Nutrients to Boost Your Brain Health

Did you know that while your brain only makes up about 2% of your body weight, it demands a hefty 20% of your daily energy intake? That’s a lot of fuel for one organ! Because of this, nourishing your brain with the right nutrients is essential—not just for mental clarity and focus, but also for supporting memory, mood, and even long-term cognitive health.

The brain is your body’s command center, responsible for everything from decision-making to connecting with those around you. What you eat can make a remarkable difference in your cognitive abilities, focus, and overall mental well-being. Let's explore some key nutrients that help unlock your brain's full potential, along with a variety of food choices to ensure you're meeting your needs.

1. Omega-3 Fatty Acids 🐟
Omega-3s are essential fatty acids that are crucial for building and maintaining brain and nerve cells. They play a significant role in memory, learning, and even combating mental disorders. The most beneficial types of omega-3s for brain health are DHA and EPA.

FOOD CHOICES: 
Fatty Fish: Salmon, mackerel, sardines, and trout
Plant-Based Sources: Chia seeds, flaxseeds, hemp seeds, and walnuts
Fortified Foods: Omega-3 fortified eggs and dairy products
Supplements: If you’re not a fan of fish, consider an algae-based omega-3 supplement (see Phil's guide to choosing supplements in her new book, " Cracking The Food Code")

2. Antioxidants 🫐
Antioxidants help combat oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases. They protect brain cells from damage and promote overall brain health.

FOOD CHOICES: 
Berries: Blueberries, strawberries, blackberries, and raspberries are antioxidant powerhouses.
Dark Chocolate: Look for chocolate with at least 70% cocoa to get the most antioxidants.
Nuts and Seeds: Pecans, almonds, sunflower seeds, and pumpkin seeds
Colorful Veggies: Spinach, kale, bell peppers, and carrots

3. B Vitamins 🥦
B vitamins (particularly B6, B9, and B12) are essential for producing energy, synthesizing and repairing DNA, neurotransmitter synthesis, and regulating homocysteine levels. High homocysteine levels have been linked to a higher risk of cognitive decline.

FOOD CHOICES: 
Leafy Greens: Spinach, kale, collard greens, and Swiss chard
Whole Grains: Brown rice, oats, barley, and quinoa
Animal Sources: Eggs, dairy, chicken, and fish
Legumes: Lentils, chickpeas, and black beans
Fortified Cereals: Check for B vitamin fortification in whole-grain cereals

4. Water 💧
Even mild dehydration can negatively affect concentration, alertness, and short-term memory. The brain is highly sensitive to hydration levels, so staying well-hydrated is essential for optimal brain function.

TIPS FOR STAYING HYDRATED: 
Water: Aim for 8–10 cups of water a day, or more if you’re active.
Hydrating Foods: Cucumbers, celery, watermelon, oranges, and strawberries
Herbal Teas: Peppermint, chamomile, or green tea (which also provides antioxidants)
Electrolyte Drinks (low in sugar-read the labels): Especially if you’re exercising heavily, consider natural electrolyte options like coconut water.

5. Choline 🥚
Choline is a lesser-known yet essential nutrient that the body uses to produce acetylcholine, a neurotransmitter crucial for mood, memory, and other cognitive functions. It plays a key role in brain development and function.

FOOD CHOICES: 
Eggs: Particularly the yolk, which is one of the best sources of choline
Lean Meats: Chicken, turkey, and beef
Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower
Legumes: Soybeans, kidney beans, and navy beans
Fish: Cod and salmon

Brain Health Tips as We Age
As we grow older, maintaining brain health becomes even more critical. Aging naturally brings changes in brain structure and function, and lifestyle choices can influence how we navigate these changes. Here are a few ways to protect brain health as we age:

Manage Inflammation: Chronic inflammation has been linked to cognitive decline, mood disorders, and increased risk of neurodegenerative diseases. An anti-inflammatory diet rich in colorful fruits and vegetables, whole grains, and omega-3s can help reduce inflammation and support brain health.

Stay Physically Active: Regular physical activity improves blood flow to the brain, promotes neuroplasticity (the brain’s ability to form new connections), and reduces inflammation.

Prioritize Sleep: Quality sleep is essential for memory consolidation and removing waste products from the brain. Aim for 7-9 hours of restful sleep each night to support brain health.

Engage in Mental Exercises: Keep your brain sharp by learning new skills, reading, doing puzzles, or engaging in stimulating conversations. Mental stimulation can help strengthen neural connections and delay cognitive decline.

Cultivate Social Connections: Social interaction helps maintain emotional health and mental resilience, both of which are essential for long-term cognitive health. Spending time with friends, family, and your community can have positive effects on the brain.

Take Charge of Your Health with Phil's 30 Day REBOOT and Cracking The Food Code
For those looking to dive deeper into creating healthier, sustainable eating habits that support brain health and reduce inflammation, Phil’s 30 Day REBOOT is the perfect place to start. This program is designed to RESET your metabolism, REFUEL your body, and REWIRE your habits for lasting wellness. Through a balanced, anti-inflammatory approach, the REBOOT (online) program empowers you with practical tools and personalized support to make meaningful changes in your life.

In addition, Philippa’s new book, Cracking The Food Code, offers valuable insights into how to combat inflammation, eat for long-term health, and cultivate sustainable eating habits. This book is packed with science-backed strategies and practical advice, making it an excellent resource for anyone looking to improve their health and take control of their wellness journey.

Invest in your brain health, take charge of your body, and start building habits that nourish your mind, body, and spirit. Whether through the REBOOT program; Philippa's engaging talks; or Cracking The Food Code, you'll have the guidance and support you need to thrive at every stage of life.

For more insights into how nutrition affects your brain health, including the latest science behind these nutrients, stay tuned to Phil Knows Food. Transforming your eating habits is a powerful step toward lifelong cognitive wellness. Reach out if you're interested in personalized nutrition counseling or speaking engagements where I share more about brain health and beyond. Let’s work together to keep you thriving, one meal at a time!