The 7 Best Canned Foods for Cognitive Health

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.” 

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.

Manuel suggests blending canned tomatoes into homemade pasta sauce, chili, soups, stews or casseroles to maximize lycopene intake. 

3. Canned Mandarin Oranges

“Citrus contains unique antioxidants, including hesperidin and nobiletin, both of which have been shown to have neuroprotective effects on the brain,” says registered dietitian Mandy Enright, M.S., RDN, RYT. “It may prevent against many cognitive disorders, including depression, dementia, Alzheimer’s and memory loss.” While these nutrients are primarily found in the peels and white piths of citrus, consuming canned citrus like mandarin oranges can still be an adequate source of these key brain-protecting nutrients.

4. Canned Spinach

Leafy greens like spinach are great sources of vitamin K, folate, beta-carotene and lutein, which Rofheart says contribute to neuroprotective pathways, helping to support cognitive function and helping to slow decline. “They’re also anti-inflammatory, helping to reduce inflammation in the brain,” she says. Further, studies show that even one serving per day can positively affect brain health.

When shopping for canned spinach, Rofheart recommends looking for cans that say “low sodium” or “no salt added” to help keep your sodium intake in check.

5. Canned Beans

Canned beans are a kitchen staple thanks to their affordability and high protein count. And plant-based sources of protein, like beans, are associated with a lower risk of cognitive decline.

Rofheart points to another study showing that a higher dietary intake of B vitamins, abundant in beans and legumes, supports enhanced cognitive function. “These essential vitamins play a key role in homocysteine metabolism—an amino acid that, at elevated levels, can impair cognition and heart health,” she explains. “B vitamins help convert homocysteine into methionine, effectively reducing its levels and lowering the risk of adverse brain and heart health outcomes.”

6. Canned Pumpkin, Sweet Potatoes and Carrots

What do pumpkin, sweet potatoes and carrots all have in common? They are loaded with beta-carotene, a powerful antioxidant. “Beta-carotene helps protect brain cells from oxidative stress and inflammation, which are linked to cognitive decline and neurodegenerative diseases,” says Manuel. “These vegetables also provide essential vitamins and minerals that support overall brain function and health.”

Further, she says all three of these vegetables are high in fiber, which plays a crucial role in maintaining brain health through its impact on the gut-brain axis—the communication network that links the gut and the brain, which in turn, benefits your cognitive health.

7. Canned Peaches

Rofheart notes that canned peaches are packed with antioxidants, plus other brain-healthy nutrients like fiber and vitamins C and K. “The antioxidants in peaches help to lower oxidative stress and protect the central nervous system,” she says. “Preventing oxidative damage and maintaining a healthy central nervous system are key components in maintaining higher cognitive functioning.”

When choosing canned peaches, Rofheart says to aim to limit added sugar by choosing fruit canned in water or their natural fruit juice, avoiding those canned in syrup or added juice. 

The Bottom Line

Canned foods can be a powerhouse for brain health in a convenient, budget-friendly form. From lycopene-rich tomatoes to omega-3-packed canned fish, these pantry staples can help support memory, focus and cognitive function. Many foods, including leafy greens, citrus fruits and fiber-rich beans, further enhance brain health by reducing inflammation and supporting neuroprotective pathways. With smart choices like these, your pantry holds the key to maintaining cognitive wellness.