• Healthy State
  • Careers
  • Education
  • Research
  • Giving
Ochsner Health Ochsner Health
  • About
  • Find A Doctor (current)
  • Find A Location
  • Specialties & Treatments
MyOchsner Logo
Login | Signup
Submit Search magnifying glass icon
Close Search X icon
  •   Home
  • In To Your Health...
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
  • I need to...
  • Find A Doctor
  • Find A Location
  • Find A Specialty
  • Schedule An Appointment
  • Pay A Bill
  • Explore
  • About Ochsner
  • Careers
  • Patients & Visitors
  • "To Your Health" Blog
  • Health Resources
  • Medical Professionals
  • Education
  • Philanthropy
  • Community Outreach
  • Diversity, Equity and Inclusion
  • Research
  • Ochsner Health Network
  • Schedule an Appointment
  • Call: 1-866-624-7637
  • Online: Login to MyOchsner
  • Personalize your content
  • patient Edit Persona Persona Chooser
To Your Health

View Newsletter Editions
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
Gettyimages 664128120

Food and Brain Health: What’s the Connection?

Aug 10, 2018 |
By Brian Mizuki, PsyD, ABPP-CN
Share Facebook Logo Twitter Logo Pinterest Logo Email Logo

Our brains work around-the-clock to keep our bodies functioning properly. From regulating our breathing and heartbeat to processing sensory information, brains need fuel to power all of the systems that keep us alive and healthy each day. When it comes to long-term brain health, does the type of food we consume impact the way our brains work?

The answer is actually, yes – the types of foods we eat do impact the way our brains work. Omega-3 fatty acids, B vitamins and antioxidants have all been shown to support a healthy brain. These nutrients can be found in everything from fatty fish, berries, walnuts, and leafy green vegetables. Certain diets, like the Mediterranean diet, have also been connected with a lower risk of dementia. 

While making large-scale changes to the way we eat can be difficult and intimidating, it’s critical to understand the role that our diets play in more areas than just how much we weigh. Below, we’re breaking down the current brain health research as it relates to food groups, food supplements and diet types.

Food Groups and Brain Health

Dark, leafy greens such as spinach, kale, and swiss chard are well known as great sources of nutrition. Studies suggest that dark, leafy greens may have a protective effect on cognitive decline and that one serving per day of green leafy vegetables may help slow cognitive decline with aging. In general, a higher intake of vegetables may even contribute to larger brain volume.

Berries are another great source of antioxidants and may also have benefits for brain health. A mixture of berries may be helpful for cognitive functioning as well as overall brain volume.

Supplements and Brain Health

Fish oil and omega 3 supplements are often touted for their brain-health benefits. Research has suggested that consuming fish high in omega-3 may reduce the risk of dementia. High levels of omega-3 fatty acids are also found in a wide variety of other foods, including nuts/seeds and eggs.

While fish oil supplements are a generally well-tolerated and readily available alternative to consuming fish, do they offer a similar benefit to brain health? Unfortunately, fish oil supplements do not seem to have a large effect on the prevention of dementia or cognitive improvement in those with dementia. There is a belief that eating fish offers a different nutritional or vitamin profile than can be mimicked in a supplement. With that said, there may be other benefits to fish oil supplements beyond brain health.

Long known as a strong anti-inflammatory, there is a newfound interest in turmeric as a potential preventative measure for dementia and cognitive decline. Part of this interest stems from a 1998 study demonstrating a lower incidence of Alzheimer’s disease in India, where turmeric is a staple of their diet. A more recent study showed a higher incidence of dementia than previously reported, but still slightly lower than Western countries including the United States.

Another study showed a benefit in some cognitive areas for those taking a pill form of curcumin, which is an important compound in turmeric. However, with only about 20 people in each study group, the findings are limited. Furthermore, it is difficult to know the amount of turmeric that would be helpful, as there are questions regarding its absorption/availability in our bodies. As a result, we should be cautious about overstating the benefits of turmeric and/or curcumin on cognition at the present time. It is also important to note that while India does have a high rate of turmeric consumption, a large percentage of their population is vegetarian, which has also been linked with reduced risk of dementia.

Diets and Brain Health

The Mediterranean diet, DASH (Dietary Approaches to Stop Hypertension) diet, and MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) have all been linked to lower rates of dementia and better cognitive performance. The Mediterranean diet focuses on fruits, vegetables, legumes, olive oil, and fish. The DASH diet was created to lower blood pressure., and the MIND diet was developed as a hybrid of the two, specifically aimed at lowering the risk of dementia. A recent study found that adherence to any of the 3 diets may reduce the risk of dementia. Furthermore, individuals may even see benefits from moderate adherence to the MIND diet.

Brain Health and Diet Takeaways

Changing dietary habits is challenging but will likely provide more substantial brain health benefits than adding a supplement or spice into your diet. While the above diet plans may feel restrictive, we saw how incorporating different food groups, such as berries and greens, can also have a positive effect on brain health.

