Keeping your brain healthy is about more than one “miracle” nutrient — it’s a pattern of eating and other lifestyle choices that reduce inflammation, support blood flow, supply steady energy to neurons, and provide antioxidants that protect brain cells. Below are nine everyday foods the Vietnamese article highlights, rewritten in English with extra context and links to what research says about each choice.

1. Wild (or fatty) salmon — an omega-3 boost for your brain

Fatty fish such as salmon are rich in DHA and EPA, long-chain omega-3 fatty acids that help build and maintain neuronal membranes, reduce inflammation and support brain blood flow. Observational studies and dietary analyses link regular fish intake to lower rates of cognitive decline; most experts recommend eating fatty fish at least twice a week as part of a brain-healthy pattern. (Harvard Health; omega-3 reviews). Harvard Health+1

2. Whole-grain oats — steady glucose for thinking power

Whole grains (oats, brown rice, whole wheat) provide slow-release carbohydrates and fibre, giving the brain a steady supply of glucose without the sugar spikes that can harm cognition over time. Population studies associate whole-grain patterns with better vascular and metabolic health — both important because good heart and blood-vessel health supports long-term brain function. (Harvard Health; whole-grain cognition research). Harvard Health+1

3. Nuts (walnuts, almonds, seeds) — vitamin E, healthy fats and more

Nuts are compact nutrient packages: vitamin E, unsaturated fats, magnesium and plant polyphenols. Vitamin E in particular is an antioxidant that protects neurons from oxidative damage; some studies suggest higher dietary vitamin E associates with slower cognitive decline. Walnuts also provide plant-based omega-3 (ALA) and have been linked to cognitive benefits in several trials. (Vitamin E reviews; MIND/Mediterranean diet evidence). PMC+1

4. Legumes (beans, lentils, soy) — low-GI carbs and plant protein for the brain

Legumes supply steady glucose, fibre, and plant protein — useful because the brain relies on a constant fuel supply and because metabolic disease (diabetes, insulin resistance) raises dementia risk. Some cohort studies have shown higher legume intake correlates with better cognitive scores or slower decline. Including a small bowl of beans or lentils regularly is an easy, affordable brain-healthy habit. (Mazza review; dietary pattern research). PMC+1

5. Blueberries — concentrated flavonoids and antioxidant protection

Blueberries (and other berries) are rich in flavonoids — especially anthocyanins — that reduce oxidative stress and inflammation and may improve neuronal signalling. Several observational studies and smaller clinical trials report associations between regular berry intake and slower memory decline or modest improvements in short-term memory in older adults. (Devore berry cohort; Harvard/flavonoid reporting). PMC+1

6. Avocado — monounsaturated fats for blood flow and cognition

Avocados are high in monounsaturated fats, fibre and potassium; those nutrients support healthy blood pressure and circulation, which in turn nourishes the brain. Some population studies have found better cognitive test scores among regular avocado consumers, though the benefit likely comes as part of an overall healthy diet (e.g., Mediterranean-style patterns). (Harvard School of Public Health; avocado cohort study). hsph.harvard.edu+1

7. Pomegranate (and pomegranate juice) — polyphenols that may help memory

Pomegranate contains polyphenols and antioxidants that have shown promise in animal and small human trials for protecting memory and lowering markers of oxidative stress. A randomized trial suggested that daily pomegranate juice helped stabilise some learning measures over a year in older adults — encouraging but not definitive, so consider pomegranate as a useful, antioxidant-rich addition rather than a cure. (Randomized pomegranate study; clinical trial listings). PubMed+1

8. Dark (high-cocoa) chocolate — flavanols, blood flow and short-term cognition

Dark chocolate and cocoa contain flavanols that improve endothelial function and cerebral blood flow; short-term trials have found improvements in attention, processing speed or mood after cocoa flavanol consumption. Keep portions small and choose high-cocoa products with lower added sugar — the evidence supports occasional, measured consumption for potential cognitive and cardiovascular benefits. (Cocoa flavanol reviews; Alzheimer’s Discovery guidance). PMC+1

9. Green tea — catechins and L-theanine for focus and brain protection

Green tea is a source of catechins (EGCG) and the amino acid L-theanine; together these compounds can improve attention, reduce stress, and show antioxidant and anti-inflammatory effects in lab and human studies. Longitudinal research from Japan suggests habitual green-tea drinking is associated with slower cognitive aging, though tea is one part of a healthy lifestyle rather than a standalone fix. (Japanese cohort research; Harvard/green tea summaries). Harvard Health+1

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Putting these foods into practice (extra, practical tips)

• Think pattern, not single foods: the best evidence for preserving memory comes from overall dietary patterns (Mediterranean/MIND diets) that emphasise many of the items above — fish, nuts, whole grains, beans, fruit and vegetables, legumes and olive oil. (Harvard Health; Alzheimer’s MIND diet summaries). Harvard Health+1

• Aim for variety: rotating different berries, nuts, legumes and fish types spreads beneficial compounds and reduces contaminant risk (e.g., vary fish to lower mercury exposure). (Harvard Health; seafood guidance). Harvard Health+1

• Food first, supplements second: many trials find whole-food intake (eating fish, nuts, fruit) is more consistently linked to benefit than isolated supplements; if you consider supplements (omega-3s, vitamin E), discuss them with your clinician. (Harvard Health; omega-3 review). Harvard Health+1

• Combine diet with other steps known to protect the brain: regular physical activity, good sleep, social engagement, blood-pressure control and not smoking all matter as much as diet. (Mayo Clinic; Alzheimer’s Association guidance). Mayo Clinic Health System+1

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Bottom line: Eating fatty fish (like salmon), whole grains, nuts, legumes, blueberries, avocado, pomegranate, dark chocolate in moderation, and drinking green tea — as part of an overall Mediterranean/MIND-style pattern — is strongly consistent with what researchers and public-health organisations recommend to help protect memory and brain function with age. No single food guarantees protection, but a varied, plant-forward diet plus healthy lifestyle habits gives you the best odds for long-term cognitive health. (Harvard Health; Mayo Clinic; PubMed reviews). Harvard Health+2Mayo Clinic Health System+2