Feed Your Mind: How Food Improves Brain Health

What Does My Brain Need?

Your brain is constantly working. It needs energy to carry out millions of tasks throughout your body to keep you healthy day-to-day. You get energy from food, so what you choose to eat has a direct impact on your brain health. Without enough energy, you likely can’t think as clearly and may have a hard time recalling things compared to when you are properly fueled. Your brain needs enough macronutrients (e.g., carbohydrates, protein and fat) and micronutrients (e.g., vitamins and minerals) to keep you optimally ready. The food you eat affects your brain’s ability to learn, recall and retain information; and adapt to new experiences – all key to strong performance as a Warfighter.

Macronutrients

CarbohydratesFatsProtein

Carbohydrates are your body’s main fuel source. These are broken down into glucose (the simplest form of carbohydrate), which is then used to fuel your brain. Sugars, starches and fibers are all types of carbs. Your brain uses about 20% of your body’s energy needs and it requires carbohydrates for essential functions. It’s recommended to get 45-65% of your daily calories from this macronutrient.

Fat is crucial for the brain’s ability to perform. The brain is nearly 60% fat, and some types of fats are better for your brain’s health than others. Omega-3 fatty acids are essential unsaturated fats that play a vital role in brain health. Your body can’t make Omega-3 fatty acids, so you have to get them from the food you eat. It’s recommended to get 20-35% of your daily calories from fat, preferably from unsaturated kinds.

Protein provides the building blocks for muscle, bone, cartilage and skin. It’s also essential for producing brain cells and neurotransmitters, the chemical messengers that allow nerves to communicate. There are animal, plant and non-animal sources of protein, all of which contribute to the brain’s energy needs. It’s recommended to get 10-35% of your daily calories from this macronutrient.

Micronutrients

Building an Eating Plan that Supports Brain Health

It’s no surprise foods that support brain health also support your physical health. It’s all connected! When choosing what to eat, aim for nutrient-dense foods over calorie-dense foods. Ultra- and high-processed foods are often calorie-dense and provide less health benefits than nutrient-dense foods. A balanced eating plan includes:

Colorful fruits and vegetables, especially dark, leafy greens

All 3 macronutrients, especially complex carbohydrates, lean proteins and healthy fats (including foods with Omega-3 fatty acids)

Grains, with 50% or more being whole grains

Low-fat dairy products like cottage cheese, milk and yogurt

Unhealthy Eating Behaviors to Be Mindful Of

Just as there are behaviors that support brain health, there are behaviors that can be harmful. Take a moment to reflect on your relationship with food and the habits influencing your food choices. Your brain needs nutrients to function properly. If your brain doesn’t get enough or the right nutrients it needs, you may experience reduced concentration, moodiness (i.e., feeling hangry) and poor decision-making. Over time, not getting enough nutrients may lead to eating disorders, loss of brain tissue and damaged neural connections (e.g., brain function).

If you intentionally or unintentionally experience any of the behaviors below, consider speaking to your health care provider about ways to improve your eating habits.

• Restricting certain ingredients/foods or entire food groups
• Consuming certain ingredients/foods or food groups in excess
• Using extreme diets for weight loss or physical outcomes
• Not meeting your basic caloric needs (e.g., less than 1500 calories per day for men and less than 1200 per day for women)
• Obsessively thinking about the foods you are consuming