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The Power of Protein for Brain Health

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By: Emily Truscott, MS, RD, LD

protein

Protein is an essential nutrient made of smaller building blocks called amino acids. These amino acids are important for repairing muscles after exercise, supporting communication between cells, and strengthening the immune system. Protein also plays a key role in brain health as many chemical reactions in the brain depend on amino acids.1 The Mediterranean diet, an eating pattern linked to a lower risk of neurodegenerative diseases,2 emphasizes eating a variety of protein-rich foods like fish, seafood, beans, lentils, and peas.3 Despite these recommendations, research shows almost 90% of Americans do not eat enough seafood, and many people fall short in consuming plant-based proteins. By including a variety of protein sources, people can meet their nutritional needs and reduce their intake of unhealthy fats and salt.4 Understanding how much protein to eat and where it should come from is especially important for people managing neurological conditions.

Protein Recommendations

How much protein you need depends on many factors, such as age, sex, weight, height, medical history, and activity levels. Generally, adults should aim to eat 0.8-1 gram of protein per kilogram of their body weight.1 For instance, a 56-year-old female weighing 125 pounds (56.8 kilograms) would need 45-57 grams of protein daily. However, unintended weight loss or intense physical activity could increase protein needs. On the other hand, limited physical activity or a history of kidney disease could lower protein needs.1 For people living with Parkinson’s disease, too much protein might reduce the efficacy of a commonly prescribed medication, carbidopa-levodopa.5 A registered dietitian-nutritionist (RDN) can make individualized protein recommendations based on your lifestyle and medical history.

Protein Sources

Plant-based Proteins

Plant-based proteins are high in fiber, vitamins, and minerals, making them beneficial for brain and gut health.1,2 This protein category includes foods like legumes, nuts, seeds, and whole grains. Legumes, such as beans, lentils, and peas, are high in fiber and should be eaten at least three times per week. The Mediterranean diet also recommends a good amount of nuts and seeds, such as walnuts, almonds, flax seeds, and chia seeds. Grains, such as quinoa, farro, and bulgar, contain smaller amounts of protein and are great compliments to other plant-based protein sources.3

Fish and Seafood

A moderate amount, or three weekly servings, of fish or seafood is encouraged on the Mediterranean diet. One of the three servings should be a fatty fish, such as salmon, tuna, mackerel, herring, or sardines. Fatty fish not only provide essential amino acids, but they are also packed with omega-3 fatty acids. These healthy fats are important for maintaining cell structure and reducing inflammation.3

Meat

When it comes to animal proteins, replacing red meats with leaner options is recommended.3 Red meats, such as beef and pork, are higher in unhealthy fats and are a component of the Western diet, which has been linked to inflammation.6 Red meat should be limited to one or two weekly servings. Alternatively, the Mediterranean diet recommends choosing lean meats, such as chicken and turkey without the skins.3

Dairy and Eggs

Dairy products, like milk, cheese, and yogurt, are great protein sources and provide important nutrients like calcium and B vitamins.7 When choosing dairy, opt for low-fat products, such as skim milk. Fermented items, such as Greek yogurt, also provide probiotics that could support gut health. Eggs are another versatile option, offering six grams of protein per serving along with choline, a nutrient critical for communication between brain cells.8

Commercial Protein Products

There are many high-protein products on the shelves these days, such as protein drinks, protein bars, and protein powders. These can be useful tools to add protein to a diet that is lacking. For people who are losing weight and have a poor appetite, adding a nutrition drink might be easier than consuming an entire protein-rich meal. Some products are high in added sugars and calories while other products are low in calories and intended for weight loss. Since commercial protein products serve various purposes, an RDN can help you decide which product is best for you.

Take Away

Protein is more than just a building block for muscles. It is essential for brain health and overall well-being.1 The Mediterranean diet encourages a variety of protein sources, from plant-based options like beans and peas to omega-3-rich fish and lean meats.3 When protein needs are higher, protein shakes and powders can help add protein to a healthful diet. The amount of protein you need is based on many factors,1 and it is best to work with an RDN that specializes in neurological diseases to help you understand how much protein you need. By making informed protein choices, you can support brain function and meet your nutritional needs.

References

  1. Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Macronutrient intake, imbalances, and interventions. In: StatPearls. NCBI Bookshelf version. StatPearls Publishing; 2023. Accessed December 11, 2024. https://www.ncbi.nlm.nih.gov/books/NBK594226/
  2. Solch R, Aigbogun J, Voyiadjis A, et al. Mediterranean diet adherence, gut microbiota, and Alzheimer’s or Parkinson’s disease risk: A systematic review. J Neurol Sci. 2022;434: 120166. doi: 10.1016/j.jns.2022.120166.
  3. Bach-Faig A, Berry EM, Lairon D, et al. Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutrition. 2011;12(12A):2274-2284. doi: 10.1017/S1368980011002515.
  4. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. 2020. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf. Accessed December 11, 2024.
  5. Boelens Keun JT, Arnoldson IA, Vriend C, van de Rest O. Dietary approaches to improve efficacy and control side effects of levodopa therapy in Parkinson’s disease: A systematic review. Adv Nutr. 2021;12(6):2265-2287. doi: 10.1093/advances/nmab060.
  6. Clemente-Suarez VJ, Beltran-Velasco AI, Redondo-Florez L, Martin-Rodriguez A, Tornero-Aguilera JF. Global impacts of Western diet and its effects on metabolism and health: A narrative review. Nutrients. 2023;15(12):2749. doi: 10.3390/nu15122749.
  7. U.S. Department of Agriculture. Dairy. MyPlate. Accessed December 12, 2024. https://www.myplate.gov/eat-healthy/dairy
  8. Zeisel SH, da Costa KA. Choline: An essential nutrient for public health. Nutr Rev. 2009;67(11): 615-623. doi: 10.1111/j.1753-4887.2009.00246.x