We’ve all been told that eating a healthy diet is important, but how exactly does nutrition affect our brains? The brain is one of the most important organs in the body, allowing us to enable and interpret processes involving memory, perception, motor skills, emotions, and almost every other function. Since the brain requires nutrients from the foods we eat, the certain types and amounts of food we eat can directly affect how well the brain maintains these functions.

According to Stanford Medicine, the brain weighs about 2% of our body weight, but consumes about 20% of the body’s energy. The brain relies on certain nutrients as fuel to function properly. The brain’s primary source of energy is glucose, and the brain is sensitive to the amount and type of glucose it receives. Glucose can be found in whole, nutrient dense foods such as fruits, dairy, starchy vegetables, and grains, which are complex carbohydrates that break down and supply glucose to the brain. Amino acids are another important factor of brain health. They are building blocks for protein and are necessary for the synthesis of neurotransmitters, which are chemical messengers that allow nerve cells to communicate. They influence mood regulation, blood sugar, focus, and sleep. Amino acids are found in protein-dense foods like meat, fish, tofu, and beans. Omega-3 fatty acids are another type of nutrient that supports brain health. These healthy fats can help protect the brain and maintain cognitive function as we get older. Omega-3 fatty acids are found in fatty fish, chia seeds, flaxseeds, soybeans, and walnuts.

Incorporating a few habits throughout your day can help maintain a healthy and functioning brain. Having a well-balanced diet that includes nutrient dense foods, while also incorporating foods you enjoy and crave, can support brain health. Consistently nourishing your brain with colorful plates of your favorite fruits, vegetables, healthy fats, and protein-dense foods can be a sustainable way to provide it with the nutrients it needs to support healthy brain activity.

Article written by: Adriana Kirakosyan “My name is Adriana Kirakosyan and I have a deep love for learning and engaging with different mental health topics. I received my Bachelor’s of Arts in Psychology from University of California, San Diego in June 2026, and I will continue my education by pursuing a master’s degree in the near future.”