The 6 Best Frozen Foods for Cognitive Health

As the years go by, our bodies age, as does our brain. The good news is that there are nutrient-dense foods that have been shown to support brain health and cognition. And you don’t have to knock yourself out to find them.

In fact, one of the quickest and easiest ways to stock up on brain-healthy nutrients is to browse the frozen food aisle. There you’ll find nutrient-dense foods that can keep your brain sharp, improve focus and memory, and protect against cognitive decline.

If you’re skeptical of frozen foods, you may be surprised to learn that they’re often a great, nutritious choice. Frozen foods are frozen at very low temperatures, so they lock in nutrients at their peak. Additionally, frozen foods are economical, convenient and have a long shelf life, helping to reduce food waste and save time and money.

It sounds good, but the frozen food aisle is full of options. Which are best for cognition? To find out, we asked nutrition experts to share their top picks. Here’s what they told us.

1. Frozen Berries

Berries, like blueberries, blackberries, raspberries, and strawberries, are packed with nutrients essential for brain health, especially antioxidants and phytochemicals, says Cheryl Mussatto, MS, RD, LD, a registered dietitian based in Kansas. But if you have to choose just one, go for wild blueberries. These little guys are full of compounds called anthocyanins, which are linked to better brain health. That may be why one study found that people with mild cognitive decline who consumed wild blueberry powder daily for six months had improved mental processing speed and less cognitive fatigue.

Besides being healthy and delicious, frozen berries are incredibly versatile. Meredith Mishan, MS, RDN, registered dietitian and owner of Nourishing Conception, loves adding berries to smoothies and oatmeal, blending them into homemade sorbets, or mixing them into muffin or pancake batter. But don’t stop there. For more creative ideas, try these 14 dietitian-approved ways to use a bag of frozen berries.

2. Frozen leafy greens

Carolina Schneider, MS, RD, a registered dietitian based in Brooklyn, New York, is a big fan of frozen leafy greens like spinach and kale. “Leafy greens are full of vitamin K, which supports memory and cognitive function,” she says. They’re also a fantastic source of folate, a B vitamin associated with a lower risk of dementia. Just one cup of chopped frozen spinach gives you nearly five times the daily value of vitamin K and more than half the daily value of folate.

So go ahead and throw a box or bag of frozen leafy greens into your cart. From smoothies to hearty soups to our Spinach Alfredo Lasagna, they have endless uses! But if you could get more ideas, check out these 12 recipes you can make with a package of frozen spinach.

3. Frozen cruciferous vegetables

Like leafy greens, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts provide vitamin K. They’re also packed with phytochemicals and antioxidants that can protect brain cells from free radical damage and inflammation. “Cruciferous vegetables also contain sulforaphane, a powerful compound that (may further) protect brain cells from oxidative stress and inflammation,” says Schneider. For example, one small study found that sulforaphane may help improve processing speed and mood in healthy older adults.

If you’ve ever had frozen broccoli or Brussels sprouts, get out your air fryer and prepare for some pretty impressive results! No air fryer? No problem. This easy roasting tip delivers crispy results every time.

4. Frozen fatty fish

Oily fish, such as salmon, mackerel and herring, are full of omega-3 fatty acids, which are essential for maintaining the structure and fluidity of brain cells and increasing blood flow in the brain. It’s no wonder that research has shown that they improve learning and memory.

However, if you’ve ever bought a piece of salmon just for it to spoil in your refrigerator, you know that fish doesn’t have a long shelf life. This is where stocking up on frozen fatty fish can come in handy. Although frozen salmon is readily available, you can also purchase other fatty fish like herring or mackerel from your local fish store and freeze them yourself.

If you’ve never prepared mackerel before, you won’t want to miss our Gochujang Glazed Grilled Mackerel. Or, for a fun, family-friendly meal, try these crispy salmon bites with a creamy sun-dried tomato dip. When you’re really pressed for time, you can even cook frozen fish in your Instant Pot or pressure cooker in less than 30 minutes.

5. Frozen Edamame

Edamame is a star legume for many reasons. These nutrient-rich young soybeans are packed with protein and fiber. Plus, they’re affordable and easy to prepare. They also contain nutrients linked to better brain health, including soy isoflavones, a type of flavonoid associated with less cognitive decline and dementia. Edamame is also an excellent source of folate, which may help protect against depression. Half a cup of prepared frozen edamame provides more than half the daily value of folate in a single dose.

Quick and convenient edamame is a win in snacks and main dishes. For a savory snack, simply boil or microwave frozen pods or shelled edamame and top them with your favorite seasoning, like these Aleppo pepper edamame. Edamame also pairs wonderfully with rice bowls and savory stir-fries, like our Edamame and Vegetable Rice Bowl or this 3-Ingredient Edamame Teriyaki Stir-Fry.

6. Frozen butternut squash

Vibrant orange butternut squash rounds out our list of brain-supporting frozen foods. Although fresh butternut squash is usually only available in the fall and winter, you can find it chopped and cubed in the frozen vegetable aisle of the grocery store year-round.

This nutrient-rich winter squash is loaded with carotenoids, a group of pigments responsible for its characteristic orange color. Although carotenoids are best known for supporting healthy vision, they also play a vital role in brain health. Indeed, carotenoids have been shown to promote neuroplasticity, helping brain cells and synapses form new connections to support optimal functioning and communication.

What’s really nice about frozen butternut squash is that you don’t need to peel it. Simply reheat it in the microwave and toss it into soups, salads or pastas. Need ideas? Check out our 20 most popular butternut squash recipes.

The essentials

Like the rest of your body, your brain needs optimal nutrition to function at its best. Vitamins, antioxidants, isoflavones, omega-3 fatty acids, and carotenoids have been shown to promote better cognition. The freezer aisle is a quick and convenient place to stock up on foods that contain it, like frozen berries, leafy greens, cruciferous vegetables, oily fish, edamame and butternut squash. So next time you’re at the grocery store, head straight to the frozen food aisle for a one-stop shop for better brain health!