11 processed foods that are just as good for you as fresh, if not better

If there's one part of our body that's closely related to our sense of identity and wellbeing, it's our brain.

"Most people are aware that what we eat impacts our physical health but we [tend to] feel more connection to our brain health," says Sarah Gauci from Deakin University's Food and Mood Centre.

The associate research fellow has seen an increasing interest in brain health, not just from scientists and doctors, but among the wider population.

The trend is part of a broader interest in health, fuelled on by the emergence of COVID-related brain fog, Gauci believes.

"People are concerned about developing cognitive decline and dementia, and are interested to know more about how we can have control over the associated risk factors," she says.

The Mediterranean diet seems to have a positive outcome on our mental health regardless of weight loss.

Adam Liaw's slow-cooked oat porridge with apple, almond and maple syrup. Photo: William Meppem

Diet is one risk factor we do have some control over, Gauci says, and is central to a new awareness campaign by Dementia Australia called Eat.Play.Rest.

Eating for a healthy brain involves a varied diet, rich in antioxidants and healthy fats, alongside mental and physical activity, and finding the time to wind down and relax.

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"Brain-healthy lifestyles involve all the pillars of general health," Gauci says. "So that includes maintaining physical activity, but also cognitive activity ... and eating a variety of different foods, as well as maintaining your general wellbeing."

Poached eggs on sourdough with spinach and avocado is always a winner. Photo: Supplied

As a general rule, foods that are good for your general health are also good for your brain, Gauci says.

Incorporating a range of different ingredients is important but certain foods rich in flavonoids and polyphenols such as blueberries and green tea can benefit our brain directly by reducing inflammation.

"Flavonoids and polyphenols are found mainly in fruits and vegetables, particularly ones with bright colours," she says.

We can also protect our brains indirectly by maintaining our heart health.

"What we eat impacts our brain both directly through its impact on inflammation but also indirectly through numerous cardio-metabolic pathways," she says.

Essential vitamins and minerals such as omega-3 fats in oily fish will keep our brain fully functioning, too, and reduce the risk of age-related cognitive decline.

And gut health can influence mood and cognition via the gut-brain axis, which is the part of the nervous system linking our digestive system to the brain.

So it's important to eat a variety of ingredients to feed the microbiome in our digestive system, which also happens to help us enjoy our food and maintain interest in cooking.

Danielle Alvarez's chickpea and tomato salad with coconut dressing. Photo: William Meppem

Anything that increases inflammation is best given a miss, Gauci says. That means ultra-processed foods such as fast-food and supermarket snacks or items with lots of additives or artificial ingredients.

Red meat, sugary and salty foods aren't a good idea either, particularly those with lots of saturated fats such as butter and margarine.

Watching our alcohol intake is important, too. While small amounts of red wine may be beneficial, serving sizes in Australia tend to be on the too-large side.

Overall, the best bet is a diet with lots of whole foods and plenty of colourful fruits and vegetables. The Mediterranean diet is particularly beneficial thanks to the high level of healthy omega-3 and monosaturated fats found in olive oil, fish and nuts. 

Karen Martini's roasted vegetable and lentil soup. Photo: William Meppem

Gauci suggests adding extra fruits and vegetables into your daily routine, and swapping packaged snack foods with berries or walnuts.

Try to eat more green, leafy vegetables such as broccoli and kale (these tend to be rich in vitamins A, C, E, K and folate) and replace one serve of red meat with a weekly portion of oily fish such as salmon or tuna for some extra omega-3.

Frozen vegies are affordable and practical, as are legumes and beans such as canned chickpeas or lentils.

Changing your cooking oil or fat to olive oil is an easy swap, too. 

If you're looking for something sweet, dark chocolate is one of the better options as it is high in flavonoids, but as long as your diet is generally healthy the occasional treat probably won't be detrimental to your brain health.

Adam Liaw's salmon with garlic, mushrooms and spinach. Photo: William Meppem

It's also important not to be overly restrictive with your diet, Gauci says. And people should be aware that weight loss doesn't have to be the sole or main goal of healthy eating.

"The evidence is showing that … the Mediterranean diet seems to have a positive outcome on our mental health regardless of weight loss," she says.

Just don't expect to change your whole diet overnight or the process will become too daunting and overwhelming, Gauci says.

"Making small steps in the right direction can make it more achievable," she says.

Karen Martini's scrambled curried tofu with spinach and peas. Photo: Karen Martini

Sarah Gauci shares 24 hours of brain-friendly food.

Jess Nguyen's Vietnamese turmeric fish. Photo: Supplied

Cha ca la vong (Vietnamese turmeric fish with dill and noodles)

A fresh, fragrant and flavour-packed dish from Jess Nguyen. 

A fresh and colourful Greek-style salad from Conor Curran.

Serves 2 as a made, 4 as a side

Recipes supplied via @eatplayrestaustralia and Dementia Australia.