Feed your brain what it needs - Eat right

Eating Habits

Simple diet changes have a powerful effect on brain health. Eating the correct foods can help adults who want to retain cognitive function and brain health as they age. Research shows that a brain-healthy diet is high in fruits, leafy green vegetables, poultry, fish, nuts, whole grains, and low-fat dairy foods.

Regularly eat foods rich in:

  • Omega-3 (salmon, tuna, flaxseed, walnuts)
  • Whole grains (oats, brown rice, whole grain pasta)
  • Fiber (bananas, apples, beans, legumes)
  • Iron (spinach, dark chocolate, lentils, raisins)
  • Antioxidants (blueberries, cherries, pecans)
  • Vitamin C (cauliflower, sweet potato, broccoli)

Limit your intake of:

  • Red meat (burgers, hot dogs, beef, pork, lamb)
  • Sugar (desserts, pastries, juice, soda)
  • Saturated fats (fried food, cheese, butter, cream)
  • Refined grains (white bread, white rice)

Healthy food tips:

  • Choose color! Include colorful fruits and vegetables at each meal.
  • Grill, steam or bake instead of deep frying.
  • Snack smart. Reach for nuts, fresh fruit, raw vegetables or non-dairy yogurt.
  • Stay hydrated. Drink water or unsweetened beverages. Try infusing fruits, vegetables and herbs in your water overnight.

Eating for brain health is all about:

  • Embracing balance, moderation and variety.
  • Focusing on an overall pattern of healthy eating, not one specific “superfood” for brain health.
  • Eating healthy fats, such as olive oil, avocado, nuts, and fish.

Disclaimer: Before making any drastic changes to your diet, please consult your physician or primary health care provider.

Reference: Greenwood, C. E., & Parrott, M. D. (2017). Nutrition as a component of dementia risk reduction strategies. Healthcare Management Forum, 30(1), 40–45.

https://doi.org/10.1177/0840470416662885