11 foods experts say can boost your brain health and help prevent dementia

Most people know what foods to avoid for a healthy heart. Yet, do you often think about the food you eat and how it affects the brain?

It has been scientifically proven that diet can affect brain health. “The brain represents about 2% of our body weight, but it consumes about 20% of all our calories.” Dr. Robert Melillobrain researcher, clinician, autism expert, and founder of the Mellow Center in Long Island, New York. The brain uses more calories than any other organ in our body. What we eat can have a big impact on our brain.

Food and nutrition are essential to maintaining a healthy brain. “Proper nutrition is the foundation that keeps our mental alertness and vitality at rest.” Dr. Brett Osbornea board-certified neurosurgeon and director of neurosurgery at St. Mary’s Medical Center in Jupiter, Florida. “Just as we take care of our bodies through exercise and a balanced diet, nurturing our brains through the right foods is essential for a vibrant and youthful mind.”

Although scientists still don’t know what causes Alzheimer’s disease, a type of dementia, many think diet and environmental factors play a role. A study in the journal NeurologyPublished in November 2022, showed that a diet high in flavonoids showed that it reduced the chance of developing dementia.

“The two major groups of factors that cause Alzheimer’s are reduced energy – blood flow, oxygen saturation, mitochondrial activity and ketones – and increased inflammation from various diseases, toxins and metabolic diseases,” explained. Dr. Dale Bredesena neuroscience researcher and specialist in neurodegenerative diseases. “Dietary and environmental factors affect energy and inflammation through multiple mechanisms, and therefore play a key role in the treatment of Alzheimer’s and cognitive decline.”

According to Dr. Philip Gould, CNeuroendocrine Research and sA principal investigator at the National Institute of Mental Health, “Key positive environmental influences include exercise, which is very important, level of education, and cognitive ‘training’ throughout life. Getting enough sleep is also important,” he said. In part, it is during sleep that the brain restores itself.”

Regularly eating foods that are not good for you has negative consequences for both the body and the mind. “Unhealthy diets can negatively impact gut microbiota, leading to inflammation and potentially affecting the brain,” Osborne said. He added: “Sensitive people – many of whom have an unhealthy gut microbiome – are at a clear risk for developing Alzheimer’s dementia.”

So which foods are most beneficial for brain health? Experts break it down below.

Love eating guacamole, mashing avocado on toast or tossing it into a salad or bowl of rice? Avocados contain healthy monounsaturated fats, and according to Bredesen, “it helps reduce neurodegenerative diseases, and provides better energy for the brain, without the problems associated with simple carbohydrates or saturated fat.”

Whether you like broccoli baked with melted cheese on top, in a stir-fry, or as a vegetable you sneak into your smoothie, you may want to find other ways to enjoy this crunchy vegetable.

“Broccoli is a cruciferous vegetable that contains compounds like sulforaphane that have been linked to reducing inflammation and improving brain health,” Osborne said. The 2019 study was published in the journal Circulation of the brain Sulforaphane is an important antioxidant, and has anti-inflammatory properties that show the ability to protect the nervous system and reduce the burden of a wide range of diseases on the body.

If you want to add blueberries to your breakfast, your brain will thank you. “Blueberries contain flavonoids, which are neuroprotective and increase neural plasticity and cerebral blood flow.” Lynn A. ShafferPh.D., a board-certified clinical neuropsychologist in Long Island. A randomized, double-blind placebo-controlled study was published in Nutritional Neuroscience In 2022, adults who consumed wild blueberries showed an increase in processing speed, suggesting that blueberries may slow cognitive decline.

And these little berries are full of antioxidants, including anthocyanins. Osborne says that anthocyanins can “help protect the brain from oxidative stress and inflammation.” She eats blueberries every day, either in a smoothie or on top of a salad.

Eggs are known to be a good protein choice, especially for those who are vegetarian or follow a plant-based diet. And there’s another reason to celebrate eggs: the yolk contains choline. Choline is an essential nutrient and is important for the production of acetylcholine.

“Acetylcholine is a neurotransmitter that is very important to the parasympathetic nervous system, and important to memory,” Melillo explained. Choline is found in a variety of foods, but the highest concentration is in egg yolks. “Critical for normal cognition, acetylcholine neurotransmission is markedly reduced in Alzheimer’s disease,” according to Gould.

Salmon, sardines and mackerel are examples of oily fish that contain omega-3 fatty acids. “These essential fats are critical for maintaining brain health and have been linked to improved memory, mood regulation and reduced risk of cognitive decline,” Osborne said. According to Gold, omega-3 fatty acids are also important for building new nerve cells and protecting brain cells from damage.

Doctors and nutritionists encourage patients to eat leafy vegetables because they are packed with nutrients. “Leafy greens like spinach and kale are packed with vitamins, minerals and antioxidants,” Osborne said. “They promote healthy brain function by reducing inflammation and improving cognitive function.” Magnesium is an important mineral in leafy greens—Mellow says it helps relax the body, lower blood pressure, and reduce the effects of stress.

Tuna is a lean fish and contains the amino acid tyrosine, which is important for the production of neurotransmitters in the brain. “Tyrosine is used to make dopamine and norepinephrine, the two main neurotransmitters in the brain,” Melillo explained. “Dopamine is more of a left brain neurotransmitter and norepinephrine is more of a right brain neurotransmitter.” Tuna also has a high concentration of creatine. “Creatine facilitates the entry of water into the brain and muscle cells to prevent them from becoming dehydrated,” Gold said.

Spices add a lot of flavor and as a bonus can contain important compounds that the body needs. Turmeric is a common ingredient, freshly ground or crushed, or used as a powder in curries. “Lor, which contains curcumin, is notable for its anti-inflammatory effects, as well as for both the amyloid and tau associated with Alzheimer’s disease, so it has multiple mechanisms to support brain health,” Berdsen said.

A study published in the journal molecules In February 2023, curcumin was shown to be antimicrobial and neuroprotective in various neurodegenerative diseases, including Alzheimer’s disease.

Another spice that is used fresh and in powdered form is ginger. “Ginger is a powerful anti-inflammatory agent that has been shown to enhance cognitive function,” Osborne said. “Antioxidant effects are also thought to protect neurons against the oxidative stress that causes neurodegenerative diseases such as Parkinson’s and Alzheimer’s disease.”

Ginkgo biloba is known to enhance memory and cognitive function. Dr. Osborne “believes that it improves blood flow to the brain and protects brain cells from oxidative damage.” “Some research supports its potential benefits in age-related cognitive decline.”

Fermented foods, such as kimchi, kefir, kombucha, sauerkraut and yogurt, are also good for the brain. “Research has shown that the brain and gut are connected through the nervous system as well as the immune system,” Schaefer said. “Therefore, changing the bacteria in the gut with probiotics and prebiotics, and not overdosing on antibiotics, may play a role in improving brain function.”

According to Osborne, “Foods that cultivate a healthy microbiome have the potential to act as drugs to treat or slow down all age-related diseases, including those affecting the brain.”