Foods you eat can play a role in how your brain ages.
What we eat can affect our mental wellbeing, with growing evidence pointing to a close connection between the brain and the gut.
The brain and gut communicate through a complex network of signals, including hormones and neurotransmitters. Research suggests that about 90–95% of the body’s serotonin, a chemical messenger involved in appetite regulation and other functions, is produced in the gut.
Mental health experts say paying attention to diet is also an important part of caring for overall mental wellbeing, as studies have found links between dietary patterns and brain health.
Research has found that diets rich in vegetables, fruits, minimally processed whole grains, fish and healthy fats may help protect the brain and support cognitive function.
A study involving researchers at Rush University Medical Center and Harvard University found that people who closely followed the MIND diet — which emphasizes leafy green vegetables, berries, fish and olive oil — had a 53% lower risk of developing Alzheimer’s disease. Those who followed the diet less consistently had a 35% lower risk.
The research also found that younger adults who followed a healthy MIND diet had brain performance comparable to that of people 7.5 years younger. Among older adults, those who followed the diet had brain function comparable to people who were about 11 years younger.
Several foods and drinks are particularly associated with brain health and cognitive function.
Leafy green vegetables
Vegetables such as spinach, broccoli, amaranth greens and cabbage are rich in nutrients including vitamin K, lutein, folate and beta-carotene.
Studies suggest that eating leafy greens regularly, including at least one serving a day, may help slow age-related cognitive decline and support brain function.
Fish
Fatty fish are an important source of omega-3 fatty acids. The brain is made up of about 60% fat, and omega-3 fatty acids are among the key fats found in brain tissue.
Omega-3s contribute to the development and maintenance of brain cells. Research has also linked adequate omega-3 intake with cognitive health and a lower risk of conditions including depression and Alzheimer’s disease.
Berries
Berries such as strawberries and blueberries are rich in flavonoids and other antioxidants.
These compounds may help protect brain cells from oxidative stress. Research from Brigham and Women’s Hospital found that women who ate berries at least twice a week had slower rates of cognitive ageing, with the difference equivalent to about 2.5 years.
Nuts and seeds
Sunflower seeds and nuts, particularly walnuts, contain healthy fats, including omega-3 fatty acids, as well as vitamin E.
Vitamin E helps protect cells from oxidative damage. Research has also linked regular nut consumption with aspects of cognitive performance, including memory and mental processing.
Coffee and green tea
For people who enjoy coffee or green tea, particularly in the morning, moderate consumption may support alertness and cognitive performance.
Both contain caffeine and antioxidants. Caffeine can increase alertness, attention and concentration, although excessive consumption can cause unwanted effects.
Green tea also contains L-theanine, an amino acid that has been associated with relaxation and reduced stress.
Dark chocolate
Dark chocolate contains flavonoids that may benefit areas of the brain involved in memory and learning.
Some studies have found short-term improvements in certain aspects of cognitive performance after consuming cocoa or dark chocolate, particularly during tasks requiring attention and mental processing.
Eggs
Eggs are a rich source of choline, a nutrient used by the body to produce acetylcholine, a neurotransmitter involved in memory, learning and communication between nerve cells.
Adequate choline intake is therefore important for normal brain and nervous-system function.
Water
Although water is not a food, staying adequately hydrated is essential for brain function.
Dehydration can affect concentration, memory and the ability to think clearly. Drinking enough water throughout the day can help maintain normal cognitive performance.
