Integrative Insights into Brain Health: Dietary Strategies for Memory and Cognitive Support

Abstract

Cognitive performance is closely linked to nutritional status, with specific foods playing a vital role in supporting memory, attention, and overall brain health. Poor dietary patterns are associated with accelerated cognitive decline and an increased risk of neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease. This review examines key brain-supportive foods and their bioactive compounds, including omega-3 fatty acids, antioxidants, vitamins, and minerals. Evidence shows that foods such as fatty fish, blueberries, turmeric, nuts, pumpkin seeds, dark chocolate, broccoli, green tea, and coffee contribute to neuroprotection by reducing oxidative stress, inflammation, and neuronal damage. These nutrients enhance synaptic communication, promote neurogenesis, and improve mood, learning, and memory. Understanding the cognitive benefits of these foods provides a foundation for dietary strategies aimed at preserving brain health across the lifespan.