Nutrition experts recommend foods and habits to preserve memory in older adults

Researchers stress that diet is a key modifiable factor for brain health. Consuming dark leafy vegetables such as kale, spinach, arugula or Swiss chard, berries rich in flavonoids, fatty fish high in omega‑3 DHA (salmon, tuna, sardines, herring), nuts and seeds (walnuts, flaxseed, chia, hemp, pumpkin), extra‑virgin olive oil and eggs (including yolks for choline and vitamin D) can reduce inflammation, support nerve‑cell membranes and lower the risk of dementia.

In addition to nutrition, lifestyle habits are linked to better cognitive outcomes. Regular moderate physical activity, maintained social connections, continual learning and mentally stimulating tasks, management of cardiovascular risk factors, and consistent quality sleep are all cited as strategies to sustain memory and overall brain function after age 65.