In This ArticleView AllIn This ArticleFoods to Focus on for Brain HealthThe #1 BreakfastOther Strategies to Reduce RiskFrequently Asked Questions
In This ArticleView All
View All
In This Article
Foods to Focus on for Brain Health
The #1 Breakfast
Other Strategies to Reduce Risk
Frequently Asked Questions
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Breakfast is often lauded as the most important meal of the day, setting the tone for your energy levels and mood. However, when it comes to reducing your risk of dementia, the quality of the foods you consume in the morning takes on even greater significance. It’s not just about eating anything—it’s about ensuring your first meal is packed with the right nutrients to support your brain health.
By thoughtfully choosing what you eat at breakfast, you can nourish your mind and help maintain cognitive function over time, all while keeping your tummy happy and satisfied. While there are many foods you can eat for breakfast, registered dietitians say that there is one in particular that stands out in the brain-boosting department.
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1. Walnuts
The brain’s ability to process glucose changes before symptoms like memory loss show up, saysMaggie Moon, M.S., RD, author ofThe MIND Diet: 2nd Edition. “When it comes to brain health, walnuts stand out as the only nut that’s rich in plant-based omega-3 ALA, which improves glucose metabolism in the brain, according to new findings published inAlzheimer’s & Dementia,” she says.Enjoy walnuts when you whip up ourCherry-Walnut Overnight Oatsfor a satisfying brekkie.
2. Strawberries
3. Leafy Greens
4. Soy Foods
Incorporating soy foods into your diet can be a smart move, especially when considering cognitive health. Soy products, such as tofu, tempeh and soy milk may help reduce the risk of dementia, partly thanks to the natural isoflavones in these foods. “Soy isoflavones have estrogen-like activity, antioxidant and anti-inflammatory properties and are thought to have beneficial effects on brain function,” saysColleen Wysocki-Woods, M.S., RDN, Owner of ZEST Nutrition.Try ourTofu & Vegetable Scramblefor a soy-packed breakfast.
5. Fish
Fish consumption has been shown to reduce the risk of dementia, largely due to the high levels of omega-3 fatty acids found in many fish. These fatty acids are crucial for brain health and have anti-inflammatory properties that support cognitive function.Studies have indicated that individuals who frequently consume fish exhibit a slower rate of memory decline.
Opting for fish that are lower in mercury, such as salmon, sardines and trout, can maximize the cognitive benefits while minimizing the risk ofmercury in fish. OurEgg & Salmon Sandwichincludes low-mercury fish as the star ingredient.
6. Eggs
The #1 Breakfast to Reduce Your Risk of Dementia
Choosing the right breakfast to help support dementia risk may sound like a complicated task. But when we asked Moon what her top choice is, her response was surprisingly simple: “My go-to breakfast is a big scoop of 0% Greek yogurt (I love that there are lactose-free options now) for protein, mixed berries for polyphenols and walnuts for plant-based omega-3 ALA,” Moon shared.
OurGreek Yogurt with Fruit & Nutsincludes all three of her must-have ingredients, and it is as simple to make as it sounds—and delicious to boot! This breakfast tastes delightful as is, but Moon also likes to add a finishing touch of honey and flaky sea salt to her parfait. Keep reading to learn exactly why this breakfast is so beneficial for your brain health.
Greek Yogurt Has Probiotics and Key Nutrients
Walnuts Have Important Healthy Fats
Walnuts are a source of antioxidants, ALA omega-3 fatty acids, and other essential nutrients that promote brain health. These components may help to combat oxidative stress and inflammation, which are linked to neurodegenerative diseases.
Fruit Has Plant Compounds and Micronutrients
Fruit and lower dementia risk reduction go hand in hand for a few reasons. Fruit provides antioxidants to help combat oxidative stress and inflammation that prematurely age the brain, plus cognition-friendly plant compounds like flavonoids.,Plus, regular fruit consumption plays a role in healthy blood pressure, crucial for good blood vessel function (needed for a healthy brain).
Other Strategies to Reduce Your Dementia Risk
Eating the right breakfast isn’t the only strategy that may help reduce dementia risk. Here are other habits to consider:,
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The Bottom Line
Choosing the right foods can significantly support brain health. It’s all about making thoughtful decisions in our daily eating habits. Incorporating brain-friendly nutrients found in various foods can contribute to cognitive function and overall well-being over time.
When considering your breakfast, ourGreek Yogurt with Fruit & Nutsis an excellent choice. This delicious mix offers a balance of proteins, healthy fats and antioxidants that not only keep you satisfied but also support your brain health. With each meal, aim to include a variety of nutrients to create a well-rounded diet that nurtures both your body and mind.
