What is the best food for the brain? Choose Omega-3 sources!

July 22 is Brain Health Day. An annual event sponsored by the World Federation of Neurology to promote brain wellness by recalling the World Health Organization's two fundamental approaches-primary and secondary prevention-and emphasizing the importance of taking action at any age with an approach that has among its pillars a lifestyle within which nutrition plays a key role. But what is the best food for the brain? Find out why you shouldn't miss fish, a source of Omega 3!

Each year on World Brain Day, the World Federation of Neurology (WFN) brings the attention of the world's population to the importance of brain health. Putting it at the forefront from before birth-when parents' habits begin to shape their children's brain development-helps prevent or delay the onset of many neurological problems. 

Among the key strategies is paying attention to nutrition-a strategy that fits neatly within the first approach recommended by the WHO (the World Health Organization): stopping problems before they appear by putting the principles of primary prevention into practice.

Choosing a balanced diet helps counteract several problems in the neurological sphere. But what does it mean from a practical point of view? Are there foods that you should not miss to avoid these problems? And what nutrients are allies of the brain?

Superfoods that help the brain and the MIND diet

It is probably not a few brain-allied superfoods that make the difference, but the set of eating habits followed throughout life. First and foremost suggesting this is the association between slowing cognitive decline and two dietary regimens known for their health benefits (the Mediterranean Diet and the DASH diet - Dietary Approach to Stop Hypertension).

In general, diets rich in vegetables have been associated with slower cognitive decline. More specifically, several substances have been shown to be associated with a lower risk of dementia and cognitive decline in green leafy vegetables: folate, vitamin E, carotenoids and flavonoids.

In addition, the PREDIMED study (conducted to evaluate the effects of the Mediterranean Diet on the cardiovascular health of people at high risk of heart and artery problems) found that adding dried fruit or extra virgin olive oil to a Mediterranean-style diet can help maintain better cognitive abilities than a low-fat diet allows.

In contrast, general fruit consumption has not been associated with protection from cognitive decline; however, studies in animal models suggest a link between berry consumption and improvements in memory and learning abilities.

Fish consumption has also been associated with a lower risk of dementia; this benefit is evident even with just one serving per week. In addition, Omega 3 from fish has been associated with potentially beneficial effects against Alzheimer's disease, such as reducing the formation of protein aggregates typically associated with the condition.

In contrast, a diet higher in saturated and trans fats and lower in polyunsaturated (such as Omega 3) and monounsaturated (such as those in extra virgin olive oil) fats is associated with blood-brain barrier malfunction and increased formation of these protein aggregates.

Based on all these associations, a group of researchers at Rush University Medical Center in Chicago, U.S., has developed a dietary regimen that specifically aims to protect brain health: the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay).

In particular, taking into account what harms the brain and the foods that are good for the brain and memory, the creators of the MIND diet have proposed limiting the consumption of foods that are harmful because they contribute saturated and trans fats:

• red meat and its derivatives should be consumed less than 4 times a week;
• of butter and some types of margarines should be used less than 1 tablespoon per day;
• fatty cheeses should be eaten less than 1 time per week;
• sweets and sweets should be consumed less than 5 times a week;
• fried and fast food should be eaten less than 1 time per week.
   

Instead, the ideal MIND diet includes the preferential use of olive oil and weekly consumption of:

• at least 6 servings of leafy green vegetables (such as kale and cabbage in general, spinach, lettuce) and at least 1 of other vegetables;
• At least 2 servings of berries;
• At least 5 servings of dried fruits;
• At least 1 serving of non-fried fish;
• More than 3 servings of legumes;
• At least 2 servings of non-fried poultry.

Finally, at least 3 servings per day of whole grains should be included in the diet to promote brain health.

Studies conducted indicate that greater adherence to the principles of the MIND diet is associated with slowing cognitive decline, such that those who are more adherent to the MIND diet appear to have brains 7.5 years younger than those who are less adherent.

In addition, this diet has been associated:

• to better cognitive abilities, regardless of the presence of brain disease;
• to greater cognitive resilience (i.e., the ability to maintain or recover cognitive abilities despite brain aging), net of any neurological conditions;
• To the reduction of the risk of Alzheimer's disease;
• in women, to better verbal memory in old age when followed for long periods.

How to strengthen the brain: nutrients to put on your plate

Going into detail about the nutrients allied to the brain, we now know that there is no one mineral or vitamin that is "best" for the brain, but multiple vitamins and multiple minerals allied to the proper functioning of the nervous system or cognitive abilities. These are:

• biotin, niacin, riboflavin, thiamin, vitamin B12, vitamin B6, and vitamin C;
• copper, iodine, magnesium, potassium, and zinc.

