In addition to fueling long runs and keeping you regular, these complex
carbs are high in antioxidants to fight inflammation, keeping your brain

How Often: Every other day
Berries may decrease neuron loss and improve memory performance.

How Often: At least twice per week
Colorful Veggies
Colors indicate that a food is rich in antioxidants, which help protect
neurons from age-related decay.

How Often: Once per day


Leafy greens are rich in folate, which researchers have linked to slower
rates of brain decline.

How Often: A salad per day
Walnuts, almonds, pecans, hazelnuts, and pistachios are rich in fiber, fat,
and vitamin E (walnuts are the best for your mind).

How Often: Daily handful

Olive Oil

Olive oil, high in healthy fat, protects the blood vessels throughout the
body, including those in the brain.
How Often: Daily


Research suggests that the vitamin B12 in chicken and turkey may play
a role in fighting age-related decay in the brain.

How Often: 3 to 4 oz. twice per week

Red Wine and Dark Red Juices

In moderation, red wine can help ward off brain decline, thanks to its
antioxidants. Unsweetened grape and pomegranate juices can, too.

How Often: No more than 5 oz. of wine (a typical glass) daily

Salmon and Seafood

The omega-3 fats in many fish are crucial for development and
maintenance of brain health.
How Often: 3 to 4 oz. at least once per week

Whole Grains

The B vitamins and vitamin E in whole grains, like whole wheat, oats,
wild rice, and quinoa, may decrease risk of Alzheimer’s by ridding the
body of compounds linked to brain damage.
How Often: Three servings per day