How to Eat to Support Brain Health
At a time when fiber, protein, or every other version of “maxxing” is used to focus on a specific diet goal, we have never been dialed in to how we eat. What’s new? Welcome to the year of brain foods.
If you haven’t noticed already, food and wellness brands have begun marketing their latest launches as the go-to meals to optimize the way we think. Brain health is on everyone’s minds. “Between burnout, sleep challenges, digital overload, and aging concerns, foods that support focus, memory, mood, and long-term cognitive health feel practical and empowering,” says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. “Science is also clearer than ever that diet matters for the brain and longevity, which makes the idea of ‘food as medicine’ more appealing and credible than ever.”
“We’re all constantly tuned in to how we can improve our health and overall well-being,” adds Jasmine Hormati, RDN, registered dietitian and founder of Mendinground Nutrition. “As we continue to live longer, quality of life is something that people are paying attention to, and certainly having a strong, healthy brain will make that more enjoyable.”
But before you start editing your grocery lists, experts say you don’t have to completely alter your diet to boost brain health. These so-called brain foods are most likely foods that you’re already eating. “I try to lean away from thinking about brain foods or individual super foods and more toward emphasizing dietary patterns that have been shown to be really beneficial,” says Xenos Mason, MD, neurologist at Keck Medicine of USC.
Key Takeaways
- Brain food consists of foods that are already in a well-balanced, healthy diet.
- In general, you’ll want to look for foods such as fatty fish, leafy greens, berries, walnuts, dark chocolate, and more.
Types of “Brain Foods”
In general, eating nutritious foods that benefit your overall health will end up in supporting brain health. For example, Dr. Mason says his food recommendation for those looking to decrease the risk of cognitive impairment or dementia, or slow the progression of Parkinson’s disease, is the Mediterranean diet, as that has proven to have the strongest level of influence. He points to studies that have shown a 10 to 30% decrease in the risk of developing cognitive impairment and dementia in people who adopted the Mediterranean diet. He also points to the Mind Diet, which is a modified version of the Mediterranean diet, which he says puts a slightly different emphasis on some of the subfood groups that have also shown to have the same brain health benefits. Many of these “brain foods” that are proven to help with memory, mood, and brain function are ones that are also recommended to help with other things our bodies need.
Shapiro says that a balanced meal with a variety of these nutritious foods (preferably mostly whole foods) that you eat consistently is what matters most when thinking about how to take care of your brain. Easy tips include choosing whole grains over refined carbs, sipping green tea throughout the day, and trying to get at least a serving of omega-3-rich foods two or three times a week.
Hormati adds that carbs, specifically glucose, will be key to giving our brain itsf preferred energy source to function properly. “It’s important to eat carbs throughout the day since our brain demands a significant amount of the body’s energy,” she says. “Not having enough carbs throughout the day can lead to difficulties in concentration, brain fog, and irritability.”
With that in mind, here are some of the best foods you can easily incorporate into your diet:
Hormati says that fatty fish like salmon, cod, and tuna provide omega-3 fatty acids, which studies show are known for their anti-inflammatory properties to support brain function. If you don’t like fish, she says you can consider taking an omega-3 supplement or find omega-3s from other food sources, such as flaxseeds and avocados.
Hormati says to look to leafy green vegetables such as spinach, kale, arugula, and collard greens to add to your diet as they provide nutrients like vitamin K, beta-carotene, and folate, which have been shown to slow cognitive decline.
Shapiro likes berries for brain health as they are high in flavonoids, the phytochemicals that create the colors you see in fruits, and are rich in antioxidants to protect against oxidative stress.
Another food rich in omega-3s, walnuts are another great brain food option. According to Hormati, they help reduce inflammation. Shapiro adds you can also find antioxidants in walnuts, and the nut is known to support learning and memory.
But you really can’t go wrong with any nut. “Nuts in general are great sources of protein and healthy fat,” says Hormati.
Shapiro likes dark chocolate for the brain because it contains flavonoids that help improve blood flow and support your mood. Hormati adds that it is also rich in antioxidants.
Olive oil comes with loads of benefits and can be used in so many different ways. It has anti-inflammatory benefits thanks to its antioxidants, such as vitamin E and polyphenols, and Shapiro adds that it is a healthy fat.
Shapiro says that beans and legumes are slow-burning carbs, which can help you stay full longer and boost your metabolism. They also have protein and can support brain energy and stable blood sugar levels.
When in doubt, Dr. Mason likes to quote this famous line from author Michael Pollan, “Eat food. Not too much. Mostly plants.”
“I often say that to people,” Dr. Mason says. “You want to have a diet that’s rich in plants, whole grains, fruits, vegetables, and plant-based oils. When you’re eating meat, stick to lean meats, less red meat, and mostly fish or poultry. There’s really no separate brain diet; the same dietary pattern that protects your entire body protects your brain.”
FAQs
What is brain food?
As Hormati explains it, brain food is a term that describes food that supports and maintains the brain’s structure and function (as well benefit your heart health and overall well-being). Shapiro adds that you’ll most likely find that these foods include healthy fats, antioxidants, vitamins, minerals, and phytonutrients to help with things such as memory, focus, mood, and your long-term cognitive health.
How does food affect your brain?
Dr. Mason explains that the brain is metabolically active and generally needs glucose for energy. When we are well-fed and full, we generally think and feel better, and have more energy. When we’re not well-fed, our brains aren’t getting enough energy to function at their best.
“What you eat isn’t just fuel,” adds Shapiro. “It truly influences how your brain functions, ages, and feels.”
Are there any foods that negatively impact brain health?
Foods that are really high in sugar, pro-inflammatory, and ultra-processed are best to stay away from in general, but especially if you’re looking to take care of your brain. Dr. Mason explains that diets that contain these foods can cause inflammation and negatively impact our cardiovascular health, which are tied to how our brain functions.
Other foods to take note of are red meat, eggs, and dairy. He points to studies that these foods can produce changes in the gut that may not be great for people with certain conditions, but there needs to be more research done. Instead of avoiding or completely cutting out if you don’t have to, he says it’s best to limit these foods when you can.
How often should you eat these foods to improve brain health?
All experts agree that there is no quick fix to boosting brain health; it is something that is built (and maintained) over time and having these foods help with your health overall.“You don’t need to eat a ‘perfect’ meal every time to improve your brain health, it’s better to work on adding these foods throughout the week,” says Hormati.
“Trust me this is not a fad diet or program,” adds Shapiro.
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