Cognitive and Mental Health Support

 
Emerging evidence links diets rich in omega-3 fatty acids, antioxidants, and whole grains with improved cognitive function and reduced risk of neurodegenerative diseases.

Omega-3 Fatty Acids and Cognitive Function

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are critical for brain structure and function. They are highly concentrated in the cerebral cortex and are involved in synaptic plasticity, neurogenesis, and anti-inflammatory processes. A meta-analysis published in Nutrients (2020) found that omega-3 supplementation improved cognitive performance in older adults, especially in memory and executive function domains. DHA enhances membrane fluidity and supports neurotransmission, while EPA (eicosapentaenoic acid) reduces neuroinflammation.

Antioxidants and Neuroprotection

Antioxidants such as vitamins C and E, flavonoids, and polyphenols help neutralise oxidative stress which is a key contributor to neurodegeneration. The WHO’s Brain Health Overview emphasises the role of oxidative stress in neurological disorders and supports antioxidant-rich diets for prevention. Berries, dark leafy greens, nuts, and seeds are rich in antioxidants that may protect against cognitive decline.

Whole Grains and Cognitive Ageing

Whole grains provide essential nutrients like B vitamins, magnesium, and fibre, which support vascular health and reduce inflammation, both linked to cognitive resilience. The WHO’s Plant-Based Diets Review highlights that diets high in whole grains are associated with lower risk of noncommunicable diseases, including dementia and stroke.

Resources:
•    https://www.who.int/news-room/fact-sheets/detail/healthy-diet
•    https://www.who.int/health-topics/brain-health#tab=tab_1
•    https://iris.who.int/server/api/core/bitstreams/f0fadbba-3ba7-4689-be95-63574cdff400/content