To support brain health this season, include more seasonal produce, such as cranberries and collard greens, which are rich in minerals that help memory and slow cognitive decline.
Sweet potatoes—bright orange roots loaded with beta‑carotene, vitamin C, and fiber—are a holiday favorite that also contain antioxidants. According to Albert Abayev, RD, these compounds lower oxidative stress and improve communication between brain cells.
While animal research indicates a link between purple sweet potatoes and better memory, human evidence remains limited. Other trials show that long‑term consumption of beta‑carotene, together with vitamins E and C, supports cognitive function.
How to add more sweet potatoes:
Jamie Mok, MS, RD, suggests baking the tuber then topping it with a spread of nut‑butter and a dusting of cinnamon. The nut butter adds healthy fat and vitamin E.
Sweet potatoes also provide vitamins, minerals, and bioactive compounds that fight oxidative stress and chronic inflammation—processes thought to contribute to Alzheimer’s disease and age‑related memory loss.
Research from 2011 found that ginger extract may enhance memory in healthy middle‑aged women, and a 2021 review proposed that ginger’s anti‑inflammatory effects could help prevent dementia.
How to incorporate more ginger:
Jamie Mok prefers to steep a slice of fresh ginger in boiling water, adding lemon and honey to taste, creating a soothing tea.
Beets are colorful roots rich in antioxidants and nutrients such as folate, potassium, iron, and vitamin C. Folate reduces homocysteine—a harmful amino acid linked to heart disease, Alzheimer’s, and dementia.
They also supply dietary nitrates, converted into nitric‑oxide to improve blood flow. According to Mok, better cerebral circulation can protect against memory decline.
Evidence suggests beetroot juice may aid cognition. A 2016 study noted that combining exercise with beetroot juice improved certain brain connectivity compared with exercise alone.
Tips for eating more beets:
Caroline Anderson, RD, recommends roasting beets and topping them with goat cheese, a flavorful way to include this root in meals.
Cranberries are tart red berries known for antioxidant and anti‑inflammatory effects. A 2022 industry‑funded study found that a small daily cup of cranberries supports memory performance and brain health in seniors.
These berries contain flavonoids, natural compounds that may lower the risk of Alzheimer’s and related dementias.
Ideas for adding cranberries:
Anderson suggests homemade cranberry sauce with fresh oranges, orange juice, and blackberries, making a tasty Thanksgiving alternative.
Dark leafy greens such as kale, spinach, and collard greens provide potassium, iron, and vitamins E, K, and C. Research shows that one serving daily can slow age‑related cognitive decline.
Ways to enjoy leafy greens:
Create kale pesto, blanch collard greens, or fold them into soups. When selecting greens, Mok advises choosing bright, unblemished leaves.