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Healthy Brain Diet

Updated on February 17, 2015
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  • General Overview

The naturopathic physician, Alan Logan, wrote the book “The Brain Diet: The Connection Between Nutrition, Mental Health, And Intelligence”. The author is also in the membership of the “Mind-Body Medical Institute” from the Harvard Medical School. This book is an updated version of “The Brain Diet” and it includes various scientific studies that reveal the fact that the mental health and the brain functions are influenced by what we eat.

In the book you’ll find tips for eating right in order to have a healthy brain and details about boosting the mental functions with nutritional supplements.

  • Understanding the “Healthy Brain Diet”

The author declared that our lives can be improved if we consume only the nutrients and foods that also feed our brains. Creativity, learning and many other functions are enhanced if we nourish the brain. Thus, in the end this leads to a more joyful life.

Moreover, this special diet is beneficial for the children that have attention deficit disorders and it can even boost the intelligence.

Logan says that the most important dietary factor for the mental system is omega-3. He explains that 60% of the brain contains fat. People have to deposit good fat in the brain during their lives so as to reduce the risk of various mental conditions when the retirement age comes. Walnuts, flaxseeds, salmon and sardines are the foods that contain large amounts of omega-3.

Colored vegetables and fruits are also foods that are beneficial for the brain. This is a scientifically proven fact. This particular diet recommends consuming purple foods such as eggplant, grapes, plums, acai and blueberries. They contain anthocyanins, an important antioxidant.

The book also provides information about how you should cook the foods in various methods like poaching, boiling and steaming. These techniques are better than frying, baking and grilling, which involve high temperatures. At these temperatures, the foods produce various chemicals including advanced glycation end-products (AGEs) that cause oxidative and inflammation stress. Furthermore, this has negative effects for the cardiovascular system and the brain.

The “Healthy Brain Diet” eliminates the red meat from the diet. Those who don’t want to eliminate it entirely are allowed to eat only 1 serving weekly. During this diet you’ll also have to avoid or to limit soybean and sunflower oils, simple sugars, safflower, alcohol and refined carbohydrates.

  • What should you eat?

Anchovies, green tea, salmon, turmeric, sardines, garlic, brown rice, olive oil, pasta made from whole wheat, grass-fed beef, flaxseeds, egg whites, sesame seeds, chicken, walnuts, turkey, black beans, goat cheese, red beans, light yogurt, kale, soy milk, spinach, tomato, blueberries, red pepper, acai, eggplant, grapes and plums.

  • An example of Healthy Brain Eating Plan

Dinner time: turmeric rice, steamed kale, salmon with black sesame

Evening snack: grapes of dark red color (one bunch)

Lunch time: romaine lettuce, salad with red and black beans

Early snack: walnuts (one handful)

Breakfast time: smoothie with green tea matcha and acai.

  • Tips for exercising

Moderate exercise is recommended in the “healthy brain diet”. It’s beneficial because it encourages the appearance of brain cells, relieves people from anxiety and depression and improves the wellbeing. Moreover, the stress levels can be reduced with walking, dance, Tai Chi and Yoga.

  • Advantages

- The eating plans and tips are meant to improve the general health and the brain health.

- Explains how the nutritional supplements can help the brain health.

- Explains how important the omega-3 fats are for the health of our brains.

- Provides details about AGEs and the foods that contain them.

- Is helpful for the attention deficit disorder.

- It recommends eating breakfast every day.

- The risk of Alzheimer’s disease is reduced.


  • Downsides


- It doesn’t have an eating plan.

- You might find it hard to lose weight.

- Alcohol and desserts are eliminated from the diet.

- There are no exercise guidelines.

- Those who like a more structured program will not find this plan appealing.


  • Final statements

The book “The Brain Diet: The Connection Between Nutrition, Mental Health, And Intelligence” is extremely beneficial because it provides details and tips for improving the brain health. We can do this just by eating only the foods that are brain-nourishing and by consuming nutritional supplements.

The information found in this book is beneficial for the general and health brain and, at the same time, it can prevent various mental disorders. Also, it promotes mental wellness and cognitive performance.

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    • profile image

      Linda 3 years ago

    • poetryman6969 profile image

      poetryman6969 3 years ago

      I think you give some sound advice. I do miss the chips, cheese burgers and french fries though!

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