On the other hand, if you're wondering what the brain's main fuel is, know that there are two macronutrients with recognized beneficial properties for this organ: carbohydrates and DHA, which is one of the "good" fats mentioned just above (the Omega 3 in fish).

About 40 percent of all polyunsaturated fats in the brain correspond precisely to DHA, which is concentrated mainly in the gray matter.

Compared with the other dietarily interesting Omega 3s (the ALA in which walnuts are rich and EPA, the other Omega 3 in fish) it is a less linear molecule; this characteristic makes the membranes of brain cells less compact, which makes them more flexible and more fluid, improving not only the functioning of membrane proteins but also the transmission of nerve impulse.

In addition, DHA promotes neuron survival and axon growth (the extensions by which nerve signals are transmitted) and plays a role in synapse formation (the structures through which nerve signals pass from one cell to another), neuroplasticity, and protection from oxidative stress.

Finally, this Omega 3 regulates gene expression, improves vascular tone in the brain, and regulates the entry of glucose (the form in which carbohydrates nourish the brain) at the blood-brain barrier.

DHA: brain ally from pregnancy to old age

Numerous scientific investigations have shown that DHA contributes to normal brain function and assists in brain development as early as pregnancy. Others suggest that it can promote concentration in adults and that, taken alone or in combination with EPA, it can improve mild memory problems that the elderly may be dealing with. But how much should you take?

Basically, whatever your age, you should take 250 mg a day of DHA + EPA, but to promote good brain function you should reach 250 mg a day of DHA alone.

During pregnancy lactation, when requirements increase to meet the needs of the fetus and infant, an additional 200 mg per day of DHA should be added to the basic 250 mg per day of DHA + EPA suggested at any age; thereafter, up to 2 years of age, a daily intake of 250 mg of EPA + DHA plus an additional 100 mg of DHA is required.

In addition, higher intakes may be needed to achieve specific benefits (e.g., to combat memory problems).

Dietary supplements can be useful in any situation where you can't eat enough fish (or can't) or feel you need extra support. Some allow you to combine the benefits of DHA with the properties of phytoextracts associated with memory protection, such as Bacomind®, a standardized and patented extract of Bacopa monnieri.

Bacopa monnieri is a traditional remedy in Ayurvedic medicine associated with memory benefits for both children and teens and from middle age.

Taken at a dose of 300-450 mg daily for 3-6 months, Bacomind® has been associated with positive effects on attention and short- and long-term memory and improvements in verbal and visual memory in healthy adults aged 50-86 years.

Between the ages of 4 and 18, however, 225 mg of Bacomind® per day, taken for 16 weeks, was associated with improvement in working memory (associated with the ability to retain information while performing a task) and visual and auditory memorization skills.

Find out how to take DHA combined with brain-allied minerals and vitamins while also taking advantage of the properties of bacopa thanks to Omegor® Mind!

Bibliographic references:

Berendsen AM, Kang JH, Feskens EJM, de Groot CPGM, Grodstein F, van de Rest O. Association of Long-Term Adherence to the MIND Diet with Cognitive Function and Cognitive Decline in American Women. J Nutr Health Aging. 2018;22(2):222-229. doi: 10.1007/s12603-017-0909-0

European Community. Food and Feed Information Portal Database. Last viewed: 09/07/25

Dhana K, James BD, Agarwal P, Aggarwal NT, Cherian LJ, Leurgans SE, Barnes LL, Bennett DA, Schneider JA. MIND Diet, Common Brain Pathologies, and Cognition in Community-Dwelling Older Adults. J Alzheimers Dis. 2021;83(2):683-692. doi: 10.3233/JAD-210107

Healy E. Impact of the MIND Diet on Cognition in Individuals with Dementia. J Alzheimers Dis. 2023;96(3):967-977. doi: 10.3233/JAD-230651

Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015 Sep;11(9):1007-14. doi: 10.1016/j.jalz.2014.11.009

Morris MC, Tangney CC, Wang Y, Sacks FM, Barnes LL, Bennett DA, Aggarwal NT. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015 Sep;11(9):1015-22. doi: 10.1016/j.jalz.2015.04.011

Italian Society of Human Nutrition-SINU, 2014. LARN - Reference intake levels for the Italian population: LIPIDS.

Wagner M, Agarwal P, Leurgans SE, Bennett DA, Schneider JA, Capuano AW, Grodstein F. The association of MIND diet with cognitive resilience to neuropathologies. Alzheimers Dement. 2023 Aug;19(8):3644-3653. doi: 10.1002/alz.12982

World Federation of Neurology. https://wfneurology.org/world-brain-day-2025. Last viewed: 08/07/25