Unfortunately, no one food will prevent dementia. Many foods provide nutrients that support brain health and may help reduce dementia risk, including leafy greens, fatty fish and berries.
While many breakfast choices may support brain health, a simple Greek yogurt, fruit and nut combination (like ourGreek Yogurt with Fruit & Nuts) is a convenient choice that checks many brain health-supporting boxes.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Lázaro I, Grau-Rivera O, Suárez-Calvet M, Fauria K, Minguillón C, Shekari M, Falcón C, García-Prat M, Huguet J, Molinuevo JL, Gispert JD, Sala-Vila A; ALFA study.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596Miller MG, Thangthaeng N, Rutledge GA, Scott TM, Shukitt-Hale B.Dietary strawberry improves cognition in a randomised, double-blind, placebo-controlled trial in older adults.Br J Nutr. 2021;126(2):253-263. doi:10.1017/S0007114521000222Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC.Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk.Nutrients. 2019;11(12):3060. doi:10.3390/nu11123060Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.Neurology. 2018 Jan 16;90(3):e214-e222. doi:10.1212/WNL.0000000000004815Gorzkiewicz J, Bartosz G, Sadowska-Bartosz I.The Potential Effects of Phytoestrogens: The Role in Neuroprotection.Molecules. 2021 May 16;26(10):2954. doi:10.3390/molecules26102954Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Samieri C, Morris MC, Bennett DA, Berr C, Amouyel P, Dartigues JF, Tzourio C, Chasman DI, Grodstein F.Fish Intake, Genetic Predisposition to Alzheimer Disease, and Decline in Global Cognition and Memory in 5 Cohorts of Older Persons.Am J Epidemiol. 2018;187(5):933-940. doi:10.1093/aje/kwx33012. Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M.Association of egg intake with Alzheimer’s dementia risk in older adults: the Rush Memory and Aging Project.J Nutr. 2024; doi:10.1016/j.tjnut.2024.05.012USDA. FoodData Central.Egg, whole, raw, fresh.Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E.The role of probiotics and prebiotics in modulating of the gut-brain axis.Front Nutr. 2023;10:1173660. doi:10.3389/fnut.2023.1173660Ekstrand B, Scheers N, Rasmussen MK, Young JF, Ross AB, Landberg R.Brain foods - the role of diet in brain performance and health.Nutr Rev. 2021;79(6):693-708. doi:10.1093/nutrit/nuaa091Chauhan A, Chauhan V.Beneficial Effects of Walnuts on Cognition and Brain Health.Nutrients. 2020;12(2):550. doi:10.3390/nu12020550Pritam P, Deka R, Bhardwaj A, Srivastava R, Kumar D, Jha AK, Jha NK, Villa C, Jha SK.Antioxidants in Alzheimer’s Disease: Current Therapeutic Significance and Future Prospects.Biology(Basel). 2022;11(2):212. doi:10.3390/biology11020212Yeh TS, Yuan C, Ascherio A, Rosner BA, Willett WC, Blacker D. Long-termDietary Flavonoid Intake and Subjective Cognitive Decline in US Men and Women[published correction appears in Neurology. 2021 Dec 7;97(23):1096. doi: 10.1212/WNL.0000000000012933].Neurology. 2021;97(10):e1041-e1056. doi:10.1212/WNL.0000000000012454Ström E, Östgren CJ, Nystrom FH, Wijkman MO.Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population.J Clin Hypertens(Greenwich). 2022;24(6):723-730. doi:10.1111/jch.14491Alzheimer’s Society.Reduce Your Risk of Dementia.Alzheimer’s.gov.Can I Prevent Dementia?
