Best Diet for Brain Health, According to New Study

Here at EatingWell, we’ve promoted the virtues of a healthy, balanced diet since our inception. Getting the full range of necessary nutrients through food whenever possible is important on so many levels—from general health to disease prevention. 

And now a study published on April 1, 2024 suggests that it’s important for brain health, too. 

How Was This Study Conducted?

For this study, researchers took information from the UK Biobank, a large biomedical database and research resource in the United Kingdom. A total of 181,990 participants were included with an average age of 71, 57% female. 

Researchers identified four naturally-developed (as opposed to assigned) types of eating patterns, referred to as “subtypes.” Subtype 1 exhibited a higher preference for fruits, vegetables and protein foods but a lower preference for starches—consistent with a “starch-free or reduced starch dietary pattern.”

Subtype 2 displayed a stronger preference for fruits and vegetables while showing a lower preference for protein foods—similar to a “vegetarian dietary pattern.”

Subtype 3 showed a greater preference for snacks and protein foods but a lower preference for fruits and vegetables—considered a “high protein and low fiber dietary pattern.”

And subtype 4 showed balanced preferences across all food categories—regarded as a “balanced dietary pattern.”

Each study participant was then placed into one of the subtypes based on the dietary information in their Biobank chart. 

Researchers also pulled information from the Biobank regarding each participant’s: 

• Mental health—including anxiety and depressive symptoms, mental distress, psychotic experiences, self-harm, trauma and well-being
• Cognitive function tests 
• Blood tests—from lipids and amino acids to red and white blood cell counts and inflammatory markers
• Brain MRI
• Brain disorders—Alzheimer’s disease, Parkinson’s disease, bipolar disorder, schizophrenia, depression, suicide attempt, as well as ischemic stroke and cardiovascular disease

Several different statistical analyses were run on all the variables to find correlations between participants’ eating subtypes and brain health.

What Does This Study Show?

Researchers observed that individuals with specific food preferences and eating patterns displayed distinct patterns of brain MRI traits. They determined that these different structural brain patterns may play an important role in shaping cognitive function and mental health outcomes.

In other words, dietary choices may lead to structural changes in the brain that influence cognitive function and mental health. 

Interestingly, subtype 2—vegetarian and vegan eating patterns—was associated with worse mental health and brain conditions. The study authors do note that this subtype exhibited higher genetic susceptibility to mental health disorders. They caution that they are not claiming causality—just that their data shows a correlation between this eating type and mental health disorders.

Subtype 3—the high-protein, low-fiber eating pattern—had the lowest well-being scores out of the four subtypes. 

Subtype 4, which followed a balanced and healthy dietary pattern, had fewer mental health issues and a higher well-being score than other subtypes. This suggests that a varied, balanced food intake that provides nutrients from all food groups may be associated with better mental health, according to the study authors.

Study results also indicated that the balanced, healthy dietary pattern (subtype 4) was linked with greater grey matter volume in the brain. Essentially, they had bigger brains. 

How Does This Apply to Real Life?

This study suggests that simply eating a healthy diet that includes a wide variety of foods across all food groups may be the healthiest way to eat for brain health. This may be because it’s more difficult to get all the essential nutrients your body and brain need when you avoid entire food groups. 

We previously reported that exercise is also associated with a bigger, healthier brain. Including activities like meditation, a regular sleep routine and learning new skills will keep your brain sharp, too. 

We also know that specific foods support brain health, including omega-3s (found in fatty fish like salmon), leafy greens, berries and walnuts. 

The Bottom Line

Regardless of what type of eating pattern you lean toward, it’s important to eat a variety of foods to get all the essential nutrients. If you do limit or avoid any food group, it’s wise to consult a registered dietitian to ensure you’re getting the nutrients you need. Round your healthy, balanced diet out with a variety of activities and rest and you’ll be well on your way to a healthier brain.