Food, brain health and the latest headlines: separating facts from trends for people living with neurological conditions

A quick scroll through social media or watching the evening news can leave anyone feeling overwhelmed by nutrition advice. One day sardines are being hailed as the latest superfood. The next, concerns about pesticide residues on fruit and vegetables raise questions about whether fresh produce is safe to eat. Meanwhile, influencers often promote individual foods or supplements as the answer to better health. 

For people living with neurological conditions, these messages can be particularly confusing. While nutrition plays an important role in overall health, it is rarely a single food, supplement or trend that makes the greatest difference. Instead, research consistently suggests that overall dietary patterns are more important than individual "superfoods" or short-lived health trends. 

So, how do we separate fact from fiction? 

Recently, sardines have been enjoying a moment in the spotlight. Social media influencers have praised them for their impressive nutrient profile, affordability, convenience and potential health benefits, leading to reports of supermarket shelves being cleared of stock.  

Unlike many nutrition trends, there is actually some science behind the excitement. 

Sardines are rich in: 

• Omega-3 fatty acids (EPA and DHA)  
• High-quality protein  
• Vitamin D  
• Vitamin B12  
• Calcium (when the bones are consumed)  
• Selenium and other important minerals 

These nutrients play important roles in brain, nerve, muscle and bone health. Omega-3 fatty acids are of particular interest because they contribute to the structure of brain cells and may help support healthy inflammatory processes within the body.  

Emerging research has explored the relationship between omega-3 intake and neurological conditions. Studies in people living with multiple sclerosis have found associations between higher-quality diets, omega-3 consumption and improved health outcomes, including fatigue and disability trajectories.  

Similarly, a 2024 systematic review examining omega-3 supplementation in Parkinson's disease found potential benefits for symptoms, mood, inflammation and oxidative stress, while noting that more research is needed before firm conclusions can be drawn. Does this mean everyone should start eating sardines every day? Not necessarily. 

Sardines can certainly be a nutritious, affordable option, but they work best as part of a varied and balanced eating pattern rather than as a miracle food. 

At the same time that sardines have been trending, media reports have also increased public concern about pesticide residues on fruit and vegetables. It is understandable that people may feel worried when they hear stories about chemicals in food. However, it is important to keep these concerns in perspective.

Fruit and vegetables remain among the most well-researched and beneficial food groups available. They provide essential vitamins, minerals, fibre, antioxidants and plant compounds that support overall health. Current evidence continues to support consuming a wide variety of fruits and vegetables as part of a healthy dietary pattern.  

The health benefits of eating fruits and vegetables consistently outweigh the potential risks associated with trace pesticide exposure from produce. Rather than avoiding fruits and vegetables, a more practical approach is to adopt good food preparation habits.

Washing fruits and vegetables before eating them can help remove dirt, bacteria and some pesticide residues from the surface of produce. While no washing method can completely eliminate all pesticide residues, cleaning produce remains a practical and evidence-based food safety measure.  

You may have seen social media videos recommending that fruit and vegetables be soaked in bicarbonate soda and water before eating. Unlike many online nutrition trends, there is some evidence to support this practice. 

Research suggests that soaking produce in a bicarbonate soda solution may be more effective at reducing certain surface pesticide residues than rinsing with water alone. However, no washing method removes all pesticide residues, particularly those that have penetrated beneath the surface of the fruit or vegetable.  

For those who wish to take an extra step, a practical approach is to soak produce in water with a small amount of bicarbonate soda for around 5 to 10 minutes before rinsing thoroughly under running water. The key message is that washing produce is helpful, but perfection is not required. The goal should be to make fruit and vegetables safe and enjoyable to eat, not to create additional barriers to including them in the diet. 

Some people choose organic fruit and vegetables to reduce exposure to synthetic pesticides. While this may be a personal preference, it is important to remember that both conventionally grown and organic produce can play an important role in a healthy diet. 

For many households, regularly purchasing organic produce may not be practical due to higher costs and limited availability. Rather than avoiding fruit and vegetables because organic options are out of reach, the priority should be eating a wide variety of produce, regardless of how it is grown. 

Where possible, shopping at local farmers' markets can be another option worth considering. In addition to supporting local growers, farmers' markets may provide opportunities to learn directly from producers about their growing practices and produce handling. However, the nutritional benefits of eating fruits and vegetables remain the most important consideration, whether they are purchased from a supermarket, greengrocer, farmers' market or organic retailer. The key message is simple: eating more fruits and vegetables is likely to have a greater impact on long-term health than worrying about whether every item is organic.

Wash produce just before eating 

Washing fruits and vegetables immediately before use may help maintain freshness and reduce spoilage.  

Rinse under running water 

Gently rubbing produce under running water remains one of the simplest and most effective methods for reducing surface dirt and residues.  

Use a produce brush for firm vegetables 

Potatoes, carrots and similar vegetables can be scrubbed with a clean produce brush to assist with removing surface contaminants.  

Be gentle with berries 

Berries are highly nutritious but can be delicate to wash. A brief soak in water or a dilute bicarbonate soda solution followed by gentle rinsing may help reduce surface dirt and residues while minimising damage to the fruit. Despite recent concerns about pesticide exposure, berries remain an excellent source of fibre, vitamins and antioxidants and should not be avoided because of fear-based headlines.  

Avoid soaps and detergents 

Food safety experts generally advise against using soaps, detergents or bleach on fresh produce, as these products may leave residues that are not intended for consumption.  

Perhaps the most important lesson from today's nutrition headlines is that no single food determines our health. Sardines are nutritious. Fruits and vegetables are important. Wholegrains, legumes, nuts, seeds, healthy fats and adequate hydration all have valuable roles to play. 

When researchers examine dietary factors and neurological health, they increasingly find that overall dietary quality matters more than one specific food or nutrient. Dietary patterns rich in a variety of minimally processed foods tend to provide the broad range of nutrients needed to support overall health and wellbeing. 

For individuals living with neurological conditions, nutrition should focus on consistency, adequacy, enjoyment and sustainability. A dietary approach that can be maintained long term is often more valuable than chasing the latest online trend.

When it comes to nutrition headlines, it is worth pausing before jumping on the latest trend or becoming alarmed by the latest scare story. The recent popularity of sardines highlights an affordable and nutrient-rich food that can contribute valuable omega-3 fatty acids and other important nutrients. At the same time, concerns about pesticides should not discourage people from consuming the fruits and vegetables that remain fundamental to a healthy diet. 

Whether it is a tin of sardines from the pantry, a punnet of berries from the supermarket, or seasonal vegetables from a local farmers' market, the goal is not dietary perfection. The goal is building a sustainable eating pattern that supports health, wellbeing and quality of life over the long term. Rather than focusing on a single food, aim for a balanced eating pattern that includes a variety of nutrient-rich foods, sensible food safety practices and evidence-based nutrition advice. 

If you are living with a neurological condition and would like personalised dietary guidance, speaking with one of our MSWA Accredited Practising Dietitians can help you develop a nutrition plan tailored to your individual needs and goals.