Your Brain on Food: Here’s What We Know

brain health

by Leslie Farin, MPH 

From the outside, my life looks pretty great. And to a large extent, it is. I have a great job, a loving family, and a circle of supportive friends. But beneath the surface, a worry gnaws at me. My dad, a once vibrant, witty, and fiercely independent man, now has dementia. I sense his confusion, fear, and frustration. Watching Dad’s decline is a heartbreaking experience. He still knows me, but every time I see him his grasp on reality seems increasingly impaired. He is much less verbal than he used to be and becoming more reliant on his caregivers.

I wonder if I’m destined for a similar fate since genetics play a significant role in dementia. The thought of losing my own cognitive abilities at some point is terrifying. However, I know that family history is not the sole determining factor, and there is no guarantee I’ll develop the same condition. Thankfully, lifestyle factors that I can control, like diet, exercise, and mental stimulation, also impact my risk.

Importance of Brain Health

Most people understand that brain health is a vital component of overall well-being. Our brains are responsible for cognitive functions like memory, learning, and problem-solving, as well as emotional regulation and physical coordination. Maintaining a healthy brain is essential throughout our lives but becomes increasingly important as we age.

Maintaining brain health helps mitigate the effects of age-related cognitive decline, such as memory loss and difficulty concentrating. It also helps reduce the risk of neurodegenerative diseases like Alzheimer’s disease. Additionally, a healthy brain allows us to continue to learn, maintain social connections, and participate in activities and hobbies. By prioritizing brain health, we can enjoy a more independent and fulfilling life as we age.

food and brain health

Lifestyle Factors that Contribute to Brain Health

Several lifestyle factors contribute to a healthy brain, an important component that affects our overall well-being in our later years. You can support your brain health by incorporating these recommendations into your daily lives.

Diet

Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to provide essential nutrients that support your brain function.  What we eat plays a particularly crucial role in supporting brain development and maintenance throughout our lives. There are essential nutrients our brains need to function optimally and reduce the risk of age-related cognitive decline.

Exercise

Incorporate physical activity into your routine to improve blood flow to the brain and promote the growth of new brain cells.

Mental Stimulation

Engage in mentally challenging activities to help maintain cognitive function. For example, take a class, learn a new skill, or play an instrument to keep your brain active.

Social Interaction

According to the Centers for Disease Control (CDC), isolation and loneliness are widespread problems in the U.S. Strong social connections help reduce stress and improve mood, both of which benefit brain health.

Sleep

Make sure you get enough sleep! Adequate sleep is essential for memory consolidation, the process of converting new information into long-term memories. Getting enough sleep is also related to overall brain function.

Stress Management

Stress is sometimes unavoidable, but learning to manage chronic stress can benefit your brain. Find a way to deal with the difficulties in your life that work for you. There are many options available such as relaxation techniques, counseling, and practicing mindfulness, to name a few.

Managing Your Physical Health

Stay on top of your physical health. For example, maintaining healthy blood pressure is important as high blood pressure can damage blood vessels in your brain. Watch your blood sugar too; poorly controlled diabetes can damage blood vessels throughout your body, including your brain. Regular medical checkups can help identify and address potential issues.

healthy brain food

Key Nutrients for Brain Health

As we all want to remain sharp as we age, it’s important to understand the key nutrients for brain health. Keep in mind that it’s not just about what you eat, but also how you eat. A balanced diet with lots of fruits, vegetables, healthy fats, lean protein, and whole grains is key. Staying hydrated is important too, so drink plenty of water throughout the day. You will also want to limit processed foods and sugary drinks in your diet for optimal brain health. Here are some key nutrients to focus on:

Omega-3 Fatty Acids

Omega-3 fatty acids, found in polyunsaturated fats, are like the building blocks of your brain. They benefit the structure and function of your brain cells. For example, omega-3s can help reduce inflammation and improve cognitive function. In addition, some studies show omega-3s may lower the risk of neurodegenerative diseases, however, more research is needed. Good food sources include fatty fish, like salmon and mackerel, walnuts, flaxseeds, chia seeds, and walnuts.