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Lázaro I, Grau-Rivera O, Suárez-Calvet M, Fauria K, Minguillón C, Shekari M, Falcón C, García-Prat M, Huguet J, Molinuevo JL, Gispert JD, Sala-Vila A; ALFA study.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596Miller MG, Thangthaeng N, Rutledge GA, Scott TM, Shukitt-Hale B.Dietary strawberry improves cognition in a randomised, double-blind, placebo-controlled trial in older adults.Br J Nutr. 2021;126(2):253-263. doi:10.1017/S0007114521000222Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC.Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk.Nutrients. 2019;11(12):3060. doi:10.3390/nu11123060Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.Neurology. 2018 Jan 16;90(3):e214-e222. doi:10.1212/WNL.0000000000004815Gorzkiewicz J, Bartosz G, Sadowska-Bartosz I.The Potential Effects of Phytoestrogens: The Role in Neuroprotection.Molecules. 2021 May 16;26(10):2954. doi:10.3390/molecules26102954Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Samieri C, Morris MC, Bennett DA, Berr C, Amouyel P, Dartigues JF, Tzourio C, Chasman DI, Grodstein F.Fish Intake, Genetic Predisposition to Alzheimer Disease, and Decline in Global Cognition and Memory in 5 Cohorts of Older Persons.Am J Epidemiol. 2018;187(5):933-940. doi:10.1093/aje/kwx33012. Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M.Association of egg intake with Alzheimer’s dementia risk in older adults: the Rush Memory and Aging Project.J Nutr. 2024; doi:10.1016/j.tjnut.2024.05.012USDA. FoodData Central.Egg, whole, raw, fresh.Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E.The role of probiotics and prebiotics in modulating of the gut-brain axis.Front Nutr. 2023;10:1173660. doi:10.3389/fnut.2023.1173660Ekstrand B, Scheers N, Rasmussen MK, Young JF, Ross AB, Landberg R.Brain foods - the role of diet in brain performance and health.Nutr Rev. 2021;79(6):693-708. doi:10.1093/nutrit/nuaa091Chauhan A, Chauhan V.Beneficial Effects of Walnuts on Cognition and Brain Health.Nutrients. 2020;12(2):550. doi:10.3390/nu12020550Pritam P, Deka R, Bhardwaj A, Srivastava R, Kumar D, Jha AK, Jha NK, Villa C, Jha SK.Antioxidants in Alzheimer’s Disease: Current Therapeutic Significance and Future Prospects.Biology(Basel). 2022;11(2):212. doi:10.3390/biology11020212Yeh TS, Yuan C, Ascherio A, Rosner BA, Willett WC, Blacker D. Long-termDietary Flavonoid Intake and Subjective Cognitive Decline in US Men and Women[published correction appears in Neurology. 2021 Dec 7;97(23):1096. doi: 10.1212/WNL.0000000000012933].Neurology. 2021;97(10):e1041-e1056. doi:10.1212/WNL.0000000000012454Ström E, Östgren CJ, Nystrom FH, Wijkman MO.Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population.J Clin Hypertens(Greenwich). 2022;24(6):723-730. doi:10.1111/jch.14491Alzheimer’s Society.Reduce Your Risk of Dementia.Alzheimer’s.gov.Can I Prevent Dementia?
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Lázaro I, Grau-Rivera O, Suárez-Calvet M, Fauria K, Minguillón C, Shekari M, Falcón C, García-Prat M, Huguet J, Molinuevo JL, Gispert JD, Sala-Vila A; ALFA study.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596Miller MG, Thangthaeng N, Rutledge GA, Scott TM, Shukitt-Hale B.Dietary strawberry improves cognition in a randomised, double-blind, placebo-controlled trial in older adults.Br J Nutr. 2021;126(2):253-263. doi:10.1017/S0007114521000222Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC.Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk.Nutrients. 2019;11(12):3060. doi:10.3390/nu11123060Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.Neurology. 2018 Jan 16;90(3):e214-e222. doi:10.1212/WNL.0000000000004815Gorzkiewicz J, Bartosz G, Sadowska-Bartosz I.The Potential Effects of Phytoestrogens: The Role in Neuroprotection.Molecules. 2021 May 16;26(10):2954. doi:10.3390/molecules26102954Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091Samieri C, Morris MC, Bennett DA, Berr C, Amouyel P, Dartigues JF, Tzourio C, Chasman DI, Grodstein F.Fish Intake, Genetic Predisposition to Alzheimer Disease, and Decline in Global Cognition and Memory in 5 Cohorts of Older Persons.Am J Epidemiol. 2018;187(5):933-940. doi:10.1093/aje/kwx33012. Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M.Association of egg intake with Alzheimer’s dementia risk in older adults: the Rush Memory and Aging Project.J Nutr. 2024; doi:10.1016/j.tjnut.2024.05.012USDA. FoodData Central.Egg, whole, raw, fresh.Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E.The role of probiotics and prebiotics in modulating of the gut-brain axis.Front Nutr. 2023;10:1173660. doi:10.3389/fnut.2023.1173660Ekstrand B, Scheers N, Rasmussen MK, Young JF, Ross AB, Landberg R.Brain foods - the role of diet in brain performance and health.Nutr Rev. 2021;79(6):693-708. doi:10.1093/nutrit/nuaa091Chauhan A, Chauhan V.Beneficial Effects of Walnuts on Cognition and Brain Health.Nutrients. 2020;12(2):550. doi:10.3390/nu12020550Pritam P, Deka R, Bhardwaj A, Srivastava R, Kumar D, Jha AK, Jha NK, Villa C, Jha SK.Antioxidants in Alzheimer’s Disease: Current Therapeutic Significance and Future Prospects.Biology(Basel). 2022;11(2):212. doi:10.3390/biology11020212Yeh TS, Yuan C, Ascherio A, Rosner BA, Willett WC, Blacker D. Long-termDietary Flavonoid Intake and Subjective Cognitive Decline in US Men and Women[published correction appears in Neurology. 2021 Dec 7;97(23):1096. doi: 10.1212/WNL.0000000000012933].Neurology. 2021;97(10):e1041-e1056. doi:10.1212/WNL.0000000000012454Ström E, Östgren CJ, Nystrom FH, Wijkman MO.Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population.J Clin Hypertens(Greenwich). 2022;24(6):723-730. doi:10.1111/jch.14491Alzheimer’s Society.Reduce Your Risk of Dementia.Alzheimer’s.gov.Can I Prevent Dementia?
