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

July 22 is the day dedicated to brain health. An annual event promoted by the World Federation of Neurology to promote brain well-being by recalling the two fundamental approaches of the World Health Organization – primary and secondary prevention – and emphasizing the importance of acting at any age with an approach whose pillars include a lifestyle in which diet plays a fundamental role. But what is the best food for the brain? Find out why you shouldn't miss out on fish, a source of Omega 3!

Every year, the World Federation of Neurology (WFN), on World Brain Day, draws the attention of the global population to the importance of brain health. Highlighting it from before birth – when parents' habits begin to shape the development of their children's brains – helps prevent or delay the onset of many neurological problems. 

Among the key strategies is paying attention to diet – a strategy that perfectly aligns with the first approach recommended by the WHO (World Health Organization): preventing problems before they appear, by implementing the principles of primary prevention.

Choosing a balanced diet helps counter various neurological issues. But what does that mean in practical terms? Are there foods you should definitely include to avoid these problems? And which nutrients are allies of the brain?

The superfoods that help the brain and the MIND diet

It's likely that it's not just a few superfoods that make the difference for brain health, but the overall eating habits followed throughout life. This is primarily suggested by the association between slower cognitive decline and two dietary patterns 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. In particular, leafy green vegetables have been found to contain various substances associated with a lower risk of dementia and cognitive decline: folate, vitamin E, carotenoids, and flavonoids.

Furthermore, the PREDIMED study (conducted to assess the effects of the Mediterranean Diet on cardiovascular health in people at high risk of heart and artery problems) found that adding nuts or extra virgin olive oil to a Mediterranean-style diet can help maintain better cognitive abilities compared to a low-fat diet.

Generic fruit consumption has not been associated with protection against cognitive decline; however, animal studies 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, the Omega 3s in fish have been associated with potentially beneficial effects against Alzheimer's, such as reducing the formation of the protein aggregates typically associated with this disease.

Conversely, a diet higher in saturated and trans fats and lower in polyunsaturated fats (like Omega 3s) and monounsaturated fats (like those in extra virgin olive oil) is associated with dysfunctions of the blood-brain barrier and increased formation of these protein aggregates.

Based on all these associations, a group of researchers at Rush University Medical Center in Chicago, United States, developed a dietary plan specifically aimed at protecting brain health: the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay).

In particular, considering what damages the brain and which foods are good for the brain and memory, the creators of the MIND diet proposed limiting the consumption of harmful foods because they contain saturated and trans fats:

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

The ideal MIND diet instead calls for preferential use of olive oil and weekly consumption of:

• at least 6 servings of leafy green vegetables (like 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 nuts;
• at least 1 serving of non-fried fish;
• more than 3 servings of legumes;
• at least 2 servings of non-fried poultry.

Finally, a diet to promote brain health should include at least 3 servings per day of whole grains.

Studies have shown that greater adherence to the principles of the MIND diet is associated with slower cognitive decline, to the point that those who adhere more closely to the MIND diet appear to have brains 7.5 years younger than those who adhere less.

Furthermore, this diet has been associated with:

• better cognitive abilities, regardless of brain disease;
• greater cognitive resilience (the ability to maintain or regain cognitive skills despite brain aging), net of neurological conditions;
• reduced risk of Alzheimer’s;
• in women, better verbal memory in older age if followed for long periods.

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

Delving into brain-friendly nutrients, we now know that there isn’t a single “best” vitamin or mineral for the brain, but several vitamins and minerals that support the proper functioning of the nervous system or cognitive abilities. These include:

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

If you're wondering what the brain's main fuel is, know that two macronutrients have recognized benefits for this organ: carbohydrates and DHA, which is one of the “good” fats mentioned above (Omega 3s from fish).

About 40% of all polyunsaturated fats in the brain are DHA, which is especially concentrated in the gray matter.

Compared to other Omega 3s relevant to diet (ALA found in walnuts and EPA, the other Omega 3 from fish), it is a less linear molecule; this feature makes brain cell membranes less compact, making them more flexible and fluid, improving not only the function of membrane proteins but also the transmission of nerve impulses.

In addition, DHA promotes the survival of neurons and the growth of axons (the extensions through which they transmit nerve signals) and plays a role in the formation of synapses (the structures through which the nerve signal passes 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: an ally for the brain from pregnancy to old age

Numerous scientific studies have shown that DHA contributes to the normal functioning of the brain and supports its development from pregnancy onward. Others suggest that it may promote concentration in adults and that, taken alone or in combination with EPA, it may improve mild memory problems faced by older adults. But how much should you take?

Basically, whatever your age, you should take 250 mg per day of DHA + EPA, but to support optimal brain function you should reach 250 mg per day of DHA alone.

During pregnancy and breastfeeding, when needs increase to support the fetus and infant, the standard 250 mg per day of DHA + EPA should be supplemented with another 200 mg per day of DHA; later, up to age 2, a daily intake of 250 mg of EPA + DHA plus another 100 mg of DHA is needed.

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

Food supplements can be helpful in situations where it is not possible (or allowed) to eat enough fish or when additional support is perceived as needed. Some allow combining the benefits of DHA with the properties of plant extracts associated with memory protection, such as Bacomind®, a standardized and patented extract of Bacopa monnieri.

Bacopa monnieri is a traditional Ayurvedic remedy associated with memory benefits for both children and adolescents, as well as from middle age onward.

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

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

Discover how to take DHA combined with brain-supporting minerals and vitamins, also leveraging the properties of bacopa, thanks to Omegor® Mind!

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