Monounsaturated fats, like polyunsaturated fats, are considered healthy fats. They help lower bad cholesterol (LDLs) and improve heart health, which indirectly benefits brain health. You can find monounsaturated fats in avocados, olive oil, nuts, and seeds.

B Vitamins

B Vitamins are essential water-soluble vitamins that play crucial roles in the body including supporting brain metabolism and neurotransmitter production. There are a variety of B vitamins that are not all found in the same foods, and specific amounts can vary depending on factors like farming practices, processing methods, and storage.

Common sources of vitamin B1, also called thiamine, include whole grains, legumes, sunflower seeds, and almonds. You’ll find vitamin B2, or riboflavin, in dairy products, meat, eggs, enriched grains, and leafy vegetables like spinach and kale. Look for vitamin B3, or niacin, in meat, tuna, salmon, peanuts, and whole and enriched grains. Vitamin B6 also referred to as pyridoxine, is generally found in meat, tuna, salmon, eggs, and potatoes. Finally, Vitamin B12 is found most commonly in animal products and fortified foods.

Antioxidants

Antioxidants protect brain cells from damage caused by harmful substances called free radicals. While free radicals are byproducts of normal bodily processes, too many can lead to oxidative stress, potentially damaging cells and tissues. Here are some foods from which to choose that are packed with antioxidants.

Berries

Some experts say berries are among the healthiest foods you can eat for brain health. These delicious little fruits are particularly rich in antioxidants, especially anthocyanins, a group of pigments found in plants that give them their red, purple, and blue colors. Anthocyanins are part of a larger class of compounds called flavonoids, which are known for their antioxidant properties. Some studies link anthocyanins with a lower risk of neurogenerative diseases like Alzheimer’s and Parkinson’s disease. Blueberries, strawberries, raspberries, and blackberries are all excellent sources; including them in your diet is a tasty and nutritious way to support brain health.

Dark Chocolate

Dark chocolate, another food rich in flavonoids, is another tasty treat that offers a range of health benefits, including its antioxidant properties. You can find these flavonoids primarily in the cocoa bean. Look for products with a high cocoa content, 70% or more, because the darker and more bitter the chocolate, the higher the concentration of flavonoids. We recommend you consume it in moderation and avoid dark chocolate containing excessive amounts of added sugar, milk, or other ingredients.

Other Sources of Antioxidants

Other good food sources of antioxidants include green tea, cruciferous vegetables, and nuts and seeds. Green tea contains catechins, a type of antioxidant. Cruciferous vegetables like broccoli, cauliflower, and kale contain high amounts of antioxidants like sulforaphane. Finally, nuts and seeds like almonds, walnuts, and sunflower seeds are good sources of vitamin E, another antioxidant.

Vitamin D

Vitamin D, a fat-soluble vitamin, plays a role in cognitive function and mood regulation. Research suggests that vitamin D deficiency is associated with cognitive decline and that adequate levels may lower the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. While the primary source of vitamin D is exposure to sunlight, you can also get this vitamin through fortified food sources such as dairy products, cereal, and yogurt. Fatty fish like salmon, tuna, and mackerel also contain vitamin D.

Minerals

Several minerals play crucial roles in brain health and function. Below are a few important ones and where to find them.

Iron

Iron is essential for oxygen transport to brain cells. This mineral is found in red meat, poultry, fish, legumes, fortified cereals, and leafy green vegetables.

Zinc

Zinc impacts various brain functions, including learning, memory, and mood regulation. Food sources include oysters, red meat, poultry, beans, nuts, seeds, and whole grains.

Copper

Copper, a mineral involved in the production of neurotransmitters, helps protect brain cells from damage. Find copper in oysters, liver, nuts, seeds, whole grains, and dark chocolate.

Selenium

Selenium acts as an antioxidant and protects brain cells from damage. Good sources include Brazil nuts, seafood, meat, eggs, and whole grains.

Potassium

Potassium helps support nerve function and maintain fluid balance in the brain. You can get potassium from bananas, avocados, potatoes, spinach, and tomatoes.

Manganese

Your brain uses manganese for brain health too. This trace mineral encourages your nerve cells to send signals to each other. It also acts as an antioxidant to help protect your brain cells from free radical damage.

