Nutrition for the Brain
For Alzheimer’s & Brain Awareness Month, we asked one our Registered Dietitians to speak on the relationship between food and brain health. Lila Cornelio, MS, RDN, LDN, shares the importance of our nutrition:
“The food we eat significantly impacts our health, both physical and mental.
Poor dietary patterns and food choices increase inflammation and over time, can destroy brain tissue. These habits below have been linked to cognitive decline and increased risk of developing Alzheimer’s disease and dementia. I encourage everyone to incorporate these 5 tips in their diet.”
1. Say no to refined and processed foods. Foods that have been highly altered are filled with sugars, additives, preservatives, and ingredients that are very inflammatory and toxic to the body. These foods include refined carbohydrates, processed meats, saturated fats, trans fats, fried foods, and sugars.
2. Swap out inflammatory foods with healthier options. Some easy swaps include:
- Raw nuts or crunchy vegetables instead of processed snacks.
- Grass fed, organic and wild caught options instead of processed meats.
- Plant based proteins found in beans, legumes, and soybeans instead of meat for at least 1-2 days a week.
- Fruit infused water instead of soda and other sugar sweetened beverages.
- Baked, air-fried, or roasted foods instead of fried foods. Use caution with using too much oil.
- Unrefined olive and avocado oil instead of margarine, lard, or vegetables oils such as soybean, corn, canola, sunflower, and safflower.
- Choose an extra side of vegetables instead of rice or pasta, or start your meal with a salad instead of bread.
3. Include more brain-boosting nutrients with anti-inflammatory properties, such as:
- Omega-3 fatty acids. These are in salmon, mackerel, and sardines, as well as in flaxseeds and walnuts.
- Antioxidant-rich foods: all berries, dark leafy greens, nuts, and seeds.
- Vitamin E-rich foods including nuts, seeds, leafy greens, and whole grains.
- Vitamin C-rich foods such as tomatoes, red onions, carrots, yams, cabbage, beets, or Swiss chard. These foods are also high in quercetin, a natural compound with anti-inflammatory properties.
4. Hydrate beyond your thirst. Proper hydration is essential for overall brain function. While recommendations vary based on several factors, a general guideline is:
- Men: About 15.5 cups (3.7 liters) of fluids.
- Women: About 11.5 cups (2.7 liters) of fluids.
5. The easiest way to implement these tips without much effort? Adopt a Mediterranean eating pattern. These both encourage healthy fats, lean proteins and antioxidant rich vegetables and herbs, while limiting more inflammatory foods discussed.
In addition to these habits, it is also recommended to stay socially active, get enough sleep, engage in regular physical activity, and maintain a healthy weight to support your brain health.
Lila Cornelio is a Registered Dietitian at our Florida program, Trinity Health PACE of Pensacola. With education and expertise in public health, sports nutrition, and plant based nutrition, her passion lies in educating others how to nourish their body and mind in a fast paced world. Lila is active in the Pensacola community and enjoys teaching cooking demonstrations and engaging presentations, showing that healthy eating is fun and realistic for all.