Nutrition and Brain Health

Hippocrates, known as the “Father of Medicine,” declared, “Let food be thy medicine and medicine be thy food.” His teachings underscored the importance of a balanced diet as being essential for overall well-being that can aid in the healing process. This column is focused on nutrition as the fifth pillar of my brain health lifestyle® (see illustration).

I can remember as a little child holding the hand of my Italian grandmother who walked me down her cellar steps to a long table covered by a white sheet of paper. She then threw flour on it and began to use a machine to make and cut her pasta into long strips. I did not know what I was watching but I could see the love and care she took in preparing food. I also recall my grandmother and then mother being able to feed more than 10 people at any given time of the day, all sitting together around the table, telling stories-sometimes in English- with great joy and without technology!

These childhood experiences taught me the importance of the meal, food, and bonding that occurs around such. Over the years, we have lost some of the wonderful and healthy benefits of such traditions due to the development of busy schedules, fast food, and certainly the introduction of technology that can reduce our attention to one another and to the food in front of us. Nonetheless, we can recapture the mantra of Hippocrates and slow down, sit down with others to eat, without distraction, and tell stories.

We all accept that food is not only necessary for our survival, but the types of food and drink that we consume contribute to the quality of our lives and overall health. For many years, research has established the effect of food on our metabolic health with relationship to our blood pressure, blood sugar levels, cholesterol, and weight. Each of these conditions leads to what is known as metabolic syndrome that promotes cardiac conditions, stroke, obesity, sleep disorders, and even dementia.

Even more recently, a field known as nutritional neurosciences has emerged with a focus on the effects of food on brain function. We now believe that what we eat does have an impact on our emotional, cognitive, and motor systems. Within this area of study, we believe that the types of food we eat are important, but so is the quantity and time of our food consumption.

It is certainly true that we probably all become confused and even frustrated by the different diets proclaimed to be the best, the types of foods we are supposed to eat and not eat, the seemingly moving target of healthy foods, and the real struggle involved in changing our diets in a sustained way. This does not reduce the primary important fact that proper nutrition is an important part of our brain health lifestyle® and for our overall health.

So, it is reasonable to ask, “What am I supposed to be eating and not eating?” According to Lizzie Streit, MS, RDN, LD (Healthline, July 2025), our body needs three critical macronutrients for energy and to maintain its structure and systems. These include carbohydrates, proteins, and fats. The term “macro” means your body needs these nutrients in relatively larger amounts than other nutrients. These are also known as “essential nutrients” as your body either cannot make them or cannot make enough of them. Macronutrients contain energy in the form of calories and carbs are the main source, but your body can use other macronutrients for energy if needed. Most foods contain a combination of carbs, proteins, and fat. Some foods are high in one specific macronutrient, while others contain high amounts of two nutrients and fall into two macronutrient groups.

Sources of Carbohydrates include:

• Whole Grains: brown rice, oats, farro, and barley
• Vegetables: peas, potatoes, corn, and other starchy vegetables
• Fruits: mangoes, bananas, figs, and apples
• Beans and Legumes: black beans, lentils, and chickpeas
• Dairy Products: milk and yogurt

Sources of Protein:

• Poultry: chicken and turkey
• Eggs: particularly egg whites
• Red Meat: beef, lamb, and pork
• Seafood: salmon, shrimp, and cod
• Dairy Products: milk, yogurt, and cheese
• Beans and Legumes: black beans, lentils, and chickpeas
• Nuts and Seeds: almonds and pumpkin seeds
• Soy Products: tofu, edamame, and tempeh

Sources of Fat:

• Extra Virgin Olive Oil
• Coconut: fresh, dried, and coconut oil
• Avocados: fresh and avocado oil
• Nuts and Seeds: almonds and pumpkin seeds
• Fatty Fish: salmon and herring
• Dairy Products: full-fat yogurt and cheese

Carbs are primarily found in grains, fruits, beans, and starchy vegetables. Protein-rich foods include eggs, meat, fish, and soy products, while high fat foods (those with Omega 3s) include avocados, nuts, seeds, cooking oils, and fatty fish.

