What are the top 5 brain-healthy foods according to Dr. Sanjay Gupta?

1. Leafy green vegetables — folate, micronutrients and measurable benefit

Gupta repeatedly singles out leafy greens — spinach, arugula and similar vegetables — recommending multiple cups a day because they supply folate and other micronutrients tied to mood and cognitive resilience, and low folate has been linked to poorer mood and cognition ^{[2] [3]}. His program and reporting with AARP position greens at the center of a brain‑protective plate and encourage leaning into 3–5 cups of these vegetables daily as part of a lifestyle approach to slow cognitive decline ^{[1] [2]}.

2. Berries — antioxidants that support memory in the research Gupta cites

Berries are a recurrent “top food” in Gupta’s reading of the evidence because flavonoid‑rich berries show associations with better memory and slower decline; his book and interviews emphasize berries alongside other vegetables as part of an ideal brain diet ^{[3] [1]}. Public summaries and his MIND‑style recommendations place berries high on the list for their antioxidant and anti‑inflammatory compounds that plausibly protect neuronal function ^{[3] [4]}.

3. Seafood, especially fatty fish — omega‑3s and the food-over‑supplement message

Gupta stresses getting omega‑3s from real food such as fish and seafood rather than relying on supplements, noting that whole foods provide an “entourage effect” and that dietary omega‑3s have been linked in studies to better cognitive outcomes ^{[5] [6]}. His interviews and program materials recommend seafood as a core source of brain‑healthy fats and align with his broader advice to prioritize whole fish over pills ^{[5] [3]}.

4. Nuts and seeds — concentrated healthy fats and micronutrients

Nuts and seeds appear in Gupta’s practical shopping lists and S.H.A.R.P. guidance as compact sources of healthy fats, vitamin E and other nutrients associated with cognitive protection ^{[4] [7]}. He and outlets summarizing his work recommend including these foods regularly while reducing processed foods and added sugars that undermine metabolic and brain health ^{[1] [4]}.

5. Other minimally processed plant foods (legumes, whole grains, vegetables) — steady energy, fiber and variety

Beyond the standout items, Gupta’s diet framework emphasizes a broader plant‑forward foundation — beans, legumes, whole grains, and a variety of vegetables — to support metabolic health, steady blood sugar and overall brain resilience; he connects insulin resistance and blood sugar control directly to executive functioning ^{[4] [8] [3]}. His S.H.A.R.P. protocol and the 12‑week program stress reducing processed foods, planning meals, and favoring whole foods to optimize sleep, stress and cognition together ^{[1] [4] [9]}.

Limitations and alternative viewpoints

Gupta favors food first and largely cautions against routine supplementation, but he acknowledges ongoing research questions — for example, whether high‑dose omega‑3s might help certain genetic subgroups — and notes that some outcomes depend on overall lifestyle, not single superfoods ^{[5] [6]}. Reporting summarizes his recommendations across books, podcasts and partner content (AARP, CNN, Everyday Health), and while these sources converge on the five categories above, they reflect synthesis and interpretation of the science rather than a single, rigid prescriptive list ^{[1] [2] [3]}. Claims about reversing disease in individual trials are presented with cautious optimism in summaries of trials Gupta references, but he and other outlets emphasize realistic expectations: food and lifestyle lower risk and may improve cognition but are not guaranteed cures ^{[8] [10]}.