Nutrition for Cognitive Health

What your brain wants on your plate

Your brain is only about 2% of your body weight, but it gobbles up roughly 20% of your daily energy. It runs primarily on glucose, but it also desperately needs omega-3 fatty acids, antioxidants, and B vitamins to maintain its cellular machinery. What you eat directly affects how well you think. Not just over years, but within hours of a meal.

Source

Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 11(9), 1007–1014.

In real life...

Think of brain-friendly eating as building a plate, not following a strict diet. Aim for fatty fish like salmon twice a week for omega-3s, a daily handful of berries or walnuts for antioxidants, and leafy greens for folate. Swapping refined carbs for whole grains gives your brain a steadier fuel supply throughout the day.