Eating for Brain Health | Yummly

Eating for Brain Health

The MIND Diet is backed by science and super-flexible. See how it’s done and get cooking with 18 easy recipes.

Roasted Chickpea and Sweet Potato Buddha Bowls; recipe and photograph by Ashley Strickland Freeman

There is dementia in my family. That fact doesn’t keep me up at night, but it does make me want to do what I can to protect my brain cells and prevent cognitive decline. Luckily, researchers have been studying this for decades. It turns out the right kind of healthy eating can go a long way to boost brain function. 

The MIND Diet combines the parts of two heart disease-focused eating plans that have also been shown to support brain health. (The acronym MIND is a mashup of the two: Mediterranean-DASH Diet Intervention for Neurodegenerative Delay.) It features good sources of nutrients with brain-focused health benefits like flavonoids (plant compounds that are rich in antioxidants), folate, vitamin E, and omega-3 fatty acids. 

Researchers found that sticking to the MIND Diet closely can lower your risk of Alzheimer’s disease by up to 53%, and even doing a moderately good job can lower it by around 35%. And a recent review of multiple studies found that it’s more effective than other plant-rich diets at improving cognition as you age. There’s another bonus: Since it combines two diets meant to improve heart health, you may see your cholesterol levels and blood pressure go down, too.

The basics of the MIND diet aren’t hard, but they’re a little different than other health-focused plans. Here are tips and 18 recipes that fit the bill.


Jump ahead to:

Brain-boosting foods FAQs >>

Recipes that use the best brain foods >>

Recipes starring leafy greens >>

Nutritious nut recipes >>

Healthy whole grain recipes >>

Bean recipes for brain power >>

Recipes bursting with berries >>


Note: The Yummly Meal Planner is available to paid subscribers.


Brain-boosting foods FAQs

Here’s how MINDing your diet with healthy foods can lead to better brain health and cognitive function.


What are the best foods for brain health?

The MIND Diet has just a handful of recommendations, all based on the eating patterns researchers found to provide the most protection:

  • Eat leafy greens at least six times a week, and at least one other vegetable daily.

  • Have three servings of whole grains daily. 

  • Enjoy nuts at least five times a week.

  • Include beans in your meal at least three times a week.

  • Go for poultry at least twice a week, and fish at least once. Neither should be fried.

  • Reach for berries at least twice a week.

  • Use olive oil as your primary fat.

  • Drink one glass of wine each day.


What foods should you avoid for brain health?

These restrictions will probably feel pretty familiar: 

  • Have less than one tablespoon of butter or margarine each day.

  • Limit cheese and fast or fried foods to one serving per week.

  • Put red or processed meat on your plate no more than four times a week.

  • You don’t have to give up treats and baked goods completely! But you should have no more than five servings a week.



Recipes that use the best brain foods

Each of these options uses at least three of the key components of the MIND diet — and each one is hearty enough to be a one-recipe meal. 


Quick and Easy Barbecue Chicken Naan Pizzas

Yummly Original

I love using shortcuts to make delicious, nutritious meals. This recipe swaps naan for pizza dough (and be sure to use whole wheat naan!), so it’s quicker and better for you, and tops it with prepared BBQ sauce, shredded chicken breast, cilantro, red onion, and mozz. Want even more good-for-you toppings? Finish with a mound of arugula atop each pizza. Brain-wise, you’re ticking off whole grain, poultry, and leafy greens boxes.


Roasted Chickpea and Sweet Potato Buddha Bowls

Yummly Original

With beans (chickpeas), whole grains (quinoa), and leafy greens (baby spinach), these Buddha bowls offer oodles of the essential nutrients you need for a healthy brain. The BBQ-ish seasoning and family-friendly flexibility will make this a new favorite.


Blackberry and Butternut Squash Harvest Salad

How’s that for a gorgeous salad? You’ve got kale, blackberries, and pecans boosting your brain, while also adding tons of flavor. Roasted butternut squash and a little goat cheese make this substantial enough for a meal — add a piece of whole wheat bread on the side for a fourth brain-friendly food.



Recipes starring leafy greens

If you want to get more than six servings per week of green leafy vegetables, you’ll need an arsenal of recipes that put them front and center.


Oven Baked Collard Greens

Yummly Original

Collard greens are just packed with nutrients, but cooking their tough leaves takes a while. Which is why I like this recipe so much — by letting them simmer in the even heat of the oven, you don’t have to tend the pot. Walk away, do whatever else needs doing around the house, and come back in 90 minutes to find perfectly tender, savory greens.


Simple Arugula Salad

On the opposite end of the timing scale is this salad — it’s got “simple” in the name, and boy does it deliver. Toss a package of baby arugula with lemon juice, olive oil, salt, and pepper, add some shaved Parmesan, and you’re done. The peppery greens play so nicely with the bright dressing, and those bits of cheese tie everything together.