Supplements for Brain Health

We recommend supplements for brain health to complement, not replace, a balanced diet. A varied diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is the foundation of brain health. And while supplements can prove helpful, it’s best to prioritize whole foods because they contain a wider range of nutrients and may have additional benefits.

Who Needs Vitamin and Mineral Supplements?

The specific nutrients and dosages you need can vary depending on individual factors such as age, gender, health status, and dietary habits. So, the first step is to assess your diet and specific needs. Perhaps you have a dietary deficiency or follow a restrictive diet that limits your intake of certain vitamins. Or maybe you have a health condition or take medications that interfere with nutrient absorption. Finally, as we age, our bodies may simply become less efficient at absorbing nutrients. In these cases, supplements are often recommended to help fill the gaps.

Can Vitamin and Mineral Supplements Be Toxic?

Yes, vitamin and mineral supplements can be toxic. It is not likely you will experience toxicity of vitamins and minerals through your food, but it is not uncommon with supplements.

Consult with a healthcare provider before starting any new supplement regimen. And don’t take more than the recommended dosage as vitamin supplements are sometimes toxic if taken in excessive amounts. This is especially true for the fat-soluble vitamins, A, D, E, and K, as they are stored in the body and can accumulate over time. Water-soluble vitamins are not stored; our bodies use what we need and the rest will come out in our urine.

Minerals can also be toxic if you take too much. For example, while iron is crucial for brain function, excessive amounts can result in oxidative stress which can damage brain cells. Copper, also involved in various brain processes, can disrupt the balance of other minerals, and zinc when taken in excessive amounts, can interfere with copper absorption. Finally, manganese can accumulate in the brain and cause neurological problems if you take too much.

Symptoms of vitamin and mineral toxicity can vary depending on the specific nutrient. However, some signs to watch for include nausea, vomiting, diarrhea, headache, and fatigue. If you suspect you have symptoms of nutrient toxicity, seek medical attention immediately.

Tips for Safe Supplement Use

Supplements are not regulated by the FDA in the same way as drugs. They are regulated as food, and the FDA doesn’t review them for safety or efficacy before they hit the market. For that reason, you must do careful research when shopping for new products. Here are some tips to consider:
  • Look for evidence in scientific studies from credible publications about how well the product works. You can search for reputable studies in the  National Institutes of Health (NIH) PubMed database and the National Institute of Health-Office of Dietary Supplements.
  • Call the supplement manufacturer to ask for published studies that back up their claims and how they ensure the ingredients listed on the label are actually in the bottle.
  • Keep in mind that any supplement that sounds too good to be true probably is. If a product claims to treat, diagnose, prevent, or cure diseases, exercise a bit of healthy skepticism. Products making these claims are generally subject to regulation as drugs. You can report concerning products to FDA Health Fraud Scams.
  • Purchase brands labeled with the NSF International, US Pharmacopeia, Underwriters Laboratory, or Consumer Lab seal. These labels verify the supplement contains the ingredients listed and that the product does not contain potentially harmful ingredients. Note: Don’t trust supplement labels stamped “verified” or “approved”‘ these terms are meaningless.
  • Inform your doctor before starting to take a new supplement and don’t take more than the recommended amount.

Who Should Avoid Taking Supplements?

It may surprise you to hear that supplements are not a good idea for everyone. For example, we recommend you avoid certain types of supplements if you take heart medications, diuretics, blood thinners, aspirin, steroids, or drugs that compromise your immune system. There’s always a chance a drug won’t mix well with a supplement, but sometimes the problems can be especially severe. Also, you should avoid taking supplements if you have had cancer or are undergoing treatment now because some can help cancer cells grow or make your treatment less effective. Those planning an upcoming surgery should know that some supplement products can lead to bleeding or other complications. Always talk with your doctor before adding supplements to your diet.

What’s the Best Way to Store Supplements?

