From the Guidelines
Foods that promote neurogenesis include those rich in antioxidants and anti-inflammatory compounds, such as the Mediterranean diet, which emphasizes whole grains, fresh produce, fruits, and healthy fats.
Key Components of Neurogenesis-Promoting Foods
- Omega-3 polyunsaturated fatty acids: found in fatty fish, nuts, and seeds, which support brain health and may promote neurogenesis 1
- Uridine monophosphate: a nucleotide found in some foods, which may support synapse formation and function 1
- Choline: found in eggs, meat, and soybeans, which is a precursor to the neurotransmitter acetylcholine and may support neurogenesis 1
- Phospholipids: found in foods such as soybeans and egg yolks, which are important for brain cell membrane structure and function 1
- Vitamins E, C, B6, B12, and folic acid: found in a variety of foods, including fruits, vegetables, and whole grains, which have antioxidant and anti-inflammatory properties 1
- Selenium: a mineral found in foods such as Brazil nuts and fish, which has antioxidant properties and may support neurogenesis 1
- Polyphenols, flavonoids, and carotenoids: found in foods such as berries, green tea, and leafy greens, which have anti-inflammatory and antioxidant properties and may promote neurogenesis 1
Other Factors that Promote Neurogenesis
- Acupuncture: may promote neurogenesis by stimulating the proliferation, migration, and differentiation of neural stem cells, and by regulating the expression of neurotrophic factors such as BDNF and NT4 1
- Exercise: regular physical activity has been shown to promote neurogenesis and improve cognitive function 1
- Cognitive stimulation: engaging in mentally stimulating activities, such as reading and puzzles, may promote neurogenesis and improve cognitive function 1
From the Research
Foods that Promote Neurogenesis
The formation of new neurons, also known as neurogenesis, can be influenced by various factors, including diet. Research has identified several foods and dietary components that may promote neurogenesis, including:
- Diets enriched with bioactive compounds, such as polyunsaturated fatty acids and polyphenols 2, 3
- Foods containing curcumin, resveratrol, blueberry polyphenols, sulforaphane, and salvionic acid 3
- Polyunsaturated fatty acids (PUFAs) and diets enriched with PUFAs 3
- Caloric restriction and intermittent fasting 2, 3
Negative Effects of Certain Diets on Neurogenesis
On the other hand, some diets have been shown to have a negative impact on neurogenesis, including:
- High-fat and high-sugar diets 2, 3
- Diets that lead to obesity and metabolic disorders, which can impair neurogenesis 4
Mechanisms Underlying the Effects of Diet on Neurogenesis
The mechanisms by which diet affects neurogenesis are complex and not fully understood. However, research suggests that the microbiota-gut-brain axis may play a role in mediating the effects of diet on neurogenesis 2. Additionally, dietary components may influence neurogenesis by modulating inflammation, oxidative stress, and other cellular processes 3, 5.