The Brain and Food

It's  noon at around 1300, you started losing focus, wait, you remembered you didnt eat breakfast this morning before going to work. No water either. Got to go and eat something. Yes. 

Have you ever stopped to wonder what your brain is actually made of , not just metaphorically, but physically? If you were to remove all moisture from the brain and break it down to its basic nutritional elements, you would find a remarkable composition. Most of it would be made of fats, also known as lipids. The rest would consist of proteins, amino acids, traces of vital micronutrients, and glucose.

Though the brain is clearly more than just the sum of its parts, each of these nutrients plays a distinct and powerful role in shaping how we think, feel, and function. That post-lunch sluggishness or late-night burst of energy might not be random at all. It could simply be the result of what you have eaten, or failed to eat.

Among the fats that make up the brain, omega 3 and omega 6 fatty acids stand out. These essential fats are critical to maintaining and building healthy cell membranes. They have also been linked to protecting against degenerative brain conditions. Since the body cannot produce these omegas on its own, they must come from our diets, from foods like fatty fish, seeds, and nuts. But while some fats nourish the brain, others, such as trans and saturated fats, may harm it over time, compromising cognitive function and mental clarity. Think Japan and other cultures that consumes seafood. 

Proteins and amino acids, the building blocks of growth and repair, also shape how we feel and behave. Amino acids serve as precursors to neurotransmitters , those tiny messengers that relay information between brain cells. They influence mood, sleep, attention, and even appetite. That feeling of calm after a heavy pasta meal, or the alertness that follows a protein-rich dish, is no coincidence. The nutrients in our food literally speak the language of the brain.

But these nutrients must compete for access, and no single food provides everything. A varied diet rich in proteins, whole grains, and plant-based foods helps keep this balance in check. It ensures that the release of neurotransmitters like dopamine, serotonin, and norepinephrine remains steady, preventing emotional swings and supporting mental resilience.

Then there are the often-overlooked micronutrients. Found abundantly in fruits, vegetables, and whole foods, these small compounds have a big impact. Antioxidants defend the brain against harmful free radicals, allowing it to function longer and more efficiently. Vitamins like B6, B12, and folic acid help prevent brain diseases and cognitive decline. Minerals like iron, copper, zinc, and sodium support early brain development and ongoing mental sharpness.

And all of these nutrients need fuel to work. Although your brain only accounts for about 2 percent of your body weight, it uses nearly 20 percent of your energy. Most of this energy comes from glucose, the blood sugar produced when we digest carbohydrates. In fact, one of the earliest signs of nutrient deficiency is a dip in mental performance, particularly in the brain’s frontal lobe.

But not all carbohydrates are equal. High glycemic foods, such as white bread and sugary snacks, flood the bloodstream with glucose, only to cause a rapid crash that can leave us foggy and irritable. On the other hand, complex carbohydrates from oats, grains, and legumes release glucose slowly, supporting steady attention and mood throughout the day.

In the end, food is more than fuel, it is information. It tells your brain how to feel, how to think, and how to function. Every bite we take shapes our mood, our memory, and even our sense of self. When we nourish our bodies with intention, we empower the most remarkable organ we have, the human brain, to do what it was designed to do: thrive.

Let us not forget that what we choose to bite, chew, and swallow has a lasting impact, not just on our physical health, but on our emotional and cognitive well-being too. The path to a sharper, calmer, more focused mind might just begin on your plate.

Eat good, 

Pal Ronnie