6 Simple Food Swaps

Small changes to your diet could support your brain health. Good nutrition is essential to optimal brain function. Research has found that certain plant compounds, amino acids, vitamins and minerals found in food can help protect memory, regulate emotions and control blood sugar. Research says these everyday food switches may help support your body, your mind and your mood.

1. Sweeten plain yogurt with blueberries instead of sugar.

Powerful plant compounds found in blueberries may help bolster memory. Two of these — lutein and zeaxanthin — have been linked to sharper thinking and faster learning. A study from the University of Georgia took the research a step further by tracking blood flow in the brains of 43 older adults asked to recall pairs of words. Surprisingly, the brains of those with lower lutein and zeaxanthin levels went into concentration-busting overdrive while those with higher levels worked efficiently, the researchers reported in 2016 in the Journal of the International Neuropsychological Society.

“The body doesn’t make these vital nutrients naturally, so we have to get them from our diet,” says neuropsychologist L. Stephen Miller, the study’s coauthor.

Sugar? Not so good. It doesn’t add much, nutritionally, except for calories.

2. Grab a handful of cashews instead of pretzels.

This creamy nut provides tryptophan, an amino acid that the brain uses to manufacture serotonin, a major contributor to a good mood. Also, the nut’s high levels of magnesium and vitamin B6 help keep your emotions on an even keel. “Although cashews are high in calories,” says Penn State University nutritionist Penny Kris-Etherton, “they can be a brain-healthy addition to your diet as long as you use them in place of, not in addition to, other snacks.”

Pretzels? These snacks come up short on the healthy-food scoreboard — low in protein and fiber, high in sodium and refined carbs.

3. Make an omelet with whole eggs instead of just the whites.

Egg yolks are packed with choline, an essential nutrient related to the B vitamins. An analysis published in 2022 of the long-running Framingham Heart Study, including more than 3,200 adults, found those with low choline intake had a higher risk of dementia than those with medium intake. Earlier research that was also a part of the Framingham Heart Study found a correlation between those who eat foods rich in choline and better performance on memory tests. “We can’t guarantee that if you get enough choline in your diet you’ll stave off memory loss and keep your thinking skills intact,” says Boston University neuropsychologist Rhoda Au, an author of both studies published in The American Journal of Clinical Nutrition, “but it sure tilts the odds in your favor.” 

Egg whites? Although they are much lower in fat than yolks and contain about half of the egg’s protein, they only have trace amounts of minerals, so you are missing out if you skip the yellows.