Learn why healthy eating is good for your brain

Eating a balanced diet isn’t just good for your body – it’s essential for brain health, too.

Studies have shown that diets like the Mediterranean or MIND diets, which focus on whole foods like fruits, vegetables and healthy fats, can help protect your brain. These diets have been linked to lower risks of dementia by promoting heart health, reducing inflammation and providing the essential nutrients that your brain needs to function at its best.

How a healthy diet can reduce your risk of dementia

Your diet impacts your brain in several ways:

• Reduces inflammation: Brightly coloured fruits and vegetables are packed with antioxidants, which combat inflammation in the brain. This can lower the risk of cognitive decline as you age.
• Supports cognitive function: Healthy fats like those in olive oil, nuts and avocados improve blood flow to the brain, supporting memory, focus and overall cognition.

Three tips for a brain-healthy diet

Count colours, not calories!

Bright fruits and vegetables, like blueberries, broccoli or bell peppers, are rich in nutrients that protect the brain. Aim for a variety of colours on your plate!

• Blue and purple fruits and vegetables tend to be packed with antioxidants. Blackberries, blueberries, ube, purple cabbage and plums are all great food choices.
• Go green every day with fruits and vegetables that are good for your brain and also benefit bones, teeth and vision. Green options include avocados, broccoli, celery, cucumbers, peas, spinach, nori, edamame, pears, honeydew melon and many more.
• Choose white, tan and brown fruits and vegetables such as bananas, cauliflower, potatoes, turnips, daikon, onions and garlic.
• Add orange and yellow fruits and vegetables such as grapefruit, cantaloupe, butternut squash, peaches, papaya, oranges, sweet potatoes, yellow peppers and lemons to your plate.
• Reach for reds every day. Beets, raspberries, red grapes, radishes, tomatoes, red peppers, watermelon, rhubarb, pomegranates and cherries are just a few excellent red choices.

Healthy fats are important for a happy brain.

Nutrient-dense foods like olive oil, nuts and avocados support cognitive function and improve blood flow to the brain. Research shows these foods are particularly valuable for brain health, helping to lower risks associated with aging.

Limit processed foods and sugars.

Too much sodium or sugar can impact blood pressure and blood sugar levels, increasing the risk of dementia by 60%. Limiting foods high in added sugar and salt can make all the difference.