Top Brain-Boosting Foods a Neurologist Eats Every Day

If keeping your brain sharp and healthy over time is important to you, your diet may have a bigger impact than you think.

The human brain uses about 25% of the body’s blood supply which means that anything that nourishes the blood also nourishes the brain. Eating processed foods high in saturated fats and sugars, especially those from ultra-processed sources, can impair brain function, damage blood vessels, and even raise the risk of stroke or dementia.

Dr. Aaron Lord, a neurologist at NYU Langone Hospital in Brooklyn, shared in an interview with the New York Post the foods he eats daily or weekly to protect against memory decline and neurodegeneration. According to him, the right dietary choices can significantly support cognitive function and even delay symptoms associated with Alzheimer’s disease.

What’s on a Brain-Boosting Plate?

Dr. Lord starts his list with fatty fish, especially wild-caught varieties like salmon and grouper. These fish are rich in omega-3 fatty acids, essential for healthy brain function due to their powerful anti-inflammatory properties. He emphasizes choosing wild fish over farm-raised alternatives whenever possible.

Next on his regular menu are vegetables like asparagus for the ease of preparation but also for its high fiber content, which helps balance the gut microbiome — a factor increasingly linked to brain health.

Tomatoes, especially cherry tomatoes, are another staple in his diet. They’re packed with lycopene, a strong antioxidant that helps reduce inflammation and protect brain cells from oxidative stress, a known contributor to neural degeneration.

Dr. Lord also swears by walnuts, calling them one of the best brain-boosting snacks thanks to their ideal omega-3 to omega-6 fatty acid ratio. He often combines them with blueberries, which he eats nearly every morning. Blueberries are loaded with flavonoids — plant compounds shown to enhance brain performance, especially under stress.

His Go-To Breakfast?

A bowl of soaked oats topped with berries and nuts, sometimes with a drizzle of honey or maple syrup and a pinch of salt. It's a flavorful, nutrient-rich meal that provides steady energy without weighing you down.

Finally, olive oil takes center stage in his kitchen. He uses it for cooking, dressing, and drizzling almost daily. Rich in heart-healthy monounsaturated fats, olive oil helps balance cholesterol levels and supports long-term brain function.

If you want to support your memory and focus naturally, following Dr. Lord’s food choices could be a delicious and smart place to start.