Think of eating healthy food as plugging in the fastest, most efficient charger to power up your brain. Or as high-octane fuel that keeps your mental engine running smoothly. Whatever metaphor you choose, science is clear—what you eat fuels your brain, keeping it sharp and clear both now and in the long run.
Why the gut is key
So how exactly does food fuel a healthy brain? It happens largely through the gut microbiome and the gut-brain connection, says psychiatrist, professional chef and nutritional biologist Dr Uma Naidoo.
The gut microbiome is an ecosystem of microorganisms that plays a crucial role in overall health. The communication between the gut and brain is constant, says Dr Naidoo. “Information from the foods we eat is communicated to our brain and impacts our overall mental health,” she explains. “When there’s inflammation in the gut, we also see inflammation in the brain, which is linked to a range of mood and cognitive disorders. Also, more than 90% of the receptors for serotonin—responsible for mood and cognition—are located in the gut. This highlights just how powerful the food-mood connection is.”
Foods that support heart health tend to benefit brain health, Dr Naidoo adds. “We’re learning now, more than ever, that the body works as one interconnected system rather than separate organ systems. The microbiome plays a key role in supporting all our organs. Many foods that optimise the microbiome also support both cardiovascular and brain health.”
Feeding your brain the right way
When it comes to fuelling your brain, the best foods, says Dr Naidoo, “are minimally processed ones that are in their most natural or whole state. Foods like vegetables, berries, organic meats—even grass-fed red meat in moderation—whole grains, legumes, nuts and seeds are all nutrient-dense foods. They provide the body and mind with a diversity of vitamins, minerals, antioxidants, fibre and other important food components that support optimal wellbeing.”
Think about this while you’re food-shopping, suggests Dr Naidoo. "Shop the perimeter of the grocery store,” she says. That’s where you tend to find fresh produce, healthy protein sources in the meat and seafood sections, dairy and frozen foods. Then move on to the rest of the store. "The centre aisles are great for canned chickpeas, black beans and cannellini beans, dried beans and lentils, and canned salmon, oysters and mussels,” she adds. You can also find whole grains like farro and quinoa.
Don’t forget the spice aisle, Dr Naidoo says, including turmeric, black pepper, saffron, rosemary and parsley. And be sure to include fermented foods like plain yoghurt, kimchi and sauerkraut, she adds. These foods are known to improve gut health, and some research suggests they may be linked to a lower risk of dementia.
Foods to limit or skip
One key factor in brain health is the amount of added or refined sugar in your diet. Studies on rats have found a link between sugar intake and cognitive function, including memory and decision-making. Other research on rodents showed that a high-sugar diet increased inflammation in areas of the brain involved in memory.
Dr Naidoo recommends limiting added or refined sugars for optimal mental fitness, as well as cutting back on the following:
- Processed packaged foods or baked goods
- Refined seed oils
- Processed meats
Two diets worth following
Two eating plans—the Mediterranean diet and the MIND diet—are worth knowing about. These aren’t diets in the restrictive sense of the word; they aren’t about counting calories or weight loss. Instead, they are powerful tools for brain health.
The Mediterranean diet has been widely researched and shown to reduce the risk of a range of diseases, including heart disease and neurodegenerative conditions. In fact, the World Health Organization calls it the most extensively studied dietary approach for cognitive health. This diet emphasises colourful fruits and vegetables, nuts and seeds, olive oil, seafood, legumes and beans, whole grains and fresh herbs. Other foods, like dairy, eggs and poultry, are suggested in moderation.
The MIND diet is another research-backed plan. A study of 900 people found that those who followed it closely had a 53% reduced risk of Alzheimer’s and dementia by limiting refined sugar, red meat and fried foods. It prioritises foods rich in vitamins, flavonoids and antioxidants, which help reduce inflammation and oxidative stress—key factors in brain ageing. It closely resembles the Mediterranean diet, with a special focus on foods known for their cognitive benefits.
Powerhouse foods with health benefits
Here’s why these choices are especially smart picks for your brain
1. Dark, leafy greens
All vegetables support brain health, but dark leafy greens like spinach and kale are particularly beneficial.
2. Berries
Fruit is an excellent choice for brain health, and berries are particularly rich in cognitive-boosting nutrients.
3. Nuts
Nuts contain polyphenols, plant compounds that may help protect against dementia. Walnuts are especially high in omega-3s, which support cognitive function.
4. Beans
Beans are loaded with brain-friendly nutrients like folate, magnesium and zinc. They’re also high in fibre, which helps balance blood sugar (good for both heart and brain health) and keeps cholesterol in check.
5. Whole grains
Choosing whole grains over refined grains can help prevent metabolic syndrome, a condition linked to heart and brain problems. Some studies have also suggested that whole grain consumption is associated with fewer mood disorders, though more research is needed.
6. Salmon
Research has long linked seafood to brain health. One recent study found that eating fish twice a week is associated with a lower risk of vascular brain disease. Salmon is a particularly good choice due to its high levels of omega-3 fatty acids, which are crucial for cognitive function.
7. Olive oil
A staple of both the Mediterranean and MIND diets, olive oil supports the gut-brain connection. A 2021 study in Nutrition Reviews found that it positively influences gut microbiota, which may enhance brain health. It’s also rich in antioxidants and protective against oxidative damage. A study in mice even suggested it could improve communication between brain synapses.
Consider fitting all of these into your day. You could start with breakfast quinoa topped with berries; a lunch of white bean soup plus a salad of baby kale sprinkled with chopped walnuts and strawberries, tossed in an olive oil vinaigrette; and a dinner of salmon over spinach sauteed in olive oil. Add other fruits and veggies, a snack of yoghurt, lots of fresh herbs and spices and you have a delicious day of brain-boosting goodness.
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