The brain is central to coordinating an individual’s activities. From seemingly minute processes such as sensory responses like touch to large-scale activities such as memorization and information processing, the brain is an essential organ that takes part in the success of these processes. As a result, maintaining a healthy brain is crucial to healthy living.

In ensuring that the brain functions optimally, growing evidence from numerous scientific research points to the role of diet in maintaining healthy brain function. Several brain and health diseases, such as Alzheimer’s, stroke, acute spinal cord injury, and severe migraines, have been associated with a deficiency in certain diets. Select dietary factors have been shown to be essential modifiers of brain plasticity — the ability of the nervous system to change its activity in response to stimuli by reorganizing its structure, functions, or connections — and these can have an impact on brain health. 

For example, diets rich in omega-3 fatty acids and curcumin have been shown to increase the levels of molecules essential for daily brain function. One such molecule is the brain-derived neurotrophic factor. BDNF is considered beneficial for maintaining neuronal function and promoting recovery after brain trauma.

Diets rich in omega-3 fatty acids have been shown to offer a wide range of benefits for brain health, supporting both cognitive function and overall mental well-being. Omega-3 fatty acids, a type of essential fat that the body cannot produce on its own, must be obtained through dietary sources such as fatty fish, walnuts, flaxseeds, and chia seeds. These fats play a crucial role in maintaining the structural integrity of brain cell membranes and supporting the communication between neurons. Omega-3s are composed of three primary types: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). Among these, DHA is particularly significant for brain health, as it constitutes a major structural component of the cerebral cortex, the part of the brain responsible for memory, language, and higher-order thinking. Scientific research suggests that omega-3s contribute to the production and regulation of brain-derived neurotrophic factor (BDNF), a key protein that promotes the growth and survival of neurons. BDNF is essential for neuroplasticity, the brain's ability to adapt and form new connections, which is critical for learning and memory. Moreover, higher levels of BDNF are linked to better recovery following brain injuries, such as concussions or strokes. In addition to their impact on BDNF, omega-3s are known to reduce inflammation in the brain, which is often associated with cognitive decline and neurodegenerative diseases like Alzheimer’s. They also help regulate neurotransmitters like serotonin and dopamine, which play key roles in mood stabilization and emotional well-being. This makes omega-3 fatty acids not only beneficial for brain trauma recovery but also for managing conditions such as depression and anxiety. Overall, incorporating omega-3-rich foods into your diet can provide a natural and effective way to support long-term brain health and improve daily cognitive function.

Curcumin, the active compound found in turmeric, is widely recognized for its potent anti-inflammatory and antioxidant properties, making it a powerful ally for brain health. Research has shown that curcumin can cross the blood-brain barrier, allowing it to directly affect brain cells and support their function. It helps increase levels of brain-derived neurotrophic factor (BDNF), a key molecule involved in the growth and survival of neurons, which is crucial for memory and learning. Additionally, curcumin may help reduce the accumulation of amyloid plaques in the brain, a hallmark of Alzheimer’s disease, and combat oxidative stress, which can contribute to cognitive decline. By reducing inflammation and promoting neural growth, curcumin serves as a natural tool for maintaining cognitive function and protecting the brain from age-related conditions.

• Vitamin D for the Brain: Vitamin D is a steroid hormone that can be obtained from the diet or produced naturally by the body through exposure to the sun. In terms of brain health, vitamin D has been studied and found to be involved in activities such as calcium homeostasis in the brain, neurogenesis, and preventing neuroinflammation. For example, calcium-binding proteins such as calbindin-D28K, parvalbumin, and calretinin are present in the adult brain and exhibit temporary expression patterns during development. Each of these proteins has roles, including normal signaling of calcium required for synaptic plasticity, motor development, memory formation, and possibly in regulating neurotransmitter secretion. However, these proteins can only function effectively if they are adequately modulated by Vitamin D. The absence of Vitamin D would translate to the loss or improper function of these proteins, potentially leading to the onset of neurodegenerative diseases.
• Vitamin B for the Brain: Classes of vitamins belonging to the B family have been found to be involved in essential metabolic pathways present in the brain. They are crucial in all aspects of brain development and maintenance of brain health throughout life. Folate, an essential vitamin belonging to this class, has been explored to be crucial to fetal brain development. Maternal folate is reported to reduce drastically around 50 % of non-pregnant concentrations during pregnancy. This decrease can be attributed to increased folate requirements for rapid cell proliferation, fetal growth, expansion of maternal cell blood volume, and growth of the uterus and placenta. Undoubtedly, research evidence has concluded that providing folic acid supplements protects against both the first occurrence and recurrence of neural tube defects. For these reasons, governmental recommendations are in place for women planning pregnancy to consume 400 μg folic acid from preconception until the end of the first trimester of pregnancy. This advice on folate intake is essential because, as the fetus continues into childhood and adulthood, this deficiency can contribute to the onset of neurodegenerative diseases.

Although the direct presence of the two listed vitamins (D and B) does not explain away the complex interactions that the brain partakes in to maintain its health, it indicates that dietary factors can be adjusted to help guard against the onset or risk of neurodegenerative diseases.