7 Brain-Friendly Staples to Keep on Hand

These common pantry foods contain nutrients that may help protect memory, increase energy and reduce anxiety

Christine Richmond

Updated April 01, 2025

A well-stocked pantry makes cooking and planning meals easier. With proper storage, the foods listed here will still be good a year from now, and they could last even longer if you have space in your fridge or freezer. Added bonus: They are good for you.

“Each food listed here benefits your brain — but don’t think about them in isolation,” says Penny Kris-Etherton, Evan Pugh University Professor of Nutritional Sciences, Emeritus at Pennsylvania State University. “Incorporate them into a generally healthy eating pattern that will benefit both your brain and your body.” That means you’ll also want to include plenty of fresh fruits and vegetables, plus fish and healthy fats like olive oil, into your meal planning.

1. Canned Pumpkin

A close-up view of pumpkin puree in a bowl

Nutrients in pumpkin may help protect your brain as well as your eyes, according to some research.

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This vibrant vegetable contains two naturally occurring compounds — lutein and zeaxanthin — that help protect the eyes by filtering damaging blue wavelengths of light. These compounds may also help protect the brain. A diet that provided high amounts of lutein and zeaxanthin from foods, such as dark green and orange fruits and vegetables, was associated with better performance on working memory tests in a study published in Public Health Nutrition in 2021 that analyzed data from 6,390 adults ages 50 and older.

How long does it last?

In your pantry: Unopened cans last 1 to 2 years.

In your fridge or freezer: Transfer the contents of an opened can to an airtight container and refrigerate for up to 7 days or freeze for 3 to 5 months.

2. Nuts

A close-up view of different types of nuts

Nuts may play a role in improving memory, some studies have found.

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Walnuts, almonds, cashews and pecans add flavor and plenty of nutrients to salads, breads, sauces and more. They may also support memory and healthy aging. In a study that followed more than 9,000 adults age 70 and older for an average of four years, those who ate nuts daily had a 23 percent lower risk of dementia and physical disability than people who never or rarely ate nuts. The results were published in Age and Ageing in 2024.

How long do they last?

Pantry: Unopened packages of shelled or unshelled nuts last 6 months past the printed date; opened packages will last that long if stored in airtight containers to keep out moisture.

Fridge or freezer: In an airtight container, refrigerate for a year past the printed date or freeze for up to 2 years past the printed date.

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3. Extra-Virgin Olive Oil

A close-up view of olive oil in a glass bowl and bottle

Part of the brain-healthy Mediterranean diet, according to research, this liquid gold may help increase mental focus and even protect memory.

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It’s no wonder extra-virgin olive oil has stood the test of time and remains a staple in Mediterranean kitchens. Extra-virgin olive oil contains heart-healthy monounsaturated fatty acids along with polyphenols, compounds found in many plant foods that research suggests may benefit health. In its 2018 report “Brain Food,” AARP’s Global Council on Brain Health encourages use of healthy fats, including extra-virgin olive oil. Researchers suspect that those polyphenols could be the reason why EVOO, but not regular OO, also improved the function of people's blood–brain barrier, which protects the brain from harmful substances. Splash some olive oil on a piece of grilled fish or use it in a simple salad dressing.

How long does it last?

Pantry: Store olive oil in a cool, dark place away from direct sunlight and heat from your stove. Either unopened or opened, a bottle of extra-virgin olive oil (the highest grade) will last 2 to 3 years past its “best by” date.

Fridge or freezer: Don’t do it. The oil can solidify in cold temperatures, making it difficult to use.

4. Peas and Beans

A close-up view of different types of beans

Nutrients in versatile peas and beans help turn food into energy.

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Peas and beans, members of the legume family, are a rich source of protein, fiber and folate. Maintaining healthy folate levels is associated with lower risk of Alzheimer’s disease later in life, according to a systematic review and meta-analysis of about 60 studies published in Frontiers in Neuroscience in 2021. Although an outright deficiency of folate is rare, getting too little is linked to fatigue and trouble concentrating. Legumes also provide a healthy serving of thiamine (vitamin B1), which helps turn food into energy. A shortfall has been linked to irritability and fatigue. Including enough peas and beans in your diet is easy. You can use this versatile group of foods in practically everything, from soups to salads and more.

