Brain-Boosting Foods!

By: HarborView Senior Assisted Living

We know there are so many factors in our health that we can’t control. At the same time, we know diet plays a huge role in the health of our bodies and brains. There are many healthy, brain-enhancing foods to consume to help reduce the risk of Alzheimer’s disease.

Research also points to certain foods that might increase the risk of inflammation in the body and brain. Rather than focusing on a one-time, major overhaul of your diet, try to incorporate one or two of these healthy, mind regenerating foods per month. Read more below about what foods to prioritize!


Thanks for joining us for our series on dementia and Alzheimer’s research. Perhaps you or a loved one was recently diagnosed with Alzheimer’s disease or dementia. Or maybe you are just wanting to do everything you can to preventatively boost your brain health. If you’re interested in exploring Alzheimer’s and dementia research, this series is for you!

Evidence-based care is a huge priority for us at Harbor View Senior Assisted Living in downtown San Diego (as well as at our sister sites, Mesa View Senior Assisted Living and Bay View Assisted Living) and we hope you will appreciate diving into the research with us!


Some research suggests that a diet called the MIND diet, an abbreviation for Mediterranean-DASH Intervention for Neurodegenerative Delay, may cut the risk of developing Alzheimer’s disease by up to 53%. Studies also indicate that this diet might boost verbal memory and slow the rate of cognitive decline in older adults. The diet focuses on plant-based foods and reduces the consumption of saturated fats, sweets, and red meat. Interestingly, research shows that you don’t have to follow the MIND diet perfectly to benefit from it.

Tune in for the next installment of our Alzheimer’s research series to see a full breakdown of the MIND diet as well as a list of foods to avoid if you’re prioritizing your brain’s health!

In the meantime, here are some foods hypothesized to reduce inflammation in the brain, thereby reducing the risk of developing Alzheimer’s disease.

  1. Leafy green vegetables like kale, lettuce, and spinach: Quick tip – pinch the base of the stalk and firmly slide your fingers up it to quickly and easily remove kale leaves from the stalk. 
  2. Salmon and other wild-caught fish (and fish oils): Make sure to order high-quality fish oil supplements as many are already rancid by the time they actually make it to the consumer. 
  3. Coffee
  4. Olive oil
  5. Cold-pressed virgin coconut oil: Some people don’t like the taste of coconut oil, especially for cooking or roasting vegetables. It can be a great alternative to butter in baked goods, however, as the taste isn’t usually as strong when it’s used in this way. 
  6. Berries
  7. Lentils
  8. Beets
  9. Cauliflower: Roast cauliflower at 400 degrees F for 35 minutes with a generous helping of olive oil, salt, and pepper for a delicious side! 
  10. Walnuts
  11. Lamb

Take a look at this article to read more about some simple tweaks to your diet that can make a big difference!


We are committed to evidence-based care at Harbor View Senior Assisted Living (as well as at our sister sites, Mesa View Senior Assisted Living in La Mesa and Bay View Assisted Living in Point Loma) and being familiar with relevant research is an important part of the care we provide.

We pride ourselves on preparing meals that are good for our residents’ bodies and minds. We frequently update our meal plans and can accommodate specific diet needs and preferences. To find out what meals set us apart give us a call and schedule a COVID safe tour of our one-of-a-kind assisted living home in San Diego!

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