Feed Your Brain: How Food Impacts Focus, Mood, and Long-Term Mental Clarity

Written by: Claudia Haller NBC-HWC

Ever walk into a room and forget why you went in there? Or read the same paragraph three times before it finally sticks? We’ve all been there. While occasional brain fog or forgetfulness is perfectly normal, many people are starting to think more deeply (pun slightly intended) about their brain health.

Lately, I’ve noticed something interesting in my health coaching conversations. Clients who used to come in primarily focused on weight or energy are shifting gears. They're talking about aging parents or relatives with Alzheimer’s. They're asking what they can do now to protect their brains later. They're realizing that the choices they make every day, especially when it comes to what is on their plate, can help support memory, focus, and mood in the long run.

So, let’s take a look at how food influences your brain, and how you can eat in a way that supports clarity today and cognitive resilience tomorrow.
 
Why Brain Health Deserves a Spot on Your Wellness Priority List
Our brains are incredible, managing everything from our thoughts and feelings to coordination, decision-making, and whether or not we remember where we left our phone. But they’re also sensitive to inflammation, blood sugar swings, and nutrient deficiencies.

The health of your brain is closely tied to the health of your gut, your cardiovascular system, and your metabolic balance. In fact, research shows that cognitive decline can begin decades before symptoms show up, which is why prevention and daily habits are so important.

We’re learning more every year about how what we eat directly affects mental clarity, mood regulation, and even our risk for conditions like dementia or depression. The bottom line:

Your brain is always hungry, and what you feed it matters.

What the Brain Loves: Nutrients That Support Mental Function
Let’s talk food. While there’s no one-size-fits-all brain diet, certain nutrients stand out as cognitive MVPs. Here are a few things your brain is begging for:
Omega-3 Fatty Acids
Found in: salmon, sardines, walnuts, flaxseed
Omega-3s help keep brain cells flexible and support communication between neurons. They also play a role in mood regulation and reducing inflammation, which is a key player in brain aging.

Antioxidants
Found in: blueberries, spinach, turmeric, dark chocolate  
These little defenders protect the brain from oxidative stress, which is basically internal rusting that happens over time. Berries, in particular, have been linked to improved memory.

B Vitamins (especially B6, B12, and Folate)
Found in: leafy greens, eggs, beans, whole grains  
These are essential for energy production and supporting the nervous system. B12 is particularly important as we age, since absorption tends to decrease over time.

Choline
Found in: eggs (especially the yolk), liver, soybeans  
Choline is needed to make acetylcholine, a neurotransmitter that helps with memory and muscle control.

Healthy Fats
Found in: avocados, olive oil, nuts, seeds  
Your brain is about 60% fat. The quality of fat in your diet can directly impact your cognitive function. Please skip the “low-fat everything” trend! Your brain needs these good guys.

Probiotics and Prebiotics
Found in: yogurt, kefir, kimchi, garlic, onions  
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The gut and brain are connected by the vagus nerve, and what’s happening in your microbiome can influence everything from mood to mental sharpness. Though we often think of the emotional and cognitive areas of the brain as separate from our gut functions, they are very much linked. There is bidirectional communication happening between your brain and gastrointestinal tract. This is called the “brain-gut axis.”

Probiotics (beneficial bacteria) and prebiotics (the food for those bacteria) help balance the gut microbiome, which in turn modulates the gut-brain axis. For a healthy brain, start with a healthy gut!

Foods That May Not Do Your Brain Any Favors

A happy, healthy life is all about balance. You don’t need to eat perfectly to support brain health, but being mindful of these common culprits can go a long way:

Excess sugar and refined carbs: These can spike blood sugar and then crash it, leading to fatigue and brain fog. Sugar is not all bad; the human body actually needs it, as its primary source of energy. However, our bodies need the amount of sugar to stay at a consistent level. That’s where excess can become a problem. When the body has too much sugar, it rapidly produces insulin in an attempt to level it out. This causes blood glucose to decrease, which results in a sudden drop in energy. The key is not to avoid sugar altogether (or carbohydrates, which break down into sugar); it’s to maintain balance. Enjoy simple sugars in moderation, and when you do eat them, make sure to offset them with nutrient-dense meals.

(Check out this article to learn about some ways you may be unknowingly spiking your blood sugar!)

Highly processed foods: It’s easy to fall into the trap of “grab and go.” These foods are readily available on store shelves (not to mention addictive). Unfortunately, the trade-off for convenience is that processed foods are stripped of nutrients and loaded with additives that can affect mood and inflammation.
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Industrial seed oils: Cooking oils are not all created equally. Industrial seed oils are highly processed oils extracted from the seeds of various plants. These include canola, corn, cottonseed, soy, sunflower, safflower, grapeseed, and rice bran. Though whole seeds can absolutely be part of a healthy diet, when they are turned into oils, they are heavily processed with chemicals, which strips the seeds of their nutrients. Seed oils also contain high levels of omega-6 fats. Found in many fast foods and processed snacks, these oils can promote inflammation when consumed in excess. Some healthier alternatives are olive oil, avocado oil, and coconut oil.
 
Daily Habits That Help Your Brain Thrive
You don’t need to overhaul your life overnight. Instead, think about adding in a few brain-friendly practices that feel doable for you.

Build meals that balance blood sugar: Include protein, fiber, and healthy fats to help maintain steady energy and mental clarity.