It’s also important to remember that it’s not just what you eat, but also what you don’t eat. For example, consuming sugary beverages may be especially harmful to overall health and brain health. In the end, if it’s good for the heart, it’s probably good for your brain!

How Can I Check My Brain Health?

A neuropsychological evaluation provides detailed information about your current cognitive abilities in the context of your own history and reported symptoms as compared to others with a similar background. Neuropsychologists are uniquely trained to assess cognitive and behavioral functioning and can help you and your loved ones understand the impact your symptoms may be having on your lives.

The Latest Technology & Award-Winning Quality Care. Learn about the specialties and treatments we offer at the Ochsner Neuroscience Institute.

You may also be interested in:

Getty Images 996178178
Food & Fitness
September 4, 2020

6 Ways Blueberries Can Improve Brain Health

Long considered as a kind of “superfood”, blueberries equal brain health.
By Molly Kimball, RD, CSSD
Brain games puzzles do they work
Health Trends
December 20, 2021

Brain Games: Do They Work?

Why is the neuroscience community skeptical that brain games may not achieve the results they promise? One word: transfer.
By Brian Mizuki, PsyD, ABPP-CN
Brain health top 5 tips
Prevention & Wellness
September 4, 2020

Top 5 Tips for Brain Health

20-30 minutes of moderate-paced aerobic activity up to five times a week has been shown to have long-term positive cognitive impacts.
By Robert John Sawyer, Ph.D.

email envelop icon Comments about the blog? Send us an email!

Ochsner Health

Schedule An Appointment: 1-866-624-7637

Follow us: Facebook Follow Ochsner Health on TikTok Twitter Follow Ochsner Health on Twitter LinkedIn Visit Ochsner Health's LinkedIn page Instagram Follow Ochsner Health on Instagram YouTube Subscribe to Ochsner Health on YouTube Pinterest Follow Ochsner Health on Pinterest TikTok Follow Ochsner Health on TikTok

Healthy living tips, delivered weekly to your inbox.

Sign Up

Patients & Visitors

  • Billing & Financial Services
  • Insurance Information
  • International Patients
  • Request Medical Records
  • Share Your Story
  • Read Patient Stories

Medical Professionals

  • Transfer a Patient
  • Refer a Patient

Health Resources

  • To Your Health Blog
  • Golden Opportunity
  • Healthy State
  • Ochsner Magazine

Job Seekers

  • Career Paths
  • Benefits
  • Open Positions

Employees

  • Webmail
  • OHSLink
  • Workday

Employers

  • Corporate Wellness
  • Medicare Advantage Plans

Community Outreach

  • Classes & Events
  • Programs
  • Community Health Needs Assessment
  • Dr. John Ochsner Discovery Health Sciences Academy

Education

  • Graduate Medical Education
  • Clinical Medical Education
  • Continuing Medical Education
  • Medical Library
  • Publishing Services
  • Medical Illustrations

Research

  • Clinical Trials
  • Applied Health Services Research
  • Clinical Research & Trials
  • Nursing Research
  • Translational Research

Giving

  • Donate
  • Volunteer

About Ochsner

  • Mission & Vision
  • History
  • Diversity, Equity and Inclusion
  • Annual Report
  • Outcomes & Honors
  • News & Media
  • Alumni
  • Ochsner Health Network
  • Contact Us

Shop

  • O Bar
  • Optical Shop
  • Ochsner Fitness Center
  • Brent House Hotel

© Ochsner Health  | Notice of Privacy Practices | Terms of Use | Vendor Information

Ochsner accepts all major insurances.

Ochsner is a 501(c)3 not-for-profit organization, founded on providing the best patient care, research, and education.

We are one of the country’s largest non-university based academic medical centers.

Ochsner is an equal opportunity employer and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, age, national origin or ancestry, citizenship, sexual orientation, gender identity, veteran status, disability or any other protected characteristic under applicable law.

Community Needs Health Assessment

EpicMobile Tablet | EpicMobile Phone

newsletter icon

Subscribe to Our Newsletters

newsletter icon

Select the newsletters you'd like to receive.

Please select at least one category to continue.

Curious about our newsletters?

View details for each edition
newsletter icon

Let us know where to send your newsletters.

To Your Health- Food and Fitness:
To Your Health- General:
To Your Health- Men’s Health:
To Your Health- Parenting:
To Your Health- Women’s Health:
To Your Health-Mental Health Monthly":
To Your Health- Skin Deep:

Source:
Source Description:
Marketing Goal:
newsletter icon

You're all set!

We’ll send newsletters full of healthy living tips right to your inbox.

Ochsner Health System
magnifying glass icon
ESC to Close

Begin Typing to Search

Select the drop-down to filter Search by Blog Articles or Sitewide