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?
"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."
"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 c head of neuroendocrine research and s senior 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.
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."
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.
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. Schaefer , Ph.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 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."
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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.
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 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 the access of water to brain and muscle cells to prevent their dehydration," Gold said.
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.
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 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, 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."
