Most people know which foods to avoid for a healthy heart. But do you often think about the food you eat and how it affects the brain?
It has been scientifically proven that nutrition can influence brain health. “The brain represents about 2% of our body weight, but consumes about 20% of all our calories,” says Dr. Robert Melilloa brain researcher, physician, autism expert and founder of The Melillo Center in Long Island, New York. “The brain uses more calories than any other organ in our body; what we eat can have a major impact on our brains.”
Diet and nutrition are essential to keep the brain healthy. “Good nutrition is the foundation on which our mental sharpness and vitality rest,” he says Dr. Brett Osborna board-certified neurosurgeon and chief of neurosurgery at St. Mary’s Medical Center in Jupiter, Florida. “Just as we care for our bodies through exercise and a balanced diet, nourishing our brains with the right nutrition is essential for a vibrant and youthful mind.”
Although scientists still don’t know what causes Alzheimer’s disease, a form of dementia, many think dietary and environmental factors play a role. One study in the journal Neurologypublished in November 2022, showed that increasing foods high in flavonoids showed that it lowered the risk of developing dementia.
“The two main groups of factors that cause Alzheimer’s disease are decreased energy – blood flow, oxygen saturation, mitochondrial function and ketones – and increased inflammation due to various pathogens, toxins and metabolic diseases,” he explains. Dr. Dale Bredesena neuroscience researcher and expert in neurodegenerative diseases. “Dietary and environmental factors influence both energy and inflammation, through multiple mechanisms, and therefore play a key role in both Alzheimer’s disease and the treatment of cognitive decline.”
According to Dr. Philip Gold, the chead of neuroendocrine research and ssenior researcher at the National Institute of Mental Health, “The most important positive environmental influences include exercise, which is extremely important, level of education and cognitive ‘exercise’ throughout life.” Getting enough sleep is also crucial. “Adequate sleep is also critical because the brain partially repairs itself during sleep,” he said.
Regularly eating foods that are not good for you can have negative effects on both the body and the brain. “An unhealthy diet can negatively impact the gut microbiota, leading to inflammation and potentially affecting the brain,” Osborn said. “Obese people – most of whom have an unhealthy gut microbiome – are at clear risk of developing Alzheimer’s disease,” he added.
So which foods are most beneficial for brain health? The experts explain below.
Avocado
Do you like eating guacamole, mashing avocado on toast or dicing it in a salad or rice bowl? Avocados contain healthy monounsaturated fats, and according to Bredesen, “These help reduce vascular disease and provide excellent energy for the brain, without the problems associated with simple carbohydrates or saturated fats.”
Broccoli
Whether you like broccoli steamed with melted cheese on top, in stir-fries or as a vegetable sneaked into your smoothie, you might want to find more ways to enjoy this crunchy vegetable.
“Broccoli is a cruciferous vegetable that contains compounds such as sulforaphane, which have been linked to reduced inflammation and improved brain health,” Osborn said. A 2019 study published in the journal Brain circulation shows that sulforaphane is an important antioxidant and has anti-inflammatory properties that demonstrate potential to protect the nervous system and reduce the burden of profound diseases on the body.
Blueberries
If you like adding blueberries to your morning bowl of yogurt, your brain will thank you. “Blueberries contain flavonoids, which are neuroprotective and have been shown to increase neuroplasticity and cerebral blood flow,” says Lynn A. SchaeferPh.D, a board-certified clinical neuropsychologist in Long Island. A randomized, double-blind, placebo-controlled study published in Nutritional neuroscience in 2022, older adults who consumed wild blueberries were found to have faster processing speed, suggesting that blueberries may slow cognitive decline.
And these little berries are packed with antioxidants, including anthocyanins. Osborn says anthocyanins “may help protect the brain against oxidative stress and inflammation.” He eats blueberries every day, in a smoothie or on top of a salad.
Eggs
Eggs are known as a good protein option, especially for those who are vegetarian or follow a plant-based diet. And there’s another reason to celebrate eggs: the yolk contains choline. Choline is an essential nutrient and important for the production of acetylcholine.
“Acetylcholine is a neurotransmitter that is very important for the parasympathetic nervous system and important for memory,” Melillo explains. Choline is found in various foods, but the highest concentration is in egg yolks. According to Gold, “Critical to normal cognition, acetylcholine neurotransmission is markedly reduced in Alzheimer’s disease.”
Fatty fish
Salmon, sardines and mackerel are examples of oily fish that contain omega-3 fatty acids. “These essential fats are crucial for maintaining brain health and have been linked to improved memory, mood regulation and a reduced risk of cognitive decline,” Osborn said. Omega-3 fatty acids are also important for creating new nerve cells and protecting brain cells against damage, according to Gold.
Leafy vegetables
Doctors and nutritionists encourage patients to eat more leafy greens because they are packed with nutrients. “Leafy greens like spinach and kale are packed with vitamins, minerals and antioxidants,” says Osborn. “They promote healthy brain function by reducing inflammation and improving cognitive performance.” Magnesium is an important mineral in leafy vegetables. Melillo says it helps relax the body, lowering blood pressure and the effects of stress.
Tuna
Tuna is a lean fish and contains the amino acid tyrosine, an important component for the production of neurotransmitters in the brain. “Tyrosine is used to make dopamine and norepinephrine, two of the most important neurotransmitters in the brain,” Melillo explains. “Dopamine is more of a left-brain neurotransmitter and norepinephrine is more of a right-brain neurotransmitter.” Tuna also contains high concentrations of creatine. “Creatine facilitates water’s access to brain and muscle cells to prevent dehydration,” Gold said.
Turmeric
Spices provide great flavor and, as a bonus, can contain important compounds that the body needs. Turmeric is a common ingredient that is freshly grated or chopped, or used as a powder in curries. “Turmeric, which contains curcumin, is notable because it has anti-inflammatory effects and also binds to both the amyloid and tau associated with Alzheimer’s disease, so it has multiple mechanisms to support brain health,” said Bredesen.
A study published in the journal Molecules in February 2023, curcumin was found to be antimicrobial and neuroprotective in a variety of neurodegenerative diseases, including Alzheimer’s disease.
Ginger
Another herb that is used in both fresh and powdered form is ginger. “Ginger is a powerful anti-inflammatory agent that has been shown to improve cognitive function,” Osborn said. “Its antioxidant effects are also thought to protect neurons against oxidative stress that underlies neurodegenerative diseases, such as Parkinson’s and Alzheimer’s.”
Ginkgo biloba
Ginkgo biloba is known to improve memory and cognitive function. “It is believed to improve blood flow to the brain and protect brain cells from oxidative damage,” Dr. Osborn. “Some research supports its potential benefits in age-related cognitive decline.”
Fermented foods
Fermented foods, such as kimchi, kefir, kombucha, sauerkraut and yogurt, can also be beneficial for the brain. “Research has shown that the brain and the gut communicate through the nervous system and through the immune system,” Schaefer said. “Therefore, changing the bacteria in the gut with probiotics and prebiotics, and not overdoing it on antibiotics, may play a role in improving brain function.”
According to Osborn, “foods that cultivate a healthy microbiome are likely to serve as ‘medicines’ to remedy or slow the onset of all age-related diseases, including those that affect the brain.”