A diet that is high in vegetables, [1][2][3] fruits, whole grains, and healthy fats, such as a Mediterranean diet, will ensure you get the nutrients needed for your brain health. Additionally, aim to get 1.2 grams of protein per kilogram of bodyweight per day—ideally from fish or seafood, or other sources low in saturated fat—to keep your body strong (learn more about exercises to support brain health and longevity).

Mediterranean diet

Many studies have shown that a Mediterranean diet can protect brain health. It is a healthy way of eating that can benefit both your brain and body. It’s built on a foundation of daily exercise and weight control, followed by a focus on foods like fruits and vegetables,[4] whole grains, legumes, healthy fats, and proteins.

The Mediterranean diet encourages eating plenty of leafy green vegetables, whole grains, beans and legumes, and plant-based oils (such as olive oil).[5] Although wine is usually included in moderation as part of the Mediterranean diet, it’s best to avoid alcohol as much as possible if you’re experiencing memory concerns.

Meal portions

For optimal brain health, aim to include four main components in every meal:

• Healthy protein (1/4 of the plate)

• Whole grains (1/4 of  the plate)

• Colourful vegetables (more than 1/4 of the plate)

• And fruits (less than 1/4 of the plate).