Parkinson’s Day 2025: Expert-approved diet guide to keep your brain sharp and healthy

Diet tips: Whole grains, olive oil, and fermented foods like yoghurt support gut health, while prebiotic-rich foods such as garlic and bananas help maintain balance. Add colourful veggies like carrots and bell peppers, and sip on green tea for an extra brain boost (Image: Canva)

Parkinson’s disease is a progressive brain disorder that affects movement, balance, and coordination. While age, genes, and environmental exposure are known to increase risk, there’s another factor quietly gaining attention, what you eat.

Your gut has a direct connect with your brain. This connection, known as the gut-brain axis, involves nerves, hormones, and your immune system all working together, says Dr Aditya Gupta, Director- Neurosurgery & Cyberknife, Artemis Hospital Gurugram. “What you eat directly impacts this system. A healthy gut microbiome supports better brain function and may even slow the kind of brain cell damage we see in Parkinson’s,” says Dr Gupta.

• Antioxidants and omega-3s:

One of the major culprits behind Parkinson’s is oxidative stress, when harmful molecules in the body start to damage brain cells. “Antioxidants found in berries, leafy greens, nuts, and even a cup of green tea can help fight that damage. Also, a Mediterranean-style diet, packed with colourful fruits and veggies, healthy fats, and omega-3s from fish, offers strong protection for the brain,” suggests Dr Gupta. He adds, “Omega-3 fatty acids, especially from fish like salmon and mackerel, help reduce brain inflammation and support the production of dopamine, the chemical that’s lost in Parkinson’s.”

Mediterranean diet benefits: A Mediterranean-style diet, packed with colourful fruits and veggies, healthy fats, and omega-3s from fish, offers strong protection for the brain (Image: Canva)

Also read | 8 best foods to keep your brain sharp, improve memory

• Brain-friendly foods:

A brain-friendly diet includes fatty fish like salmon and sardines, antioxidant-rich berries, leafy greens, and nuts. “Whole grains, olive oil, and fermented foods like yoghurt support gut health, while prebiotic-rich foods such as garlic and bananas help maintain balance. Add colourful veggies like carrots and bell peppers, and sip on green tea for an extra brain boost. Fibre-rich foods are especially important, since they support a healthy gut microbiome, which may play a role in the disease years before symptoms begin,” says Dr Gupta.

Also read | Brain food: Eat fatty fish, walnuts, dark chocolates to improve memory, keep brain healthy

• Things to cut back on:

Just like some foods help protect the brain, others can do harm. “A diet heavy in processed snacks, sugary drinks, saturated fats, and excess dairy may increase inflammation and raise the risk of Parkinson’s,” he says, and suggests cutting back on alcohol, choosing organic produce when possible, and avoiding ultra-processed foods.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.