11 principles for brain healthy nutrition …

Brain health isn’t something to think about only when problems arise, it’s something to protect and nourish every day. At Scott Free Clinic, brain health coaching is one of the eight free core services we provide, emphasizing the critical connection between the mind, body, and spirit. And since March is national Nutrition Month, there’s no better time to explore the profound impact of nutrition on brain health.

Dr. Daniel Amen, a leading psychiatrist and brain health expert, has extensively studied the link between diet and cognitive well-being. His research, backed by clinical findings at Amen Clinics, identifies 11 key principles for brain-healthy nutrition — guidelines that can help improve focus, mood, memory, and even long-term brain resilience.

WHY NUTRITION IS VITAL FOR BRAIN HEALTH
Your brain is a high-energy organ, consuming twenty percent of your daily calories despite making up only about two percent of your body weight. Every bite you eat either fuels your brain with nutrients that enhance cognitive function or exposes it to substances that trigger inflammation, oxidative stress, and mental fatigue. Poor diet choices have been linked to depression, anxiety, brain fog, and even neurodegenerative diseases. On the other hand, the right foods boost neurotransmitter production, stabilize blood sugar, reduce inflammation, and support mental clarity.

Let’s take a closer look at the 11 brain-healthy nutrition principles Dr. Amen recommends for optimal cognitive function and emotional well-being.

1. High-quality calories. Not all calories are created equal. Dr. Amen advises avoiding empty calories from processed foods, refined sugars, and artificial additives, which offer little nutritional value. Instead, choose nutrient-dense whole foods—such as lean proteins, vegetables, nuts, and berries that provide essential vitamins, minerals, and antioxidants for brain repair and function.

2. Water. Even mild dehydration can impair concentration, memory, and mood. Dr. Amen recommends drinking half your body weight in ounces daily — for example, a 160-pound person should aim for eighty ounces (about 2.4 liters) of water. Hydration keeps your brain alert, supports detoxification, and enhances neurotransmitter function.

3. Healthy, clean protein. Protein is crucial for producing neurotransmitters like dopamine and serotonin, which regulate mood and focus. Dr. Amen advises consuming clean, high-quality protein sources, such as wild-caught fish, grass-fed meats, free-range poultry, eggs, and plant-based proteins like lentils and quinoa. Avoid processed meats and protein sources containing hormones or additives.

4. Smart carbohydrates. Carbohydrates provide essential energy for the brain, but refined carbs and sugar spikes can lead to mental crashes and inflammation. Instead, Dr. Amen recommends low-glycemic carbohydrates, such as sweet potatoes, whole grains, legumes, and fibrous vegetables, to provide sustained energy and stabilize blood sugar levels.

5. Healthy fat. Your brain is sixty percent fat, making healthy fats essential for cognitive function. Dr. Amen emphasizes consuming omega-3 fatty acids from sources like wild salmon, walnuts, flaxseeds, and avocados, which help reduce inflammation and protect brain cell integrity. Processed trans fats and vegetable oils, on the other hand, should be avoided due to their damaging effects on brain health.

6. Eat from the rainbow. Each color in fruits and vegetables represents unique phytonutrients that combat oxidative stress and inflammation. Dr. Amen encourages eating a wide variety of colorful plant foods, including leafy greens, blueberries, bell peppers, and purple cabbage, to support memory, learning, and overall brain health.

7. Brain-healthy herbs and spices. Spices aren’t just for flavor, they contain potent brain-boosting compounds. Dr. Amen highlights turmeric (curcumin), rosemary, cinnamon, and sage for their ability to enhance memory, reduce inflammation, and protect against cognitive decline.

8. Only clean food. Toxins in pesticides, artificial preservatives, and chemical additives can negatively impact brain health. Dr. Amen stresses eating organic when possible and choosing pasture-raised meats and dairy to avoid harmful chemicals. The Think Dirty app is a helpful tool for checking the cleanliness of food and personal care products.

9. Check out food allergies. Food sensitivities can trigger brain fog, mood swings, headaches, and fatigue. Dr. Amen recommends testing for common allergens like gluten, dairy, and soy and eliminating any foods that cause inflammation or cognitive impairment. Keeping a food journal can help identify potential dietary triggers.

10. Using food to heal your mind. Certain foods can actively support brain healing and emotional well-being. Dr. Amen highlights:

Dark chocolate (rich in flavonoids, boosts focus and mood).

Green tea (L-theanine enhances calm and attention).

Fermented foods (probiotics support mental health).

Using nutrition strategically can help manage stress, anxiety, depression, and even PTSD.

11. Gut-brain connection. Your gut and brain are directly connected through the gut-brain axis. Dr. Amen stresses the importance of gut health for mental well-being, as gut bacteria produce serotonin, dopamine, and other neurotransmitters. A diet rich in probiotic foods (yogurt, sauerkraut, kimchi) and prebiotics (onions, garlic, bananas, asparagus) helps balance gut bacteria, supporting mood and cognitive function.

Dr. Amen’s brain-healthy nutrition principles aren’t just about improving memory or focus, they’re about enhancing your overall mental well-being, preventing cognitive decline, and even reducing your risk of anxiety and depression. By making simple but powerful dietary changes, you can nourish your brain, boost your energy, and protect your long-term cognitive health.

This national Nutrition Month, take the time to evaluate your diet because when you feed your brain well, your entire life benefits.

Scotty