Viva Vitality: Nutrition to support brain health

By Heather Mathur on June 6, 2025.

Nutrition supports our overall health, but did you know that it also supports our brain health?

Nutrition plays a major role in the development of the brain in children and youth. It also plays an important role in maintaining brain health as we age. With close to 477,000 Canadians aged 65 and older diagnosed with dementia, supporting the aging brain is even more important.

To support brain health, focus on a diet rich in vegetables and fruit, whole grains, fish, legumes, nuts and healthy fats. Following Canada’s food guide is one of the easiest ways to get nutrients to support brain health. The food guide also supports heart health which supports good blood flow to the brain.

Here are some simple additions to your diet to help support brain health:

1. Include berries in your diet. Berries are rich in nutrients that help protect your brain from damage. Sprinkle fresh blueberries on your morning cereal or pancakes. Enjoy a yoghurt parfait with mixed berries. Make overnight oats with berries. Add berries to a salad or smoothie.

2. Include folate rich dark leafy greens like spinach, kale and broccoli. Folate plays a role in maintenance of functions for messaging in the brain. Enjoy a spinach salad with berries or a kale smoothie.

3. Eat more whole grains, legumes, nuts and seeds rich in folate acid, B vitamins and fibre. Higher fibre foods encourage the growth of beneficial bacteria in the gut. Newer research is uncovering the role of a healthy gut in supporting the brain. Sprinkle nuts on cereal, yogurt, or a salad. Add beans or legumes to soups, stews, salads and stir fries. Enjoy a chicken and bean quesadilla or an apple berry crisp.

4. Include fatty fish more often, rich in omega 3 fatty acids and vitamin D, which play role in brain health. Try grilled salmon, easy fish cakes or enjoy sardines on crackers as a snack.

5. Include foods with healthy fats such as olive oil and avocados daily. Add avocados to salads, sandwiches and smoothies. Cook with olive oil or use it in salad dressing recipes.