Brain foods: the effects of nutrients on brain function

This review explores how nutrients influence brain function and cognition, emphasizing the roles of omega-3 fatty acids, antioxidants, and flavonoids. These nutrients enhance brain-derived neurotrophic factor (BDNF) and support synaptic plasticity, crucial for learning and memory. Conversely, diets high in saturated fats impair cognition by reducing BDNF levels. The review highlights diet’s evolutionary role in brain development and suggests dietary interventions, like consuming fish, fruits, and vegetables, to prevent cognitive decline and promote mental health.

Incorporate omega-3-rich foods like fish, antioxidants from berries, and flavonoid-rich items like dark chocolate to support brain health. Reduce intake of processed foods and saturated fats. These changes can improve cognitive function and resilience but should be part of a balanced lifestyle with exercise and proper sleep.