What to Eat to Support Brain Function? A Brain-Boosting Diet

Nutrition and Brain Function

The brain is one of the most important organs in the body. It coordinates the function of other organs and maintains internal balance. It is here that all cognitive processes take place—receiving, processing, storing, and retrieving information from the environment.

Have you ever wondered how much your diet and the nutrients from food affect proper brain function? The relationship between what you eat and how well your brain works—your memory and concentration—is significant. If you want to take care of your nervous system, pay attention to what’s on your plate.

The Brain’s Main Energy Source – Carbohydrates

Carbohydrates are the primary source of energy for brain tissue. Research shows that the brain uses about 140 grams of glucose per day.

Carbohydrates should make up 40–70% of your daily energy intake. If you don’t supply enough of this macronutrient through your diet, the body will use glycogen stores in the liver.

If the carbohydrate deficiency continues, the body will start deriving energy from the incomplete breakdown of fatty acids, leading to the production of ketone bodies. A low-carb diet may result in chronic fatigue, concentration issues, reduced performance, and overall weakness.

In food, carbohydrates are found as simple sugars and complex carbohydrates. Simple sugars (monosaccharides) include:

• fructose,

• glucose,

• galactose.

Complex carbohydrates include disaccharides such as:

• lactose,

• maltose,

• and the most well-known—sucrose.

The human body absorbs carbohydrates in the form of monosaccharides. Therefore, complex sugars (e.g., starch) are broken down into simple ones during digestion. That’s why your diet should focus on complex carbohydrates, which are found mainly in whole grain products and vegetables. This helps prevent rapid spikes in blood glucose levels—and consequently—excessive insulin secretion.

Brain-Friendly Diet and Protein

Protein is the body’s primary building material. It consists of endogenous amino acids (which the body can synthesize) and exogenous ones (which must be obtained from food).

Supplying the right amount and quality of protein is essential because it:

• affects metabolic and immune processes,

• is involved in muscle contraction and oxygen transport,

• forms many hormones.

Protein also builds neurotransmitters—compounds responsible for communication between nerve cells. For example, tryptophan is an amino acid necessary for producing serotonin, which influences mood and sleep, while tyrosine is involved in the synthesis of dopamine. Additionally, proteins like albumin help transport nutrients to the brain.

To choose the best protein sources for brain health, opt for fatty fish and lean meats like poultry. Fish provide high-quality protein and omega-3 fatty acids that support memory and cognitive functions. Chicken is rich in tryptophan and iron, which helps oxygenate the brain. Other good sources include low-fat dairy products, legumes, and eggs, which are high in choline.

According to dietary recommendations, you should consume 0.9 grams of protein per kilogram of body weight per day. Regularly eating a variety of proteins is crucial for maintaining optimal brain function and mental health. A protein-deficient diet may lead to cognitive decline, poor concentration, and mood disorders.

Fats in the Diet

Fats are the most concentrated energy source and are also crucial for building the nervous system. In addition:

• they help form neurotransmitters,

• support the immune system,

• build cell membranes,

• are essential for hormone synthesis,

• aid in the absorption of fat-soluble vitamins: A, D, E, and K.

The brain is composed of 50–60% fat. The type of fatty acids you consume plays a key role in how well your brain functions.

Which fats support brain function?
Fats are classified as saturated or unsaturated. Among the unsaturated ones, we distinguish between monounsaturated and polyunsaturated fatty acids.

Polyunsaturated fatty acids are particularly important for health. Called essential fatty acids (EFAs), they cannot be synthesized by the body. There are two main types: omega-3 and omega-6.

Omega-3 fatty acids, found mainly in fatty sea fish, offer wide-ranging benefits. They help protect against depression by maintaining the structural integrity of brain cell membranes. They also reduce triglyceride levels and have anti-atherosclerotic and anti-inflammatory effects.

Sources of unsaturated fats include:

• salmon,

• herring,

• sardines,

• halibut,

• canola oil,

• olive oil,

• flaxseed oil,

• grape seed oil.

Not all fats benefit the brain. Excessive intake of saturated fats can be harmful, raising cholesterol levels and increasing the risk of atherosclerosis, type 2 diabetes, and cardiovascular disease.

Vitamins and Minerals That Support Brain Function

The brain needs vitamins to function properly. Particularly important are B vitamins and antioxidants (vitamins C, E, and A).

B Vitamins – The Cornerstone of a Brain-Friendly Diet

For optimal brain and nervous system function, the following B vitamins are key: B1, B6, B12, and folic acid.

Thiamine (B1) is found in whole grains, nuts, and legumes. It is part of enzyme complexes involved in carbohydrate and amino acid metabolism and is crucial for nerve signal transmission. It:

• forms nerve fibers and connections,

• regulates serotonin uptake (“happiness hormone”),

• activates the spinal cord and cerebellum.

Vitamin B6 is found in fish, meat, and legumes. It is essential for metabolizing proteins, fats, and carbohydrates and synthesizing neurotransmitters like dopamine—deficiency of which is associated with Parkinson’s disease.

Vitamin B12 and folic acid are vital for metabolizing homocysteine. Inadequate intake leads to elevated homocysteine levels, increasing the risk of neurodegenerative diseases. They also support red blood cell production and brain oxygenation.

Folic acid is mainly found in dark green leafy vegetables and legumes. Vitamin B12 is present in meat, fish, dairy, and eggs.

Antioxidants and the Nervous System

Antioxidants protect brain tissue from damage by neutralizing free radicals. The most important are vitamins C, E, and A. They protect neuronal lipids from oxidation and are found in vegetables, fruits, plant oils, nuts, and seeds.

Other Important Minerals for the Brain

Minerals like calcium, iron, potassium, and magnesium are also essential:

• Calcium enables nerve signal transmission between neurons.

• Magnesium aids learning, memory, and nerve conduction.

• Iron and potassium help oxygenate brain tissue.

Brain-Boosting Foods to Include in Your Diet

Here’s a list of foods that support your nervous system:

• Fatty sea fish (e.g., salmon, herring, sardines, halibut): rich in high-quality protein, omega-3s, B6, and B12.

• Lean meats (e.g., poultry): sources of iron, tryptophan, B6, and B12.

• Whole grain products: provide complex carbs and vitamin B1.

• Dark green leafy and cruciferous vegetables: rich in folic acid.

• Legumes (e.g., lentils, chickpeas, beans): great sources of protein, B1, B6, and folate.

• Vegetables: supply complex carbs and vitamins C, E, and A.

• Eggs: rich in choline and vitamin B12.

• Low-fat dairy products: provide protein and B12.

• Nuts and seeds: contain vitamin B1 and antioxidants.

• Sources of unsaturated fats: such as canola oil, olive oil, flaxseed oil.

Support Your Brain with the MIND Diet

The brain needs various nutrients to maintain healthy nerve signaling and cognitive processes. Proper brain nutrition enhances mood, concentration, and overall body function. That’s why a well-balanced diet is crucial for overall well-being.

One of the best brain-supporting diets is the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). Designed to slow brain aging and support nervous system function, it combines elements of the Mediterranean and DASH diets. This way of eating boosts memory and protects against cognitive decline.