Supplements don’t last forever, especially if not stored properly. Here are some basic guidelines:

  • Follow the storage instructions provided on the supplement label. Some may require refrigeration or protection from light.
  • Extreme temperatures and humidity can degrade supplements. We recommend you store your supplements in a cool, dry place, away from direct sunlight. Avoid bathrooms and other damp spots.
  • Store in the refrigerator only if required as refrigeration can cause some supplements to degrade.
  • Store your supplements in their original containers which are generally designed to protect them from environmental factors.
  • Check the expiration dates on your supplements regularly and discard them if expired.
  • Transfer supplements purchased in bulk to airtight containers to prevent oxidation.
  • Store supplements in a secure location to prevent accidental ingestion, away from children and pets.

Brain Healthy Recipes

Convinced that you should add brain-healthy foods to your diet? Try these delicious recipes.

berries and brain health

Easy Berry and Avocado Salad

Try this refreshing and nutritious salad packed with brain-boosting ingredients. It is good for your brain for a variety of reasons. Here are a few of them:

The berries are rich in antioxidants that protect your brain cells. The avocado provides a good source of healthy fats and omega-3 fatty acids, which help boost brain health. The almonds also provide healthy fats, in addition to protein and fiber. The feta cheese adds vitamin B12, phosphorus, and selenium to the mix, all of which are good for the brain. Olive oil is another healthy fat in your salad that can help with cognitive function.

Enjoy it as a light lunch or side dish!

Berry and Avocado Salad

Course Main Course, Side Dish
Cuisine American
Servings 2 people

Ingredients
  

  • 2 cups mixed greens (spinach, arugula, kale)
  • 2 cups mixed berries (blueberries, strawberries, raspberries)
  • 2 avocados, diced
  • 1 cup toasted almonds
  • 1/2 cup crumbled feta cheese
  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 tbsp honey
  • 2 clove garlic, minced
  • salt and pepper to taste

Instructions
 

  • Combine the mixed greens, berries, avocado, almonds, and feta cheese in a large bowl.
  • To make the dressing, whisk together the olive oil, balsamic vinegar, honey, garlic, salt, and pepper in a smaller bowl.
  • Pour the dressing over the salad and toss to coat.
  • Serve immediately and enjoy!
Keyword brain health, easy salad

brain healthy recipes

Quinoa Salad with Avocado and Feta

Here’s another unique and tasty recipe for brain health! Quinoa is a complete protein grain rich in B vitamins, which are essential for brain function. Add avocado to the mix for a good source of healthy fats and antioxidants. As with the recipe above, feta cheese adds vitamin B12, phosphorus, and selenium to the salad which are good for the brain. Feel free to add peppers, tomatoes and/or cucumbers if you like. Occasionally, I’ll add olives too!

Quinoa Salad with Avocado and Feta

Course Main Course, Salad
Servings 4

Ingredients
  

  • 4 cups cooked quinoa (Cook according to package instructions)
  • 3 avocados, diced
  • 1 cup crumbled feta cheese
  • 1 cup chopped fresh parsley
  • 1 cup chopped fresh mint
  • 3/4 cup olive oil
  • 3/8 cup lemon juice
  • salt and pepper to taste

Instructions
 

  • Combine cooked quinoa, avocado, feta cheese, parsley, and mint in a large bowl.
  • Whisk together olive oil, lemon juice, salt, and pepper in a small bowl to make the dressing.
  • Pour dressing over the salad and toss to coat. Enjoy!
Keyword avocado, brain health, quinoa, quinoa salad, quinoa, red quinoa salad, simple salad

The Bottom Line

What you eat plays a role in your brain health. We need further research to determine which parts of the diet help the brain function the most, but we know that older adults who follow a Mediterranian-type diet rather than a typical American diet high in animal products and salt tend to have better mental focus and a slower cognitive decline than those that don’t. The Mediterranean diet emphasizes plant-based foods, whole grains, fish, and healthy fats.

If you want to change your diet to incorporate foods to help improve your brain health, start slowly. Don’t try to overhaul your entire diet at once. Small, manageable changes can have a major impact over time. Work with a trusted healthcare professional to make sure your new meal plan will meet your individual needs. It’s a good idea to plan ahead. Make a grocery list that focuses on healthy foods and prepare meals and snacks in advance. Experiment with a variety of brain-healthy foods like nuts, seeds, berries, and fatty fish; look for recipes that include your favorite healthy ingredients. Some people like to keep a food diary or journal to track what they eat, identify areas for improvement, and celebrate successes.

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