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