Eating a healthy diet is essential for overall health, including brain health. Doctors specializing in integrative health recommend following a Mediterranean, DASH, or MIND diet to support brain health and reduce the risk of cognitive decline. These diets focus on nutrient-rich whole foods such as fatty fish, colorful fruits and vegetables, whole grains, nuts, seeds, and extra-virgin olive oil.
In addition to eating foods that support brain health, it’s important to avoid processed foods high in vegetable oils, as well as conventionally raised chicken and pork. Dr. Joseph Mercola recommends choosing whole, unprocessed foods and warns against cutting carbohydrates, which are essential for brain function.
While a well-rounded diet is crucial for brain health, there are specific foods that are particularly beneficial. Eggs are packed with nutrients that support brain health, including choline, protein, healthy fats, iron, B vitamins, and vitamin D. Choline is crucial for memory formation and storage, and research shows a link between choline deficiency and an increased risk of dementia.
Fatty fish, such as tuna, salmon, sardines, herring, and mackerel, are high in omega-3 fatty acids, which improve neuron function, reduce inflammation, and enhance cognitive health. Studies have shown that eating fish twice a week can reduce the risk of dementia and Alzheimer’s disease.
Leafy greens like kale, romaine, spinach, cabbage, and broccoli are also excellent for brain health. They provide essential micronutrients like vitamin K, lutein, folate, magnesium, and alpha-tocopherol, each offering unique cognitive benefits. Research has shown that regular consumption of leafy greens is associated with slower cognitive decline.
In addition to a healthy diet, regular exercise is essential for brain health. Habits that support brain health, such as eating a nutrient-rich diet and staying physically active, are also good for heart health. By incorporating foods like eggs, fatty fish, and leafy greens into your diet, you can support your brain health and overall well-being. Remember, it’s never too early or too late to start taking care of your brain.