Day 2 of the Brain Health Challenge: Focus on Food

Today is all about food, and it’s an important topic. Your brain, after all, demands quite a bit of energy. Even though it only makes up about 2% of your body’s mass, it uses about 20% of your total energy. So, what you eat really does play a crucial role in maintaining brain health.

But which foods are best for your brain? Well, a study conducted over nine years involving nearly 1,000 older adults at Rush University found some interesting results. Those who consumed more of nine particular food types—like berries, leafy greens, vegetables, whole grains, beans, nuts, fish, poultry, and olive oil—while cutting down on red meat, butter, margarine, cheese, sweets, and fried foods experienced a slower decline in cognitive function.

These findings led researchers to create the MIND diet. Subsequent large-scale studies have demonstrated that following this diet is associated with improved cognitive function, a reduced risk of dementia, and slower progression of Alzheimer’s. Interestingly, the benefits of the MIND diet are observed regardless of whether individuals start it in midlife or late life.

Experts suggest that the foods included in the MIND diet are particularly beneficial for brain health due to their specific macro and micronutrient content. For instance, berries and leafy greens are packed with polyphenols and antioxidants, according to Jennifer Ventrelle, a dietitian at Rush and co-author of “The Official Mind Diet.” These compounds can pass through the blood-brain barrier, helping to combat inflammation and oxidative stress—factors known to harm cells and contribute to dementia.

Nuts and fatty fish like salmon and sardines are also beneficial because they are rich in omega-3 fatty acids. These nutrients are crucial for forming the protective sheaths around the nerve fibers responsible for transmitting information between brain cells.

Whole grains and beans are high in fiber, which nourishes beneficial gut microbes. These microbes, in turn, produce short-chain fatty acids that are believed to influence brain health through what’s often referred to as the gut-brain axis.

You don’t necessarily need to overhaul your entire diet to incorporate these nutrients. Consider “MIND-ifying” what you already eat, as suggested by Dr. Joel Salinas, a neurologist at NYU Langone Health. For example, adding a handful of nuts or berries to your breakfast can be a simple yet effective tweak.

Today’s activity encourages you to MIND-ify your meals. Share your choices with your accountability partner and in the comments section. I’ll also be sharing how I’m adjusting my own diet. For some additional inspiration, you might want to explore these MIND-approved recipes from New York Times Cooking.