From the Guidelines
A Mediterranean-style meal rich in anti-inflammatory foods, such as fatty fish, colorful vegetables, whole grains, fermented foods, and healthy fats, is ideal for reducing inflammation and supporting brain health. This type of diet has been associated with a lower incidence of Alzheimer's disease, as it provides anti-inflammatory and antioxidant properties that may help reduce the risk of the disease 1. The Mediterranean diet prioritizes whole grains, fresh produce, fruits, and healthy fats, which are thought to contain anti-inflammatory and antioxidant properties. In contrast, a diet high in sugar, processed carbohydrates, and trans fats has been connected to an increased risk of Alzheimer's disease.
Some key components of a Mediterranean-style meal include:
- Fatty fish like salmon, which provides omega-3 fatty acids that reduce neuroinflammation and help stabilize neuronal membranes
- Colorful vegetables such as leafy greens, bell peppers, and broccoli, which contain antioxidants that combat oxidative stress in the brain
- Whole grains like quinoa or brown rice, which provide complex carbohydrates that maintain stable blood sugar levels, preventing energy crashes that affect cognitive function
- Fermented foods such as yogurt or kimchi, which support gut health and directly impact brain function through the gut-brain axis
- Healthy fats from sources like olive oil, avocados, and walnuts, which promote neuroplasticity and provide essential nutrients for brain cell structure. The American Heart Association recommends emphasizing fruits and vegetables, whole grain foods, healthy sources of proteins, and liquid plant oils, such as soybean oil and canola oil, in the diet 1. Additionally, increasing consumption of foods high in omega-3 fatty acids, such as fish, nuts, and canola oil, while limiting the use of corn and vegetable oils, can increase the ratio of omega-3 to omega-6 fatty acids, leading to decreased inflammation and other health benefits 1.
Overall, a Mediterranean-style meal that incorporates these components can provide the necessary nutrients to regulate neurotransmitters, reduce inflammation, and enhance cognitive function while supporting overall brain health through multiple pathways, as supported by recent studies 1.
From the FDA Drug Label
Purpose Supports Cardiovascular and Brain Health The FDA drug label does not answer the question.
From the Research
Meal Supporting Brain Health and Reducing Inflammation
- A meal rich in omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can support brain health and reduce inflammation 2, 3, 4.
- These fatty acids have been shown to modulate microglia activity, reduce reactive oxygen species production, and inhibit the activation of pro-inflammatory pathways 2, 3.
- Omega-3 fatty acids have also been found to improve spatial memory in ageing rats and reduce the imbalance between microglial M1/M2 polarizations 3.
- Additionally, DHA has been shown to be more effective than EPA in alleviating ageing-associated neuroimmunological changes and improving memory impairment 3.
- The anti-inflammatory effects of omega-3 fatty acids are mediated by various mechanisms, including the reduction of nuclear factor-κB activation and the repression of lipogenesis 4, 5.
- A diet rich in n-3 polyunsaturated fatty acids, such as those found in fatty fish, has been associated with various health benefits, including improved cardiovascular health and reduced inflammation 4, 6.