Food for Thought: How Nutrition Supports a Healthy Brain

By Sandra A. Farrell, Public Health Nutritionist

‘’People underestimate the role that nutrition can play on their brain health,’’ says Dr Marilyn Glenville PhD, a leading UK based nutritionist. Dr Glenville recommends that eating well, with an emphasis on fruits, vegetables and oily fish is a simple way to help protect your brain function. She further emphasised that, ‘’you can protect your brain at any time of life – no matter what age you are; it’s never too late to prioritise your brain health.’’

Dr Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef and nutritional biologist, suggests that eating the right brain boosting foods can significantly decrease your risk of developing neurological problems, improve your mental health and help you stay sharp and focused.

Healthy eating habits

Small gradual changes can make a meaningful difference. Public health experts suggest the following measures:

Eating more locally grown fruits and vegetables.

Selecting fresh or minimally processed proteins.

Choosing wholegrains over refined grains.

Including beans, nuts, seeds, legumes, herbs and spices regularly.

Replacing sugary drinks with water or unsweetened beverages.

Checking ingredient labels and choosing foods with fewer additives.

Preparing meals at home more frequently and reducing reliance on fast food.

Foods linked to better brain power

Research suggests that many foods that support brain health also help protect the heart and blood vessels.

Berries: Research demonstrated that flavonoids, the natural plant pigment that give berries (such as blueberries, raspberries, blackberries and strawberries) their brilliant colour, also help improve memory. Researchers at Harvard’s Women’s Hospital, found that women who consumed two or more servings of blueberries and strawberries each week, delayed memory decline by up to 2.5 years. Anthocyanins a type of flavonoid found in berries, have shown to help protect and improve brain function. Blue berries are rich in fibre and folate.

Green leafy vegetables: Leafy greens such as spinach, kale, broccoli, collard greens and Swiss chard are rich in brain healthy nutrients like vitamin K, folate, beta carotene and lutein. Research suggests that these plant based foods may slow cognitive decline.

Fatty fish: Fatty fish are excellent sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid – a small protein fragment that plays a central role in the development of Alzheimer’s disease. Aim to eat fish at least twice a week, but select varieties that are low in mercury such as salmon, canned tuna, mackerel, sardines, cod and pollack.

Nuts and seeds: Nuts and seeds such as walnuts, ground flax seeds, chia seeds, hemp seeds and pumpkin seeds are good sources of protein and healthy fats. Walnuts are high in a type of omega 3 fatty acids called alpha-linolenic acid (ALA). Diets rich in ALA and omega-3 fatty acids are linked to lower blood pressure, supports heart health and lowers inflammation.

Studies on walnuts suggest that they may be good at supporting the health of the brain and reducing cognitive decline. In a 2025 study, researchers from the University of Reading in the UK found that participants who ate walnuts as part of their breakfast, had faster reaction times and better memory performance later in the day compared to those that ate other cereals for breakfast.

Olive oil: Jennifer Ventrelle, a registered dietitian and assistant professor in the department of family and preventive medicine and clinical nutrition at RUSH University, suggests that olive oil should be used as your main cooking fat. Olive oil contains a number of monounsaturated and polyunsaturated fatty acids, vitamin E and other types of healthy fats. Additionally, extra-virgin olive oil has powerful antioxidants called oleocanthal that are anti-inflammatory.

Research has linked olive oil intake to lower dementia risks and better cognitive performance. In a 2024 study conducted, people who consumed at least 7 grams of olive oil a day, showed a 28% lower risk of dementia-related death over 28 years.

Olive oil is recommended as your main fat when cooking, but if you are doing higher-heat cooking, avocado oil or a more refined olive oil is recommended. For other uses such as salads, extra virgin olive oil is best.

Foods to limit for brain health

Other foods have been linked to poorer cognitive outcomes and include ultra-processed foods, saturated fats, red meat, fried foods and sweets. Research found that people who ate the highest levels of these kinds of foods had almost double the risk of dementia.

Other lifestyle factors

Overall, a healthy lifestyle which is inclusive of good nutrition, regular exercise, proper sleep, stress management, social connections and mindfulness are factors in reducing your risks of dementia.

Disclaimer

The contents of this article, regardless of date, is for educational purposes only and not intended to replace personalised medical advice from your doctor or healthcare professional.