How long do they last?

Pantry: Dried peas and beans will keep for at least a year in an airtight container. Unopened cans last for a year past their “best by” date.

Fridge or freezer: Canned beans transferred to an airtight container last up to 6 days in the fridge and 3 to 5 months in the freezer.

5. Oats and Other Grains

A close-up view of oats and grains on a table

Some research has found that whole grains may help preserve memory and reduce anxiety.

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Oats, rice, cornmeal, barley, wheat and even quinoa contain complex carbs that are broken down into glucose, your brain’s main source of energy.

Whole grains are also rich in B vitamins that may help slow cognitive decline by reducing levels of homocysteine, an amino acid that can accumulate in the blood and contribute to dementia, according to a systematic review and meta-analysis of 95 studies with a total of 46,175 participants published in Nutrition Reviews in 2022. This group of vitamins may also reduce anxiety and improve mood, according to a study published in the Journal of Affective Disorders in 2021 that analyzed data from 7,387 adults between ages 20 and 70.

How long do they last?

Pantry: Store whole grains that you use at least once a month at room temperature. They’ll keep for up to 6 months in an airtight container. Packaged 1-minute and 5-minute oatmeal will last for 2 to 3 years beyond the “best by” date.

Freezer: If you use whole grains less frequently, put them in the freezer in an airtight container. They’ll keep for up to a year.

6. Seeds

A close-up view of pepita seeds in a bowl

Seeds may be tiny, but they’re packed with nutrients that some studies say are potentially brain healthy.

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Pumpkin and sunflower seeds are among the most popular seeds in the United States, and both add pizzazz to even the simplest foods. They are rich in tryptophan, a compound the body converts to serotonin, which has been found to calm the mind and lower anxiety. A systematic review of 11 studies reported in the Journal of Dietary Supplements in 2021 found that tryptophan supplementation helped improve mood and reduce negative emotions in healthy adults. Pumpkin and sunflower seeds also provide magnesium, a mineral that can help support brain health. Higher dietary intake of magnesium was associated with larger brain volumes in a study published in the European Journal of Nutrition in 2023 that analyzed data from 6,001 adults between ages 40 and 73. Keep a dish of these seeds ready for a healthy snack.

How long do they last?

Pantry: In an airtight container, pumpkin seeds last 1 to 2 months and sunflower seeds last 2 to 5 months past their “best by” date.

Fridge or freezer: In an airtight container, both last a year past their “best by” date.

7. Coffee and Tea

A close-up view of a cup of tea with a teabag in it

These comforting drinks may help keep your reasoning skills in shape, according to research.

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What better way to start the day than with a mug of coffee or a good, strong cuppa? The aroma is inviting, the warmth is comforting — and your energy level perks right up. Plus, there’s a big bonus: Some research suggests that drinking a moderate amount of coffee or tea daily may help protect your memory.

Higher coffee consumption was associated with slower cognitive decline and a lower risk of Alzheimer’s disease in a study that analyzed more than 10 years of data from 227 adults with an average age of 70. The study, published in Frontiers in Aging Neuroscience in 2021, didn’t differentiate between regular and decaf or methods of preparation (black cold brew vs. cappuccino, for example).

Similarly, drinking tea almost every day was associated with better cognitive function in a study that analyzed data from 11,910 adults over age 60. The study, published in Frontiers in Public Health in 2023, didn’t distinguish between regular and decaf, but it did find that green tea offered greater protection than other types of tea.

How long do they last?

Pantry: Either unopened or opened, ground coffee lasts 3 to 5 months past its “best by” date. Packaged tea lasts for 6 to 12 months past its “best by” date.

Freezer: Unopened ground coffee and packaged tea last 1 to 2 years past the “best by” date. Opened ground coffee lasts 3 to 5 months past its “best by” date.