Growing evidence suggests the foods we eat can influence brain health, cognitive function and dementia risk. One of the most effective approaches isn't a restrictive diet or the latest food trend. It's a Mediterranean-style eating pattern rich in vegetables, fruit, legumes, wholegrains, fish and extra virgin olive oil.
Why nutrition matters for brain health
Food does more than provide energy. It supplies the nutrients your brain needs to communicate, adapt and stay healthy as you age.
Every cell in your body is made from nutrients that originally came from food. Your brain relies on these nutrients to build, repair and maintain brain cells throughout life.
Brain cells communicate using chemical messengers called neurotransmitters. Some nutrients are required to make these messengers. For example, the nutrient choline, found in foods such as eggs, is needed to produce acetylcholine, a neurotransmitter involved in memory, learning and attention.
Inflammation is part of the body's normal defence system. However, long-term inflammation may contribute to cognitive decline and dementia risk. Certain foods and dietary patterns appear to help reduce inflammation and support brain health.
Your digestive system and brain are constantly communicating through what's known as the gut-brain axis. The trillions of microbes living in your gut can influence immune function, hormone production and brain signalling. What you eat helps shape this internal ecosystem.
Research suggests that certain foods and nutrients may help support neurogenesis, the process of creating new brain cells. While this area of science is still developing, it's another reason nutrition is increasingly recognised as important for brain health.
The Mediterranean diet
The eating pattern with the strongest evidence for brain health
Despite the name, the Mediterranean diet isn't a weight-loss diet. It's a traditional style of eating common in parts of Greece, Italy and Spain, where people have historically experienced longer, healthier lives. Rather than focusing on restriction, it emphasises an abundance of plant foods, healthy fats and minimally processed meals.
Studies have linked Mediterranean-style eating with:
- Better memory and thinking skills
- Lower dementia risk
- Better cardiovascular health
- Lower risk of type 2 diabetes and stroke
- Improved mood and lower risk of depression
What does the Mediterranean diet look like?
Eat more and varied
- Vegetables (aim for different colours on your plate)
- Fruit
- Legumes such as lentils, chickpeas and beans
- Wholegrains such as oats, barley, quinoa and wholegrain bread
- Nuts and seeds
Include regularly
- Fish and seafood (at least twice a week). Oily fish, like salmon, is particulary recommended.
- Extra virgin olive oil (around three tablespoons a day)
- Home-cooked meals made from basic ingredients
Eat less
- Highly processed foods
- Processed meats
- Large amounts of red meat
- Foods high in added sugars
- Takeaway foods
Gut health and brain health
Scientists are increasingly interested in the relationship between gut health and brain health. The microbes living in your gut communicate with your brain through immune, hormonal and neural pathways. A diverse and healthy gut microbiome can help support overall brain function.
Eating a variety of fibre-rich foods supports beneficial gut bacteria. Examples include:
- Oats
- Apples
- Bananas
- Onion
- Garlic
- Legumes
- Flaxseeds
- High-fibre foods
Another tip is to cook, then cool potatoes and rice. This converts their starches into resistant starch, which feeds your gut bacteria.
Fermented foods contain beneficial microorganisms and may support a healthy gut microbiome. Examples include:
- Yoghurt
- Kefir
- Kimchi
- Sauerkraut
- Miso
Look for unpasteurised fermented foods, which are usually found in the refrigerated section. Pasteurisation eliminates the beneficial microbes naturally present in fermented foods.
Heart health and brain health
Your brain contains an extensive network of blood vessels that deliver oxygen and nutrients.
Many risk factors for cardiovascular disease, such as high blood pressure, can also affect brain health and increase dementia risk.
By supporting cardiovascular health, Mediterranean-style eating may also help support healthy brain ageing.
That's why experts often say: what's good for the heart is good for the brain.
Nutrition, mood and brain health
Research indicates that Mediterranean-style eating can help improve mood and reduce the risk of depression. Mental health and brain health are closely connected across the lifespan, with depression being a risk factor for dementia. While nutrition is not a substitute for professional treatment, it can support overall wellbeing.
Put it into practice
Choose one thing this week
Healthy brain ageing doesn't require a perfect diet or a complete dietary overhaul. Start with one small change, build from there, and let consistency do the heavy lifting.
Some ideas to try:
- Add an extra colour to your plate
- Replace white bread with wholemeal or multigrain
- Add lentils to bolognaise
- Use extra virgin olive oil for sautéing, roasting and baking
- Try a fermented food such as yoghurt or kefir
- Invite family or friends to share a healthy meal
- Swap white rice for brown rice, barley or quinoa
- Swap white pasta for wholemeal or pulse pasta
- Introduce a new plant food to increase variety
- Reduce red meat in favour of fish, seafood, poultry, eggs or high-protein plant foods
- Use extra virgin olive oil in place of butter, margarine or store-bought salad dressings
- Add an extra serve of vegetables to dinner
- Try a legume-based meal
- Add sunflower seeds and cinnamon to your porridge
- Add vegetables to your snacks, such as carrot sticks with hummus
- Join the "fake-out" trend of learning to cook your favourite takeaway meal at home
The best age to start? Today.
Every meal is an opportunity to nourish your brain. The nutrients in food help support brain cells, healthy blood vessels, the gut-brain connection, and the processes involved in memory and thinking.