Sauteed Power Greens and Mushrooms

Meaty sliced mushrooms get cooked until they’re browned and a little crispy, and then the fun begins: First goes garlic, then handful after handful of mixed leafy greens like spinach, chard, and kale. When they’re all wilted down but still bright green, a squeeze of lemon juice and a sprinkle of Maldon sea salt are all you need. It’s the perfect side for grilled or roasted chicken.



Nutritious nut recipes

To hit five servings of nuts each week, you can either eat a small handful plain, as a snack, or use them in recipes like these.


Pistachio Herb Crusted Salmon

Eating fish once a week is no biggie as long as I’ve got salmon on-hand. Fatty fish is so easy to cook — with all that healthy fat, it’s really hard to dry it out. But it does get a little ho-hum after a while. Jazz it up with a crunchy topping that also supports your brain, made from crushed pistachios, garlic, and parsley. 


5 Ingredient Granola Bars

Did you see the part where it says these have just five ingredients? Three are nut-based: natural peanut butter, almond meal, and sliced almonds. And a fourth is a whole grain, rolled oats. A little bit of sweetener rounds out the list. It’ll be hard to find a yummier, brainier granola bar.


Vanilla Roasted Walnuts

When it comes to nuts and brain health, walnuts top the list. They have loads of compounds with antioxidant and anti-inflammatory effects. But none of that matters if they don’t taste great, right? I’ll be honest — they’re my least-favorite nut. I can’t get past the bitterness. But when they’re roasted with a small amount of sweetener, vanilla, cinnamon, and salt? I’ll munch them by the handful.



Healthy whole grain recipes

Three or more servings a day may sound like a lot, but it’s easier than you think — especially with simple, meal-in-a-bowl recipes like these. 


Mediterranean Farro Salad

Farro is one of my favorite whole grains — I love the chewy texture. It’s especially good in salads, since it soaks up the flavorful dressing. Like here, where it’s paired with crunchy cucumber, sweet roasted red peppers, and other easy-to-find ingredients, all tossed with a lemony Greek vinaigrette. The little pops of creamy, salty feta are just perfect.


Broccoli and Brown Rice Bowls with Poached Eggs and Red Chilies

Yummly Original

Don’t let the 60-minute cooking time scare you off this fantastic recipe — if you’ve got leftover cooked brown rice, you’ll be eating in 20. The salty-sweet sauce, the crisp-tender broccoli and carrots, the runny poached egg on top … This is a deceptively simple, sophisticated meal.


Bulgur Vegetarian Chili

I love bulgur — which is just cracked wheat — because it cooks much faster than many other whole grains. Using it to bulk up a vegetarian chili is clever as all get-out. You wind up with a bowl that feels meaty, since bulgur’s texture here is similar to ground beef. Spicy and satisfying, this is a no-brainer of a brain-boosting meal. Did I mention it’s got kidney beans, for still more brain power?



Bean recipes for brain power

My pantry’s bean shelf holds so many types, eating them never gets boring. The possibilities are endless.


Zesty White Bean Dip

It takes just minutes to soften some chopped onion in olive oil, then add it to the blender with canned white beans, tahini, cashews (more nuts!), garlic, and spices. With a whole-wheat pita and some veggie sticks for dipping, this is a fabulous lunch. And of course, an excellent party dish.


Italian Lentil Soup

Talk about a hearty soup: This one’s got brain-friendly lentils, of course, plus tons of vegetables (including collard greens), canned roasted tomatoes, garlic, and dried herbs. Sprinkle a little grated Parmesan in your bowl, grab some crusty bread, and pull up a spoon.


Vegan Black Bean Enchiladas

Yummly Original

Who doesn’t love a bubbling baking dish of enchiladas, fresh from the oven? These are filled with canned black beans simmered with tons of vegetables — including jalapeños and a can of green chilies — and smothered with prepared red enchilada sauce. You won’t miss the meat or dairy in this vegan feast. 



Recipes bursting with berries

It’s not exactly a hardship to eat berries at least twice a week


Strawberry-Basil Kefir Smoothie

Yummly Original

Smoothies are one of my go-to breakfasts. And why not, when they’re so easy? Frozen berries and kefir (a fermented milk that’s similar to a thin yogurt) are both pretty standard smoothie ingredients. This recipe gets interesting with the addition of fresh basil for an herbal note and dates for natural sweetness.


Watermelon, Nectarine, and Berry Fruit Salad

Yummly Original

This has to be the most summery fruit salad I’ve ever seen. Watermelon, nectarines, and three kinds of berries? Tossed with lime juice and fresh mint? Yes, please. If I kept this on my desk, the entire bowl would be devoured by quitting time.


Blueberry Yogurt Parfait

Parfaits are just fun — to look at and to eat. This one layers homemade blueberry yogurt (don’t worry, it’s just plain yogurt whirred with blueberries, maple syrup, and lemon juice) with more of those juicy blueberries. You could eat this for dessert or breakfast — your choice.



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