Defining Cognitive Nutrition: Food's Impact on Your Brain

Ever heard the phrase ‘food is medicine’? A quarter of the way through this century, we have such a better understanding of the mind-body connection, and have found recent ways food intertwines with this. Food impacts the brain’s functioning power in several different ways, including cognitive function and neuroprotection. Not surprisingly, several recent studies are highlighting the benefits of fruits and vegetables, whole grains, fish, olive oil (bonus points for extra virgin), and nuts and seeds on overall brain function. 

The American Heart Association specifically recommends the Mediterranean, DASH, and MIND diets, as they are associated with slower cognitive decline and reduced overall risk of developing dementia. The Mediterranean diet emphasizes fruits, vegetables, lean fish, healthy fats, grains, nuts, and seeds. The DASH diet, abbreviated for ‘Dietary Approaches to Stop Hypertension’, focuses on reducing trans and saturated fats, added salts, and added sugars. The MIND diet, or the Mediterranean-DASH Intervention for Neurodegenerative Delay diet, combines components from both the Mediterranean and DASH diets (i.e., specifically green vegetables, berries, nuts, fish, poultry, and a few other anti-inflammatory items. All three of these dietary patterns would be an excellent choice for anyone prioritizing long-term cognitive health. 

Key Nutrients for Brain Health and Function

Diets such as Mediterranean, DASH, and MIND improve cognitive health according to the Mayo Clinic. This is probably due to a combination of several different ingredients: antioxidants from the produce, lean protein and omega fatty acids, and a healthy amount of fiber from the grains, nuts, and seeds. All of these combined lead to reduced inflammation, adequate vitamin and mineral stores, and healthy skin, hair, and nail cells. It would then make sense that high amounts of saturated fats and added sugars would have the opposite effect. In recent studies, high intakes of fatty acids, vitamins, and minerals have been associated with better cognitive outcomes; however, high intakes of saturated fat and simple sugars are linked to impaired memory and executive function. 

The Gut-Brain Connection: How Digestion Influences Cognition

While we still have much to learn about the gut microbiome (we do know how it impacts estrogen levels!), there is a decent amount of emerging evidence supporting the connection between the gut microbiome and the brain. The gut-brain-barrier, the mind-body connection, if you will. With the Mediterranean diet high in both insoluble (i.e., corn) and soluble fiber (i.e., banana), the high fiber content lends to a healthy and diverse microbiome, which can further help reduce neuroinflammation and support a happy brain. 

On the other end of the spectrum, there are also recent studies emerging highlighting the link between Western-style diets (high in processed meats, fried foods, and added sugars) and increased risk of cognitive decline and impairment. 

The Basics of Eating for a Sharper Mind

While Mediterranean and DASH diets have well-documented benefits to the brain, the foods most consistently associated with boosting brain function are those emphasized in the MIND diet. This specifically includes green leafy vegetables, berries, nuts, whole grains, fish, and olive oil. Sounds pretty simple, right? Yes and no. When learning the basics of eating for a sharper mind, focus on single-ingredient products. Consider trying the ‘ingredients only’ pantry for a few weeks if you’re feeling bold. The next time you are at the grocery store, create a plan and focus on the outskirts of the store. You’ll need to visit the produce section, the dairy aisle, and the butcher to start. 

The Importance of Balanced Blood Sugar

Gaining adequate control of your blood sugars and overall added sugar intake will likely be key to your future brain health. There are several studies circulating that prove the increased risk of cognitive decline is directly associated with sugar-sweetened beverages. Added and simple sugars have been confidently linked to overall poorer memory performance, starting as early as middle age. Why does this link exist? We now understand how long-term high blood sugar (sugar in the blood is being transported to the brain in an almost continuous loop) can increase inflammation in the brain. 

With increased neuroinflammation, Alzheimer’s activity starts to increase over time, according to researchers at the University of São Paulo Medical School. While brain health is declining, physical health may also suffer from increased added sugars, such as the case in metabolic diseases. But do not be scared of sugar! Studies are also emphasizing that raw/natural sugars from fruit actually help reduce overall dementia risk and are incredibly beneficial. Overall, chronic excessive sugar intake is bad for the mind and body (but perhaps good for the soul?). Consider limiting sugar intake and focusing on fruits and vegetables. Your (older) self will thank you for it! 

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