Nourish Your Brain with Food by Chrissy Carmody,

The foods we choose every day don’t just fuel our bodies—they also shape how our brains age. Decades of research show that diets rich in leafy greens, berries, nuts, legumes, whole grains, and omega-3 sources are linked to slower cognitive decline and better memory. In contrast, diets high in sugar, red meat, and ultra-processed foods are consistently associated with a higher risk of Alzheimer’s disease and other types of dementia.

Leading experts, including those at the Alzheimer’s Association and researchers behind the MIND diet, recommend focusing on plant-forward, nutrient-dense foods. Why? Because antioxidants in berries fight inflammation, vitamin K in leafy greens protects brain cells, and plant-based omega-3s from walnuts, chia seeds, and flaxseed support healthy brain structure. Even small daily choices like swapping chips for a handful of walnuts or adding beans to your lunch can add up over time.

Eating for brain health doesn’t have to be complicated. Flavorful, colorful, plant-based meals can deliver the nutrients your brain thrives on. Here’s one recipe that combines several brain-boosting foods in one easy dish, and is a great way to eat up those last summer tomatoes!

Brain-Boosting Mediterranean Chickpea Salad (Plant-Based)

Ingredients (4 servings):

• 1 can chickpeas, drained and rinsed

• 2 cups fresh spinach or mixed leafy greens

• 1 cup cherry tomatoes, halved

• 1 small cucumber, diced

• 1/2 red onion, thinly sliced

• ½ cup Kalamata olives, pitted and halved

• ¼ cup walnuts, chopped

• 2 tbsp extra-virgin olive oil

• Juice of 1 lemon

• 1 tsp dried oregano

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, greens, tomatoes, cucumber, onion, olives, and

walnuts.

2. In a small jar, whisk or shake together olive oil, lemon juice, oregano, salt, and pepper.

3. Pour dressing over salad, toss gently, and serve immediately.

4. Store leftovers in the fridge for up to 2 days.

Why it works: Spinach provides vitamin K and lutein, walnuts supply plant-based omega-3s, olive oil supports healthy blood vessels, and chickpeas add fiber and protein. This nutrient-dense combination supports both brain and heart health.

Chrissy Carmody is a National Board Certified Health & Wellness Coach (NBC-HWC), a Certified Health Education Specialist (CHES), and holds a Master of Public Health from Johns Hopkins. She is passionate about helping people get unstuck, build healthier habits, and improve their quality of life through practical, supportive coaching. To connect with Chrissy, email her at chrissy.carmody@gmail.com