Feed your brain what it needs - Eat right
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.