Foods That Support Brain Health After 60, According to Experts

From everyday meals to smart food choices, experts say what you eat may play a role in supporting brain health after 60 — offering simple ways to nourish your mind as you age.

Entering your 60s often comes with subtle but noticeable changes in cognitive function. You may find it harder to multitask, recall names, find the right words, or stay focused for long periods. While these shifts can feel frustrating, they’re also a normal part of aging.

The good news is that you don’t have to simply accept cognitive decline as inevitable. What you eat plays an important role in supporting brain health, especially later in life. While no single food or nutrient can guarantee a sharp mind or prevent memory loss, research suggests that a balanced, nutrient-rich eating pattern may help support overall cognitive function as you age.

Below are foods experts say can be beneficial for brain health after 60:

Fatty Fish

Fatty fish such as salmon, mackerel, anchovies, sardines, and herring are rich sources of omega-3 fatty acids, specifically EPA and DHA. These healthy fats have been linked to better brain health and are known for their anti-inflammatory properties.

Omega-3s play an important role in supporting cognitive function and maintaining the structure of brain cells, making fatty fish a valuable addition to a brain-supportive diet.

Wild Blueberries

Wild blueberries stand out for their potential cognitive benefits. One study found that adults over 65 who consumed wild blueberry powder daily for six months experienced improvements in mental processing speed.

Fresh wild blueberries aren’t always easy to find, but frozen varieties offer a convenient and accessible alternative without sacrificing nutritional value.

Dark, Leafy Greens

Many adults over 60 don’t eat enough dark, leafy greens, yet these vegetables may play a meaningful role in brain health. Greens such as spinach, collards, watercress, and kale have been associated with improved learning and memory.

Experts believe vitamin K, which is abundant in leafy greens, may be a key contributor to these cognitive benefits.

Cruciferous Vegetables

As the risk of cognitive decline increases with age, certain vegetables may help reduce the odds. Cruciferous vegetables like broccoli, cauliflower, and cabbage have been linked to better brain health and may help support cognitive function over time.

Including a variety of these vegetables in meals can add both nutritional value and protective compounds to your diet.

Eggs

Eggs are a versatile and nutrient-dense food that can support overall health as you age. While often recognized for their protein content, eggs also provide nutrients that play a role in brain function, making them a practical option for older adults looking to support cognitive health through diet.

Pistachios

Pistachios are packed with antioxidants, which may help protect brain cells from damage. These compounds are believed to support sharper thinking and overall brain health, making pistachios a smart snack choice in moderation.

Lifestyle Habits That Support Brain Function

Diet is only one piece of the puzzle when it comes to maintaining brain health after 60. According to Simon Faynboym, M.D., a board-certified psychiatrist and medical director at Neuro Wellness Spa in California, other lifestyle factors also play a critical role.

"In addition to healthy eating, the best ways to support brain function include regular physical activity, sufficient sleep and stress management," Faynboym says.

Staying physically active, prioritizing quality sleep, and managing daily stress can work together with good nutrition to support long-term cognitive health.

When Supplements May Help

Many people don’t get enough key nutrients for optimal brain health due to factors such as aging, stress, gut issues that affect nutrient absorption, or limited diets. In these cases, supplements may help fill nutritional gaps when used appropriately.

Common supplements often discussed in relation to brain health include:

• B Vitamins
• Omega-3 Fatty Acids
• L-Theanine
• Curcumin
• Ashwagandha
• Magnesium

While supplements can be helpful for some individuals, they are not a replacement for a balanced diet and healthy lifestyle.

Aging brings natural changes to the brain, but small, consistent choices can make a meaningful difference. Focusing on nutrient-dense foods, staying active, getting enough rest, and managing stress may help support cognitive function well into your later years.

Rather than relying on a single "brain food," experts emphasize the importance of variety and balance — giving your brain the nourishment and care it needs to age as well as possible. Eating the right food doesn't need to be complicated. Prepping your food is a good way to save time and money, while keeping your meals in check.