The food we consume plays a vital role in optimal brain health. Just as our bodies rely on a balanced diet, our brains require specific nutrients to function. Maintaining good brain health is crucial for overall well-being and longevity. Understanding the essential nutrients that support brain function and incorporating them in a well-balanced diet can help influence different brain functions and even form resilience to neurodegenerative diseases.
Omega-3 fatty acids are vital for good brain health, specifically EPA and DHA. EPA is essential in our bodies for healthy inflammatory responses and is needed to produce new nerve cells. DHA is the most abundant omega-3 fatty acid found in the brain. Together, EPA and DHA can help increase your brain-D neurotrophic factor (BDNF), which is responsible for the renewal of brain cells and, therefore, is also responsible for the development of our memory. EPA and DHA are found in fish such as salmon and mackerel, as well as fish oil supplements.
Alpha-linolenic acid is an omega-3 fatty acid found in walnuts, kale, Brussels sprouts, and pumpkin seeds. These foods can be great additions to your diet and promote brain health. A small amount of alpha-linolenic acid is also converted into EPA and DHA.
When harmful free radicals enter the brain, they cause oxidative stress, which is essentially the imbalance between harmful substances (free radicals) and helpful substances (antioxidants). People are exposed to free radicals in many ways, including from the environment, excessive sun exposure, or even unhealthy foods. Increased oxidative stress can lead to a number of more serious issues with brain health.
Ensuring there is an abundance of antioxidants in the brain helps neutralize the free radicals and protect the brain cells from damage, therefore continuing to support overall brain function. Vitamin C is a powerful antioxidant. Try to include foods in your diet, such as oranges, strawberries, broccoli, Brussels sprouts, and cauliflower, to improve brain health. Vitamin E functions as an antioxidant and is found in almonds, avocados, sunflower seeds, and hazelnuts. Blueberries are known to be a superfruit. Rich in anthocyanins, blueberries are known to have anti-inflammatory properties and have been shown to help reduce neuronal deficits and help foster healthy brain aging.
We know the negative impacts sugar can have on our bodies. However, increased sugar intake can also significantly affect brain health. Diets high in sugar can increase the risk of Alzheimer’s, dementia, stroke, mood disorders, and impaired cognitive function. Consuming sugar in excess could replace healthful fats in the body, greatly affecting brain function.
Sugar is also proinflammatory, helping the production of advanced glycation end-products (AGEs). AGEs can build up in the body and in the brain and promote oxidative stress as well as inflammation, causing cell damage and leading to more severe brain health issues. Sugar can also become addictive in the way that it can rewire the brain to cause continuous cravings due to the damage it is causing to the brain itself. Sugar cravings happen, and removing sugar entirely from the diet is unlikely. However, including nutrient-dense meals and snacks with some of the foods mentioned above can help curb the cravings for sweets.
A balanced diet that includes a variety of nutrient-rich foods provides the brain with the fuel it needs to function at its best. Consuming a diet rich in fruits, vegetables, whole grains, and healthy fats has been linked to improved cognitive function and a lower risk of neurological diseases. Including brain-boosting nutrients in your diet is one of the most effective ways to protect and enhance brain health. Prioritizing nutrition for brain health not only enhances daily performance but also helps safeguard against cognitive decline as you age. Healthy eating is a long-term investment in your overall brain function.
Maura Stewart, MS, RDN, CD-N, graduated from the University of Connecticut in 2022 with a Bachelor of Science in Nutritional Sciences. She continued her education and graduated from the University of Saint Joseph with a Master of Nutrition with a concentration in sports nutrition in 2023. Maura has been a dietitian with Grant’s Nutrition and Wellness since August 2024.
Bookings with Maura are available at 860.357.2282 or visit: www.grantsnutrition.com.
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