The Brain Diet

The brain is one of the body’s most complex and important organs. That’s why keeping it healthy is critical, especially as you get older. Researchers from the Rush University Medical Center and the Harvard School of Public Health have found that people who stuck to a diet that included foods like berries, leafy greens and fish (referred to in their study as the “MIND Diet”) had a major drop in their risk Alzheimer’s, which affects more than 5 million Americans over age 65 (1). There is also evidence that taking good care of the microbial residents in our gut, collectively known as the gut microbiota, and eating a diet low in sugars and refined carbohydrates are protective against neurological diseases, as outlined in David Perlmutter’s new book, Brain Maker (2).

Here’s is the 360-MD version of a brain-healthy diet, which combines aspects of both the MIND diet and Perlmutter’s book.

Eat plenty of (multiple times daily):

Eat in moderation (no more than once a day, best to limit to 2-3 times a week):

Avoid (limit to once a week or less):


  1. Morris et al., 2015. MIND diet slows cognitive decline with aging. Alzheimer’s & Dementia, 11(9): 1015-1022.
  2. Perlmutter, David. 2015. Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain — for Life. Little, Brown and Company, New York.
Dr. Alex Zaphiris

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