Here are six foods that everyone should eat daily if possible, according to dietitians, who explain why.

Walnuts

The brain’s ability to process glucose changes before symptoms like memory loss show up, said Maggie Moon, MS, RD, author of The 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 in Alzheimer’s & Dementia,” she said.

Strawberries

Maggie also likes strawberries as a food that may help lower the risk of dementia.

“Sixteen sweet strawberries a day could help enhance learning and memory,” she said, referencing research stating adding strawberries to your regular rotation could slash your risk of Alzheimer’s Disease by 34%.

“Berries like strawberries can help decrease the inflammatory load of your diet and soothe inflammation that contributes to cognitive decline.

Leafy Greens

Vegetables such as spinach, kale and Swiss chard provide nutrients like vitamins K and A and folate, which have been linked to improved brain health. These greens also contain antioxidants that protect brain cells from damage and promote better cognitive function.

Compared to people who rarely eat their leafy greens, the brain age of older adults who ate one to two servings a day was 11 years younger. A serving is 1 cup when raw and a 1/2 cup when cooked, said Maggie.

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,” said Colleen Wysocki-Woods, MS., RDN, Owner of ZEST Nutrition.

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 of mercury in fish.

Eggs

Whole eggs are a rich source of choline, lutein and omega-3 fatty acids known for supporting brain function. In fact, weekly consumption of eggs (more than 1 egg per week) was associated with a 47% reduction in the risk of developing Alzheimer’s dementia.

The main brain-powering nutrient responsible for the benefits? Choline. One large egg provides one-quarter of your Daily Value (DV) of choline per day.