Superfoods to boost memory and focus after age 30: Berries, fish, eggs and more

Aging affects brain function, but certain diets and superfoods can help maintain cognitive health.

As we age, our brains naturally change. After the age of 30, the brain can lose grey matter, which is responsible for thinking and memory, and white matter, which helps different parts of the brain communicate. But what we eat can play a big role in keeping our minds healthy. Experts say including certain superfoods in your diet can improve brain function and memory.

Superfoods for a sharper mind to boost brain health and memory after 30(Unsplash)

Brain-boosting diets

The Mediterranean diet, rich in vegetables, whole grains, fish, and olive oil, is known for heart health and brain health too. Dr. Babak Tousi, a memory and brain health specialist, told Health Cleaveland and Clinic that this diet can slow down brain degeneration and even increase grey matter in the brain’s cortex, the area responsible for thinking.

The MIND diet, which combines the Mediterranean diet with the DASH diet, focuses on foods that protect the brain, like fish and berries, while reducing red meat, fried foods, and sweets. Research shows the MIND diet may help increase brain volume and reduce the risk of dementia.

Top superfoods for your brain

Fish: Salmon, tuna, sardines, and herring are rich in omega-3 fatty acids, which support memory and learning. Regular consumption may also slow age-related brain decline.

Berries: Blueberries, strawberries, and blackberries contain antioxidants that may protect the brain and improve memory. Studies suggest that eating berries can help reduce age-related cognitive decline.

Whole grains: Brown rice, quinoa, oatmeal, and whole-grain bread release sugar slowly in the body, providing steady energy for brain function and protecting against cognitive decline caused by high sugar intake.

Dark chocolate: Flavonoids and antioxidants in dark chocolate enhance memory, focus, and mood. Choose chocolate with at least 70% cocoa for the best benefits.

Turmeric: The curcumin in turmeric reduces inflammation and may improve memory over time.

Nuts and seeds: Walnuts, almonds, and pumpkin seeds contain omega-3s, vitamin E, and zinc, which support memory and protect brain cells.

Broccoli and eggs: Rich in vitamin K, choline, and B vitamins, these foods help maintain memory and slow brain degeneration.

Even small changes in your diet can make a big difference for your brain. Including these superfoods regularly can help improve memory, focus, and overall cognitive health as you age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.