Can what’s on your plate really protect your mind? Cleveland Clinic Registered Dietitian Julia Zumpano says yes. In this Q&A, she breaks down the science behind omega-3s and antioxidant-rich berries, offers realistic swaps for anyone overwhelmed by nutrition advice, and shares encouraging news for those wondering if it’s too late to change course.
Read the interview with Julia Zumpano, RD below.
WAM: If someone could only change one thing about their diet to support brain health, what would you recommend they start with?
Julia Zumpano, RD: Incorporating omega 3 fatty acid rich foods into their diet. There are 3 types of Omega 3 fatty acids: Eicosatetraenoic acid (EPA), Docosahexaenoic acid (DHA) and Alpha-Linolenic Acid (ALA). DHA is a major structural fat found in the brain and is crucial for maintaining neuronal function, supporting cognitive processes and reducing neuroinflammation. ALA is mainly plant based, but the body only converts a small amount to EPA + DHA. Omega 3 fats have been shown to support brain health by reducing inflammation, supporting memory and cognition. Food sources of EPA + DHA include fatty fish (salmon, tuna, herring, sardines and mackerel) and algae oil. Food sources of ALA include flaxseeds, chia seeds, hemp seeds, pumpkin seeds, walnuts and canola oil.
WAM: Berries tend to get singled out for brain health compared to other fruits. Why is this?
Julia Zumpano, RD: Berries are very rich in antioxidants which help protect the brain from oxidative stress and inflammation which has been associated with age-related cognitive decline and neurodegenerative diseases. They also contain flavonoids which are plant compounds that have been shown to help enhance memory, boost learning and cognitive function.
WAM: Is it ever too late to start eating for brain health—does diet still make a difference for someone already showing signs of decline?
Julia Zumpano, RD: Yes, it can absolutely make a difference. It’s never too late to improve diet for brain health.
- Diet can slow progression: Studies suggest that adopting a brain-healthy diet—such as the Mediterranean or MIND diets—may help slow further cognitive decline, improve attention and enhance memory, even in older adults or those with mild cognitive impairment (MCI).
- Reduces inflammation and oxidative stress: Certain nutrients (like omega-3 fatty acids, antioxidants and B vitamins) can reduce brain inflammation and oxidative damage, offering protective effects regardless of when dietary changes are made.
- Supports overall health: Improved nutrition can also help manage other health conditions (diabetes, hypertension, etc.) that contribute to faster cognitive decline.
- Improves quality of life: Even if some decline has occurred, diet can promote better mood, energy and daily functioning.
WAM: What’s one small, realistic swap you’d suggest to someone who feels overwhelmed by all this nutrition advice?
Julia Zumpano, RD: Start with breakfast – add ground flaxseeds or chia seeds to cooked oats, a smoothie or Greek yogurt. Or swap out a beef burger with a salmon burger. Have a tuna sandwich instead of ham or bologna.
WAM: How much about supporting a healthy brain health diet has to do with maintaining a healthy weight? Are the two related?
Julia Zumpano, RD: A healthy weight and a brain-healthy diet are interconnected. Eating well promotes both brain health and a healthy weight, and together they offer greater protection against cognitive decline. However, brain benefits from a nutritious diet can be seen regardless of your current weight, so it’s always a good time to make dietary improvements.