Carbs tend to provide instant energy, and they break down into glucose, which is the primary energy source of the brain. Proteins break down into amino acids that help to create new proteins and repair tissue and muscle. Fats break down into fatty acids that help with the health of the cell membrane, energy storage, and insulation.

Nutrition and the Brain:

Research over the past 25 years on nutrition and functions of the brain, such as mood and cognitive health, has focused on the Mediterranean Diet (https://www.themediterraneandish.com). This is a plant-focused eating pattern that emphasizes vegetables, fruits, whole grains, legumes, nuts, and extra virgin olive oil with moderate fish, dairy, and minimal red meat and sweets. There is also inclusion of minimal daily wine intake, though most of the recent research on alcohol, including wine, argues against alcohol consumption.

It is fair to point out that while many have focused on foods originating from the Mediterranean region of the world, there are healthy foods and dietary recommendations from a variety of nations and regions across the world.

More recently, the MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay Diet) that combines the Mediterranean Diet with portions of the DASH diet (Dietary Approaches to Stop Hypertension) to promote brain health and reduce risk of cognitive decline, particularly Alzheimer’s Disease. The MIND Diet emphasizes eating plant-based foods such as green leafy vegetables, berries, whole grains, and nuts, while limiting saturated fats and processed foods. Additional foods in the diet include poultry, fish, extra virgin olive oil, and vegetables (www.theofficialminddiet.com).

Research conducted at Rush Presbyterian in 2015 found a correlation between cognitive ability and the Mind Diet. There was less cognitive decline in those who adhered to the diet compared to controls. The Mind Diet was also found to slow cognitive decline more than the Mediterranean or DASH Diets over a 10-year follow-up of older persons who were free of dementia at the onset of the study.

Behavioral Tips:

While it is important to know the “what and why” that bridges food and diets to brain health, it is also critical to focus on our behavior as we ultimately need to execute action by either initiating or withholding consumption behaviors. We all have some understanding of what to eat but changing our behavior to follow a consistently healthy diet is the hard part! Any change in our diets will require slow but sustained and forward momentum:

• Understand we are literally addicted to sweets and processed foods, so completely removing them from our diets may not be reasonable. Nonetheless, we can “limit the poison” we place in our bodies. Try to adopt a moderation plan that reduces unhealthy foods while increasing the healthy foods
• Consider eating less daily, as those over 65 tend not to need as many calories as younger persons (see www.nutrition.gov)
• Consider purchasing smaller plates so portion size is reduced
• Consider intermittent fasting where you designate a consistent 10–12-hour window when you eat and fast the other 12-14 hours. Your body will generate necessary energy from using stored fats which can help with weight control.
• Finish your daily food consumption by 7:00 PM or earlier to permit your body to digest and metabolize while generating healthy sleep.
• Try to cut out sugars and salts and refrain from sodas, processed foods, and any foods that contain trans-fat.
• Consult with your doctor prior to taking any vitamins or supplements, as they may not be needed and research has not concluded any health benefits if they are not needed.
• Consider a consultation with a registered dietitian (RD) to develop a plan for implementing and following a brain healthy diet.
• Celebrate the meal, socialize, eat slowly, and story tell-My Italian grandmother would be pleased!

Nutrition is a necessary part of our daily lifestyle and can be an intimate, fun, and enjoyable experience. Eating real foods produced by the earth and sea are always going to be most healthy and taking time to make a dedicated and sustained effort to commit to a dietary plan (MIND Diet) that promotes brain health is a good idea. Give yourself some grace, as change in any behavior can be difficult if not frustrating, particularly when we have cravings, if not addiction to certain foods. Once you commit to a brain healthy diet, you will notice positive change in your mood, cognition, and physiology, which will reinforce your behavior.

Good Luck and Bon Appetit!