Your brain is the hungriest organ in your body, using up to 20% of your daily energy, even at rest. Every thought, memory, mood shift, and decision you make depends on the nutrients you feed it. While genetics shape your baseline, nutrition is one of the most powerful, modifiable tools you have to support your brain’s longevity, clarity, and resilience.

This blueprint breaks down how key nutrients and food patterns fuel sharper thinking, stronger memory, steady mood, and healthier aging.

Stabilize Blood Sugar for Steady Thinking

High blood sugar levels and insulin in the body may be linked to lower insulin in the brain which means our bodies can’t clear toxic beta-amyloid out of the brain. Your brain works best with consistent fuel throughout the day. Large blood sugar spikes followed by crashes can trigger brain fog, fatigue, and inflammation over time. Stabilize your glucose by building meals with protein, fiber and healthy fats, pairing carbs with fiber and/or protein and using meal sequencing: veggies → protein → starch.

Support Healthy Blood Flow Through Smart Food Choices

The brain depends on strong blood flow. High blood pressure and poor circulation can reduce oxygen to brain cells and increase risk of cognitive decline. Brain friendly foods include leafy greens, berries, beans, lentils, nuts, seeds, yogurt, and olive oil. Limit high sodium processed foods, fast foods, deli meats, and excess added sugars (which drive insulin resistance and blood pressure problems). Check out the DASH diet or Mediterranean diet.

Feed Your Brain Healthy Fats

Your brain is nearly 60% fat, and omega-3 fatty acids are essential for memory, learning, and mood. Top sources include salmon, sardines, and other fatty fish, chia seeds, flaxseeds, walnuts, avocado, and extra virgin olive oil. Healthy fats build strong brain cells and reduce inflammation.

Boost Fiber for the Gut–Brain Connection

Fiber nourishes gut bacteria that produce compounds that support mood, memory, and reduce inflammation. Choose complex carbohydrates. When reading food labels, look for at least 3 grams of fiber per serving. Best sources include vegetables, berries, 100% whole grains, ancient grains (farro, quinoa, barley, etc.), beans, lentils, nuts, and seeds.

Load Up on Antioxidants

Antioxidant-rich foods protect the brain from oxidative stress; the “wear and tear” that accelerates aging. Brain protective foods include berries, leafy greens, colorful fruits and vegetables, green tea, dark chocolate, and herbs and spices. Eating a colorful plate is like feeding your brain resilience.

Hydrate for Mental Clarity

Even mild dehydration can reduce focus and memory. Aim for steady water intake throughout the day with around 64 ounces per day and include hydrating foods like cucumbers, citrus, and leafy greens.

Putting it Together: Your Daily Neuro-Nutrition Blueprint

• Include omega-3s daily.
• Fill half your plate with colorful produce and include variety.
• Build meals with protein + healthy fat + fiber.
• Choose whole food over processed food.
• Drink water throughout the day.

Interested in learning more about nutrition and brain health? Join OSU Health Plan Health Coach Lindsay on Tuesday, March 17 from 11:00 a.m. to 11:30 a.m. for the educational program "The Neuro-Nutrition Blueprint: Building a Better Brain Through Food". Click here to register.