How Autumn Diets Can Sharpen Your Brain and Mood

Scientists Name Foods That Preserve Brain Cognitive Function

Shorter autumn days weaken cognitive function—here's how to adjust your diet

October 9, 2025, 16:17

As daylight hours shrink in autumn, cognitive function tends to decline—making it essential to adjust your diet accordingly.

Neurologist Galina Chudinskaya has shared detailed dietary recommendations to support brain health during the fall and winter months, as reported by the portal Uchitelskaya. The expert emphasizes the need for a systematic approach to nutrition, highlighting four key nutrient groups.

Core Principles of a Brain-Boosting Diet

• Omega-3 Fatty Acids The richest sources include fatty fish (salmon, herring, mackerel) and plant-based foods like flaxseeds and walnuts. These compounds play a structural role in neurons, slow brain cell aging, enhance nerve impulse transmission, and reduce neuroinflammation.

• Antioxidants Berries, apples, pumpkin, and broccoli are packed with antioxidants that shield brain cells from oxidative stress. Pumpkin deserves special attention—its flesh is high in carnitine, a compound vital for brain energy metabolism. Pumpkin seeds add extra value, containing both omega-3s and B vitamins.

• B Vitamins Thiamine (B1), found in pumpkin, is crucial for cellular metabolism and energy production. Vitamins B6, B9, and B12 aid in neurotransmitter synthesis, regulating mood and cognitive processes. Whole grains, spinach, broccoli, and legumes are the best sources.

• Neurotransmitter-Boosting Foods Whole grains, spinach, broccoli, mushrooms, and legumes provide protein, which helps produce dopamine, serotonin, and acetylcholine—key neurotransmitters that influence memory, focus, and emotional stability.

The expert notes that a balanced diet during periods of reduced sunlight and colder weather helps maintain optimal nervous system function. Regular consumption of these foods supports cognitive performance and emotional well-being. However, any major dietary changes or supplements should be taken only after consulting a doctor.

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