A recent study published in “Nature Scientific Reports” looked at thousands of older adults in the U.S. and found that those who ate more copper in their diets had better brain function, such as memory, thinking speed, and language skills.

Copper is found in foods like:

(1) Nuts & seeds

(2) Whole grains

(3) Leafy greens

(4) Beans

Older adults who got more copper scored better on brain tests, especially those who had experienced a stroke.

And how much copper do you need? Around 1.2 to 1.6 mg of copper per day from food seems to be ideal.

While more research is needed, this study shows how eating the right nutrients can support a healthy brain as we get older.

Source: Jia, W., Zhu, K., Shi, J. et al. Association between dietary copper intake and cognitive function in American older adults: NHANES 2011–2014. Sci Rep 15, 24334 (2025).