Healthy Diet, Healthy Brain: National Nutrition Month
There’s no better time than National Nutrition Month to talk about healthy eating and its impact on our brains! What we eat plays an important role in our long-term health, including brain health.
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 your brain needs to function at its best.
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.
Eating well can be simple – and delicious! Here’s a taste of what experts recommend:
Count colours, not calories! Bright fruits and vegetables, like blueberries, broccoli or bell peppers, are rich in nutrients that protect the brain.
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, which can increase the risk of dementia. Limiting foods high in added sugar and salt can make all the difference.
Explore these food guides below to help get you started in building a brain-healthy diet:
- Canada’s Food Guide – Provides tips on portion sizes, meal planning, and healthy eating habits.
- Brain Health food guide – An evidence-based guide from Baycrest, focusing on foods to support aging brains.