Although we tend to think about nutrition in terms of our waistline, what we eat also has a major impact on our brain. Giving your brain the correct nutrition can help it function at its best, improving concentration, memory, mood and long-term cognitive health.
But what should you actually be eating?
Feed your brain well
One of the best-supported approaches for brain health is a diet based around whole, minimally processed foods. The Mediterranean-style diet, which is rich in vegetables, fruit, whole grains, legumes, nuts, olive oil and fish, has been associated with better cognitive health and a lower risk of cognitive decline.
Fatty fish such as salmon, sardines and mackerel are especially good for brain health because they are rich in omega-3 fatty acids, particularly DHA, which helps keep brain cells healthy. If you don’t eat fish, chia seeds, flaxseeds and walnuts are good plant-based sources of omega-3. However, the body only converts a small amount of these plant-based omega-3s (ALA) into DHA.
Don’t forget your plants. Berries, leafy greens, broccoli and other colourful vegetables provide antioxidants and plant compounds that help protect cells from oxidative stress. Coffee and tea can also fit into a brain-friendly diet, with caffeine improving alertness and attention in the short term. Coffee also contains numerous bioactive compounds that are being studied for their potential long-term benefits.
What about supplements?
Supplements can be useful when your diet doesn’t provide enough of a particular nutrient, but more isn’t necessarily better.
Omega-3 supplements may be useful for people who don’t consume oily fish, although evidence that taking them prevents dementia is not conclusive. Vitamin B12 is particularly important because a deficiency can cause neurological problems and cognitive symptoms. Older adults and people following vegan or vegetarian diets may be more likely to need supplementation.
Vitamin D is another nutrient worth paying attention to, particularly if you have low levels. However, there is currently no strong evidence that taking vitamin D supplements specifically prevents dementia in otherwise healthy people.
Other supplements, including ginkgo biloba, curcumin and various “nootropic” blends, are often marketed as brain boosters. Despite some interesting research, evidence for preventing cognitive decline remains limited or inconsistent.
Can you prevent dementia through diet?
There is no food or supplement that can guarantee protection against dementia. However, your overall lifestyle is still important.
Research suggests that managing blood pressure, cholesterol, blood sugar and body weight, exercising regularly, avoiding smoking, limiting alcohol consumption, getting enough sleep and staying socially and mentally active can all contribute to healthier ageing.
In other words, brain health isn’t about finding one magical supplement. It’s about giving your brain what it needs consistently for decades.
A diet rich in vegetables, fruit, whole grains, legumes, nuts, olive oil and fish is a good place to start. Combine that with regular exercise and good cardiovascular health, and you’ll be giving your brain a better chance of staying healthy as you get older.
