What You Eat Influences Your Brain Health, Study Finds
By Adebowale Bello. B.Tech Microbiology. DLHA Fellow. Medically reviewed by the DLHA team.
June 10, 2026.
A middle aged couple preparing a meal with a variety of colourful food items. Image Credit: Open AI. Click on the image to enlarge.
Many people worry about memory loss as they age. Forgetting names, misplacing items or struggling to concentrate are often brushed off as normal signs of ageing but research is increasingly showing that your lifestyle choices, especially diet, may play a role in how well the brain ages over time.
A recent large study examined whether healthy eating patterns are linked with better brain function and a lower risk of early signs of cognitive decline. The findings offer useful insight into how everyday food choices may influence long-term brain health.
The study followed more than 159,000 adults across three long-running health research groups in the United States. These included nurses and health professionals who were tracked for over two decades in some cases. Researchers analysed their diets over time using food questionnaires and instead of focusing on single foods, they looked at overall eating patterns.
Six dietary patterns were assessed, including:
The researchers then examined two main outcomes:
The aim was to understand whether long-term healthy eating habits are linked with better brain health indicators.
People who consistently followed healthier dietary patterns had better cognitive outcomes. Across all six diets studied, higher commitment to a healthy diet was linked with a lower risk of self-reported memory or thinking problems, however, one diet stood out.
People who closely followed the DASH diet had a 41 percent lower risk of reporting decline in poor thinking, learning, problem solving and decision making (cognitive) compared with those who did not follow it diligently. It also showed a small but measurable improvement in objective cognitive test scores. The other healthy eating patterns also showed benefits, although not as strong as the DASH pattern.
The study also revealed that people who followed healthier diets during midlife, especially between the ages of 45 and 54 derived the most benefits. This suggests that what you eat in your 40s and 50s may have a meaningful influence on your brain health as you age. Researchers also identified that eating more vegetables and fish while reducing the consumption of red and processed meat were linked with improved brain health.
Many traditional African diets already include brain-friendly elements such as vegetables, legumes, fish and minimally processed foods. However, dietary patterns are changing rapidly in many urban areas with increasing consumption of processed foods, sugary drinks and high amounts of red and processed meats.
Related: Ultra-Processed Foods Raises Early Death Risk
This study suggests that such shifts may have long-term consequences beyond heart health and the same factors that affect blood pressure and blood sugar may also influence brain ageing.
For many Africans, especially those in their 30s, 40s and 50s, this is an important window as their dietary habits may begin to shape their brain health in future. Small consistent changes during this time may be more beneficial than waiting until old age.
Some practical dietary tips include:
Related: African foods that promote brain health
First, this type of study does not prove cause and effect because people who eat healthier diets may also have other beneficial habits such as exercising more or avoiding smoking, which can also protect the brain.
Second, the improvement in cognitive test scores was small. This means diet is only one of several factors influencing brain health. Some other factors that may play a major role include genetics, education, physical activity and cardiovascular health
Related: Education Affects Healthcare Access and Preventable Deaths, Study Shows
Third, memory decline in real life is complex. Although a diet may reduce risk over time, it does not guarantee prevention of conditions like dementia.
Even with these limitations, the consistency of results across different dietary patterns strengthens the overall message that diet matters.
This large study adds to growing evidence that what we eat over time can influence how well our brains age. Healthy dietary patterns, especially those similar to the DASH diet, were linked with lower risk of self-reported memory decline and slightly better brain performance.
Many traditional African foods already support brain health but increasing reliance on processed foods may work against this. Importantly, small, consistent improvements in daily meals, such as eating more vegetables and fish while reducing processed foods, may help support healthier brain ageing.
In conclusion, the brain does not age in isolation. It is influenced by daily lifestyle choices and your diet is one of the most important and modifiable factors available.
Source: Chen H, Cortese M, Flores-Torres MH, et al. Dietary Patterns and Indicators of Cognitive Function. JAMA Neurol. 2026;83(4):382–391. doi:10.1001/jamaneurol.2026.0062. Available from here
Anti-Inflammatory Foods Can Lower Dementia Risk, Study
Study: Fruits and Vegetables Help Lower Blood Pressure and Heart Risks
Watch the video below from the World Health Organization (WHO) to learn more about brain health.
Published: June 10, 2026.
© 2026. Datelinehealth Africa Inc. All rights reserved.
Permission is given to copy, use and share content for non-commercial purposes without alteration or modification and subject to attribution as to source.
DATELINEHEALTH AFRICA INC., is a digital publisher for informational and educational purposes and does not offer personal medical care and advice. If you have a medical problem needing routine or emergency attention, call your doctor or local emergency services immediately, or visit the nearest emergency room or the nearest hospital. You should consult your professional healthcare provider before starting any nutrition, diet, exercise, fitness, medical or wellness program mentioned or referenced in the DatelinehealthAfrica website. Click here for more disclaimer notice.
