Diet Changes That Support Brain Health

No single food or nutritional plan ensures a healthy brain. However, just like your heart, the brain benefits from a diet rich in nutrients that support cognitive function, memory, and overall health.

Board-certified neurologist Dr. Andrew Lerman leads our team at Gables Neurology in Miami, Florida. We specialize in comprehensive treatment for neurological disorders such as dementia, seizures, migraines, and Parkinson’s.

Check this guidance from our team regarding the brain-boosting foods you can eat to help maintain and enhance your mental acuity.

A diet that supports brain health

Include these food groups in your diet for cognitive health:

Omega-3 fatty acids

One of the critical components of brain health is omega-3 fatty acids. These essential fats, commonly found in fatty fish like salmon, mackerel, and trout, are crucial in building and repairing brain cells.

Additionally, they have been linked to improved cognitive function and a reduced risk of age-related cognitive decline. Along with at least two servings of fatty fish weekly, try adding in chia seeds, walnuts, and flaxseeds for a crunchy extra that boosts your omega-3 intake.

Antioxidant-rich foods

Antioxidants help protect your brain from oxidative stress and inflammation, which can contribute to cognitive decline. A diet rich in colorful fruits and vegetables provides a variety of antioxidants that support your overall brain health.

Foods rich in antioxidants include:

Berries (blueberries, strawberries, raspberries)
Dark leafy greens (kale, spinach)
Broccoli
Avocados

You can preserve their benefits by eating fresh fruits and vegetables without adding excessive salt or sugar and cooking with healthy fats like olive oil rather than butter.

Whole grains

Carbohydrates are a primary energy source for your brain, and opting for whole grains ensures a slow release of glucose, providing a steady energy supply. This helps you maintain focus and concentration throughout your day. Healthy whole grains include quinoa, brown rice, oats, and whole wheat.

Lean proteins

Proteins are essential for producing neurotransmitters, the chemicals that transmit signals in your brain. Lean protein sources help provide a steady supply of amino acids, supporting optimal brain function.

Choose lean proteins like chicken, turkey, fish, and legumes (beans, lentils), and limit red meat, pork, or processed deli meats.

Nuts and seeds

Nuts and seeds are packed with nutrients that support brain health, including vitamin E, antioxidants, and healthy fats. Snacking on a handful of nuts or seeds can be a convenient way to boost your brainpower.

Incorporating these brain-boosting foods into your diet and other habits like routine exercise, proper hydration, and adequate sleep can help keep your brain healthy. Notably, these healthy habits also decrease your risk of type 2 diabetes, heart disease, and other conditions that can affect your brain health and function.

For comprehensive care focused on your neurological health, schedule a visit with Dr. Lerman at Gables Neurology today. Call our office or request an appointment online.