How food affects long-term cognitive function

Foods that calm inflammation  

Research consistently points towards eating patterns centred on whole, minimally processed foods being associated with better cognitive ageing outcomes. 

The Mediterranean diet – a way of eating rich in vegetables, fruit, legumes, nuts, olive oil and fish – has repeatedly been linked with slower cognitive decline and lower dementia risk. So what nutrients and plant compounds feature heavily in this style of eating?  

Omega 3s and other whole food fats 

Omega-3 fatty acids are among the most researched nutrients when it comes to brain health. In particular, DHA, a type of omega-3 fat found in oily fish, forms part of brain cell membranes and plays an important role in how brain cells communicate with one another. Omega-3s are also thought to help regulate inflammation in the body. 

Foods rich in omega-3s include salmon (make sure it is wild, not farmed), sardines, mackerel, and trout, as well as walnuts, chia seeds, and flaxseeds. Extra virgin olive oil, another staple of Mediterranean-style eating patterns, has also been associated with better cardiovascular and cognitive health outcomes. 

Antioxidants and polyphenols  

Antioxidants help neutralise unstable molecules known as free radicals, which can contribute to oxidative stress and cellular damage over time. 

Many colourful plant foods are naturally rich in antioxidants, including berries, leafy greens, tomatoes, and herbs and spices. 

Polyphenols are another group of naturally occurring plant compounds attracting increasing interest in brain health research. Found in foods such as berries, olive oil, tea, coffee, dark chocolate, and deeply coloured vegetables, polyphenols may help support healthy blood flow to the brain while helping reduce inflammation and oxidative stress. 

While no single food can guarantee protection against cognitive decline, consistently eating a wide variety of colourful plant foods appears to offer cumulative benefits over time. 

Dietary patterns over perfection  

Food messaging has become increasingly confusing in recent years. Yet when it comes to supporting long-term brain health, what you can see is that the evidence continues to point back to relatively simple foundations. 

Rather than focusing on perfection or chasing individual “superfoods”, research suggests it is overall dietary patterns that matter most. Eating a wide variety of whole, minimally processed foods most of the time – including vegetables, fruit, legumes, nuts, wholegrains (if you digest them well), nourishing fats, and quality sources of protein – provides the brain with the nutrients it needs to function, repair and adapt over time. 

When it comes to red meat, choose grass fed and finished, and leave the ultra-processed deli meats with all of their additives on the shelf. 

Importantly, this is not about eating perfectly. Small, sustainable choices repeated regularly are likely to have a far greater impact on long-term health than short bursts of restrictive eating or the latest wellness trend. 

And perhaps that brings us back to something refreshingly simple: eating more real food, more often.