Inadequate nutrient supply across the lifespan can impair neurodevelopment, weaken synaptic plasticity, and reduce cognitive resilience, potentially contributing to structural brain abnormalities, neuropsychiatric disorders, and accelerated age-related decline. This review examines how specific plant- and animal-sourced foods support brain health from early development through older adulthood.

Central to this discussion are neurotrophins such as Brain-Derived Neurotrophic Factor (BDNF) and Nerve Growth Factor (NGF), along with antioxidant and anti-inflammatory pathways, epigenetic regulation, and nutrient bioavailability. We synthesized evidence from reviews of maternal nutrition, dietary patterns, and the whole-food effects of dairy, eggs, seafood, lean meat, berries, leafy greens, nuts, and whole grains.

The findings are compelling. Maternal deficiencies in folate, vitamin B12, vitamin D, iron, iodine, choline, zinc, omega-3 fatty acids, and quality protein are consistently linked to reduced cerebral volume, neural-tube defects, and altered hippocampal development. These early shortfalls also appear to increase the risk of autism spectrum disorder, attention-deficit/hyperactivity disorder, schizophrenia, anxiety, and depression. Adequate intake of these nutrients, particularly when combined with polyphenol-rich foods, supports neurogenesis and healthier developmental trajectories.

Later in life, the benefits persist. In children and adults, regular consumption of eggs, dairy, lean meat, seafood, berries, leafy greens, nuts, and whole grains has been associated with improvements in executive function, verbal reasoning, mood, and memory. These foods provide bioavailable choline, B vitamins, iron, omega-3 fatty acids, carotenoids, and polyphenols that up-regulate BDNF and NGF expression, enhance synaptic plasticity, and reduce oxidative stress and inflammation. In older adults, higher intake of leafy greens, nuts, berries, and moderate seafood is linked to slower cognitive decline and better memory preservation.
However, the field has limitations. Study designs vary widely, data on adolescents and low- and middle-income countries remain scarce, and differences in nutrient bioavailability make precise, stage-specific recommendations difficult. These gaps highlight the need for targeted longitudinal and interventional research. Nevertheless, the available evidence suggests that neurotrophic foods represent a practical, evidence-based strategy for supporting brain development, maintaining cognitive performance, and building resilience across the entire life course.