphenols, like rutin and quercetin, that have been linked to overall health," Perlmutter adds. Rutin, specifically, has been shown to protect the brain7 and fight free radicals. And there's 50 times more rutin in HTB than regular buckwheat. (You can snag some HTB flour on Big Bold Health's website and read our health director's personal review.)

Plenty of other superfoods can nurture your brain, but if Perlmutter had to pick a top five, these staples above provide some pretty noteworthy benefits. Of course, a nutritious diet isn't the only way to nourish your brain; catch the full video below for more of Perlmutter's expert brain health tips.

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