Living in the age of information is a wonderful thing until the sheer amount of data available to us becomes more confusing than it is illuminating. Research in the field of nutrition is providing more information than ever before; however, some of the information is based on flawed study designs or poorly translated study data. Human nutrition is a challenging science to study due to the immense number of variables involved. Variables include genetics, the impact of environment and lifestyle behaviors on health, cultural variability, etc. This makes it difficult to extrapolate findings to all humans. Nutrition information can often be miscommunicated by the media as well, causing the public to be fearful of certain foods based on flawed study data.
An example of this is the demonization of eggs throughout the 80s and 90s. This came about during a time when we were told that fat and cholesterol were the cause of heart disease. People started avoiding eggs because of their cholesterol content only to find out later that the low-fat diet trend was based on misinterpreted research data.
Several diets are supported by a substantial amount of research regarding brain health and cognitive function. There is no “one size fits all” dietary pattern that can be used with every person. Optimal nutrition for an individual varies depending on lifestyle, genetics and their current nutritional status. One person may have a magnesium deficiency that needs to be corrected while another needs to improve their levels of Omega 3 fats to optimize brain function. Nutrition recommendations are made on an individual basis but there is some evidence of a few general dietary practices that support a healthy metabolism, a healthy gut microbiome and provide the nutrients needed for your brain to function at its best.
The MIND Diet
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid of the Mediterranean and DASH diets, designed specifically to support brain health. It emphasizes daily intake of green leafy vegetables, frequent consumption of berries (especially blueberries), nuts, beans, whole grains, poultry, fish, and olive oil as the main fat source. Foods like butter, cheese, pastries, sweets, red meat, and fried/fast food are limited.
Observational studies suggest that people who adhere closely to the MIND diet may reduce their risk of Alzheimer’s disease by up to 50%, and even moderate adherence confers measurable cognitive benefits. Its brain-protective effects are thought to stem from antioxidants, omega-3 fats, and vascular support that reduce inflammation and oxidative stress.
The Mediterranean Diet
The Mediterranean diet is one of the most extensively studied dietary patterns for both brain and cardiovascular health. Rooted in the traditional foods of the Mediterranean basin, it emphasizes vegetables, fruits, legumes, whole grains, nuts, olive oil, and moderate intake of fish and poultry, with small amounts of dairy and red wine. Red meat, refined grains, and sweets are minimized. The Mediterranean diet has consistently been linked with better cognition, lower rates of dementia, and improved vascular function, which indirectly protects the brain. Its wide evidence base and flexibility make it one of the most sustainable and effective approaches for long-term brain health and overall longevity.
The Ketogenic Diet
The ketogenic diet is a different in approach, focusing on high fat, moderate protein, and very low carbohydrate intake to shift metabolism into ketosis, where the brain uses ketones instead of glucose for fuel. While initially developed to control seizures in epilepsy, it has gained attention for potential applications in Alzheimer’s disease, Parkinson’s, and other neurodegenerative conditions. Some studies suggest ketogenic metabolism may enhance mitochondrial function, reduce neuroinflammation, and provide a more stable energy supply to the brain. There is a small amount of evidence that ketosis may help reduce misfolded proteins in the brain such as amyloid beta.
A ketogenic diet can be challenging to maintain long term, may lead to nutrient gaps if done in an unhealthy way, and lacks the same breadth of long-term evidence as the MIND or Mediterranean diets for dementia prevention. It may be most useful as a therapeutic intervention in select cases rather than a general lifestyle pattern. The ketogenic diet can be designed to include a high amount of non-starchy vegetables to improve nutrient and fiber intake. Other versions of a ketogenic diet such as KetoFlex 12/3 are also used when treating cognitive decline. KetoFlex 12/3 emphasizes mild ketosis most of the time and allows a small amount of whole food carbohydrate sources a few times a week to promote metabolic flexibility and sustainability.
Common Threads in the Most Studied Diets for Brain Health
To avoid further confusion on what to eat for a healthy brain, we can look at the similarities within these dietary patterns and use them as a starting point in making effective dietary changes. All three diets—the MIND, Mediterranean, and ketogenic—share important commonalities that may explain their potential benefits for brain health. Each emphasizes reducing processed and refined foods, added sugars, and unhealthy fats, which contribute to inflammation and metabolic dysfunction linked to cognitive decline. They also encourage the use of healthy fats such as olive oil, nuts, seeds, and avocados, which support neuronal membranes and provide anti-inflammatory compounds. Additionally, all three patterns highlight the value of nutrient-dense, whole foods that deliver antioxidants, vitamins, and minerals critical for mitochondrial function and brain protection. While their macronutrient ratios and food restrictions differ, these shared principles—whole foods, reduced processed carbohydrates, and a focus on anti-inflammatory fats—create a common foundation for supporting cognition and long-term brain resilience.
First Steps Towards a Brain-Healthy Diet
There are some simple dietary changes you can make to get started with a diet that supports brain health. It is a good idea to consider working with a well-trained healthcare provider to help progress your diet changes, ensure proper nutrition and help you stay on track with motivational coaching techniques that keep you accountable.
- Avoid refined sugars and refined grains.
- Omit processed foods from your diet, focusing instead on whole, natural foods like animal proteins, fruit, vegetables, nuts and seeds.
- Include healthy fats in your meals such as olive oil, avocados and nuts.
- Reduce alcohol intake if consuming alcohol daily or excessively.
- Be proactive by stocking up on healthy foods and preparing most meals at home.
References
- Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia, 11(9), 1015–1022. https://doi.org/10.1016/j.jalz.2015.04.011
- Morris, M. C., Tangney, C. C., Wang, Y., et al. (2015). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 11(9), 1007–1014.
- Scarmeas, N., Stern, Y., Tang, M. X., Mayeux, R., & Luchsinger, J. A. (2006). Mediterranean diet and risk for Alzheimer’s disease. Annals of Neurology, 59(6), 912–921. https://doi.org/10.1002/ana.20854
- Sofi, F., Abbate, R., Gensini, G. F., & Casini, A. (2010). Accruing evidence on benefits of adherence to the Mediterranean diet on health: An updated systematic review and meta‐analysis. American Journal of Clinical Nutrition, 92(5), 1189–1196.
- Newman, J. C., & Verdin, E. (2017). Ketone bodies as signaling metabolites. Trends in Endocrinology & Metabolism, 28(5), 339–350.
- Krikorian, R., Shidler, M. D., Dangelo, K., Couch, S. C., Benoit, S. C., & Clegg, D. J. (2012). Dietary ketosis enhances memory in mild cognitive impairment.
- Han, B., et al. (2024). β-hydroxybutyrate regulates proteostasis by promoting autophagic clearance of misfolded proteins. Cell Chemical Biology, 31(2), 168–183.e6. https://doi.org/10.1016/j.chembiol.2023.11.004
- Neurobiology of Aging, 33(2), 425.e19–425.e27. https://doi.org/10.1016/j.neurobiolaging.2010.10.006
