What Neurologist David Perlmutter, M.D., Eats In A Day For Optimal Brain Health

As a neurologist, one might think that my dietary preferences and other lifestyle choices would focus on brain health. While that's true, it's really important to understand that, from a holistic perspective, the notion of a "brain-healthy" diet being different from, say, a "heart-healthy" diet really doesn't make sense.

Ultimately, all of the various nuances of diet that are designed to target a specific organ system share two fundamental goals: 1) reducing inflammation, and 2) nurturing our gut microbes. So how do these two ideas play out in terms of what yours truly decides to eat?

I've actually been covering this subject quite a bit lately on Instagram, with the recent launch of my Summer Brain Challenge on Instagram. If you follow along, you'll notice that the first order of business on Day One involved getting more anti-inflammatory foods into your diet. That's because, as it turns out, food choices that target inflammation are typically synonymous with food choices that nurture the microbiome.

Because our first meal is later than typical, our second meal is typically our last meal of the day. Yes, not having three meals a day sounds iconoclastic, but that is in keeping with my nature.

Our evening meal features mostly vegetables with as wide a variety of colors as possible. We always include a selection that's rich in gut-friendly prebiotic fiber like onions, leeks, or dandelion greens (which are rich in a type of prebiotic fiber called inulin), as well as something cruciferous like kale, broccoli, cauliflower or cabbage. As often as we can, we try to select produce for these sides that is in season, so as to keep our nutritional intake diverse and our ingredients fresh. Importantly, most of my plate is taken up by vegetables while the protein component, which might well be a vegetable like black beans, is more of a side dish.

Speaking of protein, that might also come from wild fish like salmon, cod, or sablefish. Or we might have grass-fed meat or free-range chicken. Fatty fish, like salmon and sardines, are a particularly great choice for brain health, as they contain relatively high levels of the omega-3 DHA, which is powerfully anti-inflammatory and associated with reduced Alzheimer's risk and improved depression symptoms.

If I feel like munching on something during the day, I'll snack on cashews, almonds, walnuts, pistachios, or some very dark (80% or more) chocolate. All nuts contain a great composition of healthy fats, protein, and fiber, and walnuts, in particular, pack a potent dose of polyphenols and have been associated with2 improved cognitive function. As for chocolate, the darker you go, the higher levels of anti-inflammatory flavanols.