Lázaro I, Grau-Rivera O, Suárez-Calvet M, Fauria K, Minguillón C, Shekari M, Falcón C, García-Prat M, Huguet J, Molinuevo JL, Gispert JD, Sala-Vila A; ALFA study.Omega-3 blood biomarkers relate to brain glucose uptake in individuals at risk of Alzheimer’s disease dementia.Alzheimers Dement (Amst). 2024;16(3):e12596. doi:10.1002/dad2.12596
Miller MG, Thangthaeng N, Rutledge GA, Scott TM, Shukitt-Hale B.Dietary strawberry improves cognition in a randomised, double-blind, placebo-controlled trial in older adults.Br J Nutr. 2021;126(2):253-263. doi:10.1017/S0007114521000222
Agarwal P, Holland TM, Wang Y, Bennett DA, Morris MC.Association of Strawberries and Anthocyanidin Intake with Alzheimer’s Dementia Risk.Nutrients. 2019;11(12):3060. doi:10.3390/nu11123060
Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL.Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.Neurology. 2018 Jan 16;90(3):e214-e222. doi:10.1212/WNL.0000000000004815
Gorzkiewicz J, Bartosz G, Sadowska-Bartosz I.The Potential Effects of Phytoestrogens: The Role in Neuroprotection.Molecules. 2021 May 16;26(10):2954. doi:10.3390/molecules26102954
Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ.Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.Cureus. 2022;14(10):e30091. doi:10.7759/cureus.30091
Samieri C, Morris MC, Bennett DA, Berr C, Amouyel P, Dartigues JF, Tzourio C, Chasman DI, Grodstein F.Fish Intake, Genetic Predisposition to Alzheimer Disease, and Decline in Global Cognition and Memory in 5 Cohorts of Older Persons.Am J Epidemiol. 2018;187(5):933-940. doi:10.1093/aje/kwx330
- Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M.Association of egg intake with Alzheimer’s dementia risk in older adults: the Rush Memory and Aging Project.J Nutr. 2024; doi:10.1016/j.tjnut.2024.05.012
USDA. FoodData Central.Egg, whole, raw, fresh.
Ansari F, Neshat M, Pourjafar H, Jafari SM, Samakkhah SA, Mirzakhani E.The role of probiotics and prebiotics in modulating of the gut-brain axis.Front Nutr. 2023;10:1173660. doi:10.3389/fnut.2023.1173660
Ekstrand B, Scheers N, Rasmussen MK, Young JF, Ross AB, Landberg R.Brain foods - the role of diet in brain performance and health.Nutr Rev. 2021;79(6):693-708. doi:10.1093/nutrit/nuaa091
Chauhan A, Chauhan V.Beneficial Effects of Walnuts on Cognition and Brain Health.Nutrients. 2020;12(2):550. doi:10.3390/nu12020550
Pritam P, Deka R, Bhardwaj A, Srivastava R, Kumar D, Jha AK, Jha NK, Villa C, Jha SK.Antioxidants in Alzheimer’s Disease: Current Therapeutic Significance and Future Prospects.Biology(Basel). 2022;11(2):212. doi:10.3390/biology11020212
Yeh TS, Yuan C, Ascherio A, Rosner BA, Willett WC, Blacker D. Long-termDietary Flavonoid Intake and Subjective Cognitive Decline in US Men and Women[published correction appears in Neurology. 2021 Dec 7;97(23):1096. doi: 10.1212/WNL.0000000000012933].Neurology. 2021;97(10):e1041-e1056. doi:10.1212/WNL.0000000000012454
Ström E, Östgren CJ, Nystrom FH, Wijkman MO.Associations between fruit consumption and home blood pressure in a randomly selected sample of the general Swedish population.J Clin Hypertens(Greenwich). 2022;24(6):723-730. doi:10.1111/jch.14491
Alzheimer’s Society.Reduce Your Risk of Dementia.
Alzheimer’s.gov.Can I Prevent Dementia?
