5 Nutritious Fall Foods to Improve Memory and Slow Cognitive Decline

To boost your brain health this fall, seasonal fruits and vegetables like cranberries and collard greens are full of minerals that can support memory and slow cognitive decline. Many fruits and vegetables available this time of year contain antioxidant properties that protect the brain from oxidative stress and disease.

“These brain-healthy fall produce are packed with other nutrients that are not only beneficial for your brain health, but your overall health,” Albert Abayev, RDa registered clinical dietitian in the Cedars-Sinai Center for Weight Management and Metabolic Health, told Verywell in an email.

Adding more fall produce into your diet can support your brain and full-body health this season. If you’re not sure where to start, Abayev recommends adding more sweet potatoes to your diet.

“They’re so versatile and very easy to cook. You can make them into sweet potato fries if you want something more crunchy, or you can have them baked. You can also use them in a sweet dish as well,” he said.

Here are five kinds of fall produce you should indulge in this fall—including sweet potatoes.

1. Sweet Potatoes

Sweet potatoes are a vibrant, orange root rich in beta-carotene, vitamin C, and fiber. This holiday meal staple has antioxidants that reduce oxidative stress and improve brain cell communication, according to Abayev.

Some animal studies have found a link between purple sweet potatoes and improved memory and cognitive function, but more research is needed to confirm the same effect in humans.

Other studies show that a long-term diet rich in beta-carotene helps maintain cognitive function, especially when combined with other antioxidants like vitamins E and C.

“My favorite way to enjoy sweet potatoes is to simply bake them and spread a little bit of nut butter on them with the dash of cinnamon,” said Jamie Mok, MS, RDa registered dietitian in Los Angeles and a spokesperson for the Academy of Nutrition and Dietetics.

While you can eat them plain, adding nut butter is a way to get a dose of healthy fat and vitamin E, Mok added.

2. Ginger

Ginger is a spicy root used in pumpkin pies and cozy fall soups. This seasonal ingredient contains vitamins, minerals, and bioactive compounds that help fight oxidative stress and chronic inflammation, “which are believed to contribute to Alzheimer’s disease and age-related memory loss,” Mok said.

Research from 2011 found that ginger extract helped enhance memory in a group of healthy middle-aged women. A 2021 review article suggested that ginger may help prevent dementia, in part due to the root’s anti-inflammatory effects.

“One of the favorite ways I like to enjoy ginger is to make a tea,” Mok said. “All you have to do is steep a knob of ginger root in boiling water and maybe add a little lemon and honey to taste.”

3. Beets

Beets are colorful root vegetables rich in antioxidants, vitamins, and minerals like folate, potassium, iron, and vitamin C. The folate in beets helps lower homocysteine levels, an amino acid that can damage blood vessels and contribute to heart disease. High levels of homocysteine are also linked to Alzheimer’s disease and dementia.

Beets are also a good source of dietary nitrates, which the body converts into nitric oxide to improve blood flow, according to Mok.

“Dietary nitrates may protect against dementia and memory loss because of the way that they help to improve blood flow to our brain,” she added.

Some evidence suggests that beetroot juice can support cognitive function. A small 2016 study found that exercise and beetroot juice improved some functional brain connections, compared to exercise alone. But, if you want to consume more beets this season, nutrition experts recommend adding fresh beets to a salad or smoothie.

“I’m a big fan of roasting vegetables, so roasting [beets] with a little bit of goat cheese is my favorite,” Carrie Anderson, RDa registered dietitian at Indiana University Health Arnett Hospital, told Verywell.

4. Cranberries

Cranberries are tart red berries with antioxidant and anti-inflammatory properties. A 2022 industry-funded study found that consuming a small cup of cranberries daily helps support memory performance and brain health in older adults.

These berries contain flavonoids, naturally occurring compounds that can reduce the risk of developing Alzheimer’s disease and related dementias.

Cranberry sauce is a Thanksgiving staple, and Anderson said she makes her own version with cranberries, fresh oranges, orange juice, and blackberries.

“Cranberries are going to start showing up in the grocery store in the bags, they keep about two weeks in your fridge, sometimes longer. You can always freeze them, and you don’t really have to do anything, just throw them in your freezer,” Anderson added.

5. Leafy Greens

Dark leafy greens like kale, spinach, and collard greens have tons of brain health benefits. These leafy greens contain potassium, iron, and vitamins E, K, and C.

Research has shown that adding one serving of these greens to your diet every day can help slow age-related cognitive decline.

If you want to eat more leafy greens, try making kale pesto, blanched collard green wraps, or toss the greens in a soup. When shopping for leafy greens, look for vibrant greens that are not wilted, brown, or yellow, Mok said.

“A really easy way to incorporate more greens into our diet is through soups, since it is the season. You get all the benefits from those leafy greens without worrying about losing some of those nutrients from boiling because all those nutrients from the greens will be going into the soup,” Mok said.