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Your Brain...On Nutrition!

Nina Ghamrawi, MS, RD, CDE
July 17, 2023
December 8, 2023

Your brain is an amazing organ that controls all of your thoughts, movements, and bodily functions. However, did you know that your brain's health and function are heavily influenced by what you eat? Keep reading, or watch the video to find out more!

The food you consume plays a crucial role in maintaining cognitive function and keeping your brain healthy. Let's discuss someways to boost brain function and health with diet.

Healthy Fats

First, it's essential to consume foods that are rich in omega-3 fatty acids.

Omega-3 fatty acids are necessary for proper brain function, memory, and concentration.

Foods such as fatty fish (salmon, mackerel, and sardines), nuts (walnuts, almonds), and seeds (flaxseeds, chia seeds) are excellent sources of omega-3 fatty acids. Including these foods in your diet can help boost cognitive function.


One way to enhance your brain's health and function is to consume foods that are high in antioxidants.

Antioxidants are compounds that protect the brain from oxidative stress, which can cause damage to brain cells. Foods such as blueberries, dark chocolate, and leafy green vegetables (spinach, kale) are rich in antioxidants and can help improve brain function.

How the MIND Diet Plays A Role

In addition, following a Mediterranean diet may help promote brain health. This diet is rich in fruits, vegetables, whole grains, lean protein, and healthy fats (olive oil, nuts). It has been associated with a reduced risk of cognitive decline and Alzheimer's disease. Similarly, the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, whole grains, and low-fat dairy, has been linked to better cognitive function. But you don’t need to go through a bunch of effort to figure out how to eat well. The MIND diet combines both Mediterranean and DASH diets into one.

Say No To Sugars and Processed Foods

Limiting processed and sugary foods is essential to safeguard your brain cells and prevent cognitive decline. So, choose wisely!

These foods can cause inflammation in the body. It's important to limit your intake of these foods and opt for whole, nutrient-dense foods instead.


So… since the food you eat plays a critical role in maintaining your brain's health and function, eating healthfully, that means, will help you have better brain power, and reduce your risks of mental decline and organic brain decay. Specifically, incorporating omega-3 fatty acids, antioxidants, and following a Mediterranean or DASH diet can help improve cognitive function, while a diet high in processed and sugary foods can harm your brain's health. By making small changes to your diet, you can help keep your brain healthy and functioning at its best.

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