Hydrate: Even mild dehydration can cause fatigue and poor concentration.
(Click here for tips on getting your daily intake of water!)

Don’t skip breakfast: A nourishing start can set the tone for how your brain functions all day.

Eat colorfully: The more natural color on your plate (from fruits and veggies, not frosting), the more antioxidants you’re getting.

Practice mindful eating: Slowing down at meals helps with digestion, absorption, and satisfaction, which all affect how your brain and body feel afterward.
(Read this article for more on mindful eating!)
 
What a Brain-Friendly Day Could Look Like
Here are some simple meal ideas that deliver big benefits to your brain:
Breakfast: Avocado toast on whole grain bread with an egg and a side of berries

Snack: Apple slices with almond butter and a sprinkle of cinnamon

Lunch: Spinach salad with grilled salmon, quinoa, walnuts, and a lemon-olive oil dressing

Smoothie idea: Blueberries, spinach, flaxseed, plant-based protein, almond milk
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These meals aren’t just healthy; they’re specifically designed to nourish your brain and support focus, mood, and long-term cognitive wellness!

Final Thoughts: Your Brain Is Worth Feeding Well
Whether you’re looking to stay active, sharp at work, stay connected with your family as you age, or just feel a little less foggy during the afternoon slump, food can be one of your most powerful tools.

The great thing is, supporting your brain doesn’t require perfection, just intention. Small shifts, made consistently, add up over time. And if you’re feeling overwhelmed or unsure where to start, a health coach can help you figure out what works best for your lifestyle, preferences, and long-term goals. Browse the Virtual Health Coaches directory HERE to find the right health coach for your needs! All of our coaches are trained in behavior change, positive psychology, motivational interviewing, and other powerful coaching techniques that will give you the best chance for success on your health change journey.​

Your brain is doing a lot for you every day. Feeding it well is one of the best ways to return the favor.

Looking to take a deeper dive? Here are some resources to check out for a little further reading.

Articles:
·         Harvard Health Publishing: “Nutritional Psychiatry: Your Brain on Food”
 A clear overview of how food affects mental health, from Harvard Medical School
 
·         National Institute on Aging (NIA): “What Do We Know About Diet and Prevention of Alzheimer's Disease?” 
Government-backed summary of research on diet and cognitive decline prevention
 
·         Journal of Alzheimer's Disease: “Studies supporting the MIND Diet ”
Example study: MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease
 
Books & Expert Recommendations:
·         Brain Food: The Surprising Science of Eating for Cognitive Power by Dr. Lisa Mosconi  
A neuroscientist’s guide to the connection between food and brain health, especially focused on women’s cognitive wellness
 
·         The UltraMind Solution by Dr. Mark Hyman 
Explores how addressing inflammation, toxins, and diet can dramatically improve mental clarity and emotional balance
 
·         Grain Brain by Dr. David Perlmutter 
A neurologist’s take on the effects of gluten, carbs, and sugar on brain aging and cognitive function.
 
·         The End of Alzheimer’s by Dr. Dale Bredesen
A groundbreaking look at reversing cognitive decline through lifestyle and diet, based on decades of clinical research
 
·         Change Your Brain, Change Your Life by Dr. Daniel Amen
Discusses brain imaging and the role of nutrition, supplements, and lifestyle in mental health and focus.

Sources:
Breit, Sigrid, et al. “Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders.” Frontiers in Psychiatry, vol. 9, Mar. 2018, https://doi.org/10.3389/fpsyt.2018.00044.
 
Cleveland Clinic. “Seed Oils: Are They Actually Toxic?” Cleveland Clinic, 3 March 2025, health.clevelandclinic.org/seed-oils-are-they-actually-toxic.
 
Haller, Claudia, NBC-HWC. “Hydration Hacks: How to Drink More Water.” Vibrant Health by Claudia, 9 June 2023, www.vibranthealthbyclaudia.com/blog/hydration-hacks-how-to-drink-more-water?rq=hydration.
 
Haller, Claudia, NBC-HWC. “The Transformative Power of Saying Grace and Eating Mindfully.” Vibrant Health by Claudia, 20 Feb. 2024, www.vibranthealthbyclaudia.com/blog/the-transformative-power-of-saying-grace-and-eating-mindfully.
 
Haller, Claudia, NBC-HWC. “Unveiling the Secrets of Hidden Sugars: A Guide to Reading Labels and Protecting Your Health.” Vibrant Health by Claudia, 5 Mar. 2024, www.vibranthealthbyclaudia.com/blog/unveiling-the-secrets-of-hidden-sugars-a-guide-to-reading-labels-and-protecting-your-health?rq=processed%20food.
 
Sammer, Karen, NBC-HWC. “10 Daily Habits That Spike Blood Sugar and Cravings.” Virtual Health Coaches, www.virtualhealthcoaches.com/blog/10-daily-habits-that-spike-blood-sugar-and-cravings
 
Sanford Health News Staff. “Sugar Crash Effects and How to Fix Them.” Sanford Health News, 4 Apr. 2025, news.sanfordhealth.org/healthy-living/sugar-crash-effects.
Wasta, Vanessa, MBA and Tantibanchachai, Chanapa. “Brain Changes Linked With Alzheimer’s Years Before Symptoms Appear.” Johns Hopkins Medicine, 14 May 2019, www.hopkinsmedicine.org/news/newsroom/news-releases/2019/05/brain-changes-linked-with-alzheimers-years-before-symptoms-appear.