The Plant-Based Eating Secret for Protecting Brain Health and Fighting Dementia 

That said, Nicotera notes that while metabolites of coffee were looked at, excessive amounts of caffeine were not examined. “As we apply the science, we should be cautious about going to extremes. In addition, while alcohol metabolites were associated with less cognitive decline, excess alcohol intake is associated with a higher incidence of cognitive decline,” she says. It’s also important to keep in mind, according to Nicotera, that stress, environmental factors, genetics, and presence of other diseases may contribute to cognitive decline as well. “While consuming more of the suggested healthy components and less of the unhealthy reported components may benefit, they don’t guarantee total prevention of cognitive decline,” she says.

But what in particular is special about the specific plant-based foods for brain health that the study singled out? Let’s take a closer look.

5 best plant-based foods for brain health as you age, according to the research

1. Polyphenol-Rich Foods

Polyphenols are naturally occurring compounds found in plants. They are high in antioxidants and provide a variety of health benefits. “Research points to the recommendation of consuming more than 650 mg per day of polyphenol-rich foods. For example, 1000 mg of polyphenols per day is equivalent to 12 cups of cauliflower, a cup and a half of blueberries, two and a quarter cups of strawberries, or five and a half cups of broccoli,” says Nicotera.

2. Cocoa

“Cocoa provides antioxidants that counteract cellular damage,” says nutrition expert Jamie Feit, MS, RD, an expert at Testing.com. Note, however, that the study looked at cocoa—not chocolate. “Chocolate comes with extra sugar and extra calories—opt for pure cacao and add it to morning oats or a smoothie or whip it with avocado and eat as a ‘mousse,’” recommends Nicotera.

3. Mushrooms

“Mushrooms are known to decrease inflammation and to increase vitamin D, both of which help strengthen the immune system,” says Feit. “It’s best to consume a variety of mushrooms as each type has different protective properties.”

4. Red Wine

Malbec, Petite Sirah, St. Laurent, and Pinot Noir have the highest resveratrol content, according to Nicotera. “The recommended amount of wine is one glass per day for women and two glasses per day for men. This recommendation is based on the notion that, while wine does offer some health benefits, in excess, it can be detrimental. The suggested intake of supplemental resveratrol is debated, especially as bioavailability is questionable, and cannot be directly equated to glasses of wine.”

5. Coffee

Coffee is known to increase memory and decrease risk of developing Alzheimer’s disease, this was evidenced and explained well in a study at Harvard. Nicotera cautions, however, that the recommendation for coffee intake is three to five cups a day with a maximum of 400 mg of caffeine. One small cup of coffee offers approximately 100 mg of caffeine.