Nutrition and the Brain: The Diet Recommended by Neuroscience

Proper nutrition optimises brain functions and provides protection against neurodegenerative diseases.

The MIND Diet

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a combination of the Mediterranean and DASH diets aimed at brain health. Research shows that it reduces the risk of Alzheimer's by 35-53%.¹

Consume Plentifully: Green leafy vegetables (1 serving a day), other vegetables (1+ a day), blueberries and strawberries (2+ a week), nuts (5+ a week), olive oil (primary fat), whole grains (3+ a day), fish (1+ a week), legumes (3+ a week), white meat (2+ a week).

Limit Consumption: Red meat (less than 4 a week), butter/margarine (less than 1 tablespoon a day), cheese (less than 1 a week), pastries and sweets (less than 5 a week), fried foods and fast food (less than 1 a week).

Critical Nutrients

Omega-3 Fatty Acids: DHA is a fundamental component of brain cell membranes. Sources: salmon, mackerel, sardines, walnuts, flaxseed.

Antioxidants: Protect neurons by fighting free radicals. Blueberries, dark chocolate, green tea, turmeric (curcumin).

B Vitamins: Vitamin B12 and folate may play a role in preventing vascular dementia in the elderly due to their roles in homocysteine metabolism.² Vitamin B12 deficiency is especially common in the elderly.

Vitamin D: Its deficiency is associated with the risk of cognitive decline and depression.^3,4 Sunlight, fish, and supplementation are recommended.

B Vitamins: Vitamin B12 and folate may play a role in preventing vascular dementia in the elderly due to their roles in homocysteine metabolism.

Harmful Foods for the Brain

Excessive sugar consumption (neuroinflammation), trans fats (blood-brain barrier damage), excessive alcohol (direct neurotoxicity), excessive salt (vascular damage via hypertension).

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