Reviewed by Dietitian Maria Laura Haddad-Garcia Getty Images. EatingWell design. When it comes to supporting brain health, the right foods can make all the difference—and you don’t even have to look beyond your pantry. While fresh ingredients often steal the spotlight, canned foods offer a convenient, budget-friendly way to nourish your mind with essential nutrients. From omega-3-rich fish to antioxidant-packed vegetables, the right choices can help support memory, focus and long-term cognitive function.
“Foods that contribute key nutrients to support cognitive health can absolutely come out of a can,” affirms Meredith Rofheart, M.S., RDN , a registered dietitian nutritionist. “The canning process helps preserve essential nutrients, making canned foods a convenient, long-lasting, and often more affordable source of brain-boosting micronutrients—such as omega-3 fatty acids, B vitamins, vitamin K, fiber, and antioxidants.”
Advertisement
Whether you’re stocking up for busy weeks or simply looking for easy ways to eat smarter, these seven dietitian-approved canned foods will fuel cognitive function and help keep your brain sharp and thriving. 1. Canned Fish
Canned salmon, tuna, anchovies and mackerel are all high in omega-3 fatty acids , making them great sources of food for cognitive health. “Omega-3 fatty acids are components of brain cell membranes critical for cognitive functioning,” says Rofheart. “They’re anti-inflammatory and vital for maintaining normal brain processing.” Plus, research suggests positive effects on symptoms of depression and reducing risk of cognitive decline.
For canned fish, Rofheart says to choose options that are packed in water or extra virgin olive oil, and are labeled as wild-caught or safe-caught (meaning the fish is caught using sustainable fishing practices and has been tested for contaminants). 2. Canned Tomatoes
Tomatoes are a top source of lycopene, a powerful antioxidant that helps protect brain cells from oxidative damage. “Lycopene has been associated with a lower risk of neurodegenerative diseases like Alzheimer’s,” says Melinda “Mindi” Manuel, RD, a registered dietitian. “Interestingly, the heat from the canning process actually increases the bioavailability of lycopene, making canned tomatoes even more beneficial than fresh ones, in this regard.” However, more research is needed to confirm the neuroprotective effects of lycopene.
Advertisement
Manuel suggests blending canned tomatoes […]
The 7 Best Canned Foods for Cognitive Health, Recommended by Dietitians
