A neurologist said his grocery shopping list is packed with affordable foods that can help protect your brain as you age.
Eating foods rich in nutrients like healthy fats can help boost your focus and mental function, and reduce the risk of Alzheimer’s and stroke in the long-term, according to Dr. Aaron Lord, chief of neurology at NYU Langone Hospital Brooklyn.
“The brain is incredibly metabolically active. It takes about 25% of blood flow, so it’s not a surprise that unhealthy eating can impact the brain,” Lord told Business Insider.
He said making better choices in the grocery store can also help you cut back on sugar and processed foods, both of which can mess with blood sugar and metabolic, which in turn can affect the brain.
“In general, there’s not going to be some supplement or vitamin or superfood that’s going to be a cure-all,” Lord said. “It’s going to be about everyday choices, eating food that doesn’t come out of a package.”
Lord talked BI through his fridge, pantry, and typical grocery list for better brain health, and some of his favorite recipe ideas.
1. Fruit
Lord said more than two-thirds of his grocery list focuses on the first section of the grocery store, starting with fresh fruit.
Berries in particular are rich in antioxidants, making them a staple on the MIND diet for a healthy brain. Enjoy them for breakfast, paired with Greek yogurt, or as a sweet snack any time.
Citrus fruits like oranges, grapefruit, and lemon are rich in vitamin C, which can help protect brain cells from stress.
2. Fresh vegetables
Veggies that Lord always has on hand include:
- Celery: high in potassium
- Carrots: rich in beta-carotene
- Onions and garlic: contain vitamins C and B
- Mushrooms: a good source of vitamin D
- Bok choy: full of folate
Eating more produce that’s good for your brain can also protect your heart and improve overall health and longevity at the same time.
“I definitely noticed an improvement in the amount of energy I have when I’m not just ordering takeout,” Lord said.
3. Quinoa
Lord said one of his go-to pantry staples is quinoa, technically a seed but cooked and served as a grain.
Quinoa is a good source of carbohydrates as well as some protein and fiber, making it a great alternative to refined carbs like white breads or pasta that can spike blood sugar.
4. Miso
Lord said his fridge typical contains miso, a flavorful paste made from fermented soy that’s used as a base for soups, sauces, and marinades. Like other fermented foods, it’s great for gut health because can help feed the microbiome, beneficial bacteria that live in the digestive system.
Growing research suggests a healthy gut is crucial for a healthy brain, since many important neurotransmitters are produced in the digestive system.
5. Herbs and spices
Seasonings aren’t just a source of flavor, but can add to the nutrient content of your meals, according to Lord.
One of his favorites is turmeric, an earthy, bright orange spice which can help reduce inflammation and may even stave off illnesses like Alzheimer’s according to promising research.
Another is black pepper, a versatile spice that helps to enhance the health benefits of turmeric by making the active ingredient easier for the body to absorb.
Lord said he also frequently cooks with fresh parsley, which contains antioxidants and can provide a boost to recipes like soups and sauces.
6. Olive oil
One of the few packaged ingredients Lord buys regularly is olive oil, since it offers a dose of healthy fats and has many uses in the kitchen, from sautéing to making sauces or salad dressings.
“You want to be using something that has as much unsaturated fats as possible,” Lord said. “Olive oil is fantastic.”
What’s good for your brain is also good for the rest of your body —research has linked olive oil to lower risk of dementia and cancer as well as better heart health.
7. Nuts
Lord said he keeps a supply of walnuts, pistachios, and almonds to snack on between meals. They’re a great source of healthy fats like omega-3 fatty acids, which protect brain cells.
Choosing healthy meals and snacks throughout the day may even prevent brain fog and boost focus in the short-term, research suggests.
“When you’re eating unhealthily, it can affect your function, performance right now on cognitive tests,” Lord said. “It’s not just a 20 years down the road thing.”
8. Coffee and tea
Your morning brew could be a big boost to your brain health, according to Lord.
Coffee is a good source of anti-inflammatory compounds that help protect the brain. However, it may be better to opt for filtered coffee instead of French press to remove oils that can raise your cholesterol levels.
Tea is also a good choice since it’s rich in flavanols, another compound linked to better brain health.
Try to avoid sugary beverages like sweetened coffees, Lord said. Instead of sodas, switch to seltzers and experiment with different flavors like fruit or non-alcoholic bitters to keep it fun.
9. Homemade popcorn
Instead of reaching for a bag of chips when you want a salty snack, Lord recommends making popcorn at home.
Homemade popcorn is a cheap, healthy alternative to processed food. Lord makes his with a drizzle of olive oil, a little salt, and nutritional yeast, which adds a savory flavor along with B vitamins and protein.
Small changes to your diet like this can help you cut back on processed foods and reduce your risk of common illnesses that can affect your brain as well as your body.
“All the foods that we eat in a modern American diet that lead to metabolic syndrome and type 2 diabetes are going to impact the brain,” Lord said. “How you get your calories really matters.”
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