Food for Thought?

Have you ever felt foggy after a sugary snack? Or more alert after a balanced meal? It’s not just your imagination! What you eat has a real effect on how your brain works. Research shows that food doesn’t just fuel your body, it shapes your thoughts, memory, mood, and even how your brain ages.

Let's look at how food and nutrition impact your brain at different stages of life, from before you're born all the way into old age.

Why does food matter for your brain?

Your brain is an energy hungry organ. Even though it’s only about 2% of your body weight, it uses up to 20% of your daily energy intake. It also needs specific nutrients to grow, build brain cells, send signals, and repair itself.

When your diet lacks certain vitamins, minerals, or healthy fats, or is overloaded with sugar and processed foods, it can affect how well your brain functions. This can impact memory, attention, emotions, and your risk of developing mental health conditions or diseases like Alzheimer’s.

How does food affect your brain before you are even born?

Nutrition starts affecting the brain before birth. A mother’s diet during pregnancy plays a big role in how a baby’s brain develops. During pregnancy, iodine and folic acid are essential for forming the baby’s brain and spinal cord and iron helps oxygen reach the brain, and babies born to mothers low in iron may have slower brain development

A healthy pregnancy diet supports smarter, healthier babies!

Does nutrition in early life also matter?

Breastfeeding is linked to better brain development. Breast milk is packed with nutrients that support the growing brain, including omega-3 fatty acids (especially DHA), which are crucial for building brain cells and developing the nervous system.

Research shows that babies who are breastfed tend to have slightly higher IQs and better cognitive performance later in life compared to those who are formula-fed. This effect remains even after accounting for factors like family income and parental education.

But it’s not just about the milk itself, a mother’s diet during breastfeeding matters too. Eating a balanced diet rich in healthy fats (like those in oily fish, nuts, and seeds), leafy greens, fruits, whole grains, and plenty of water helps ensure that breast milk provides all the nutrients a baby needs for optimal brain growth.

As children grow, they need lots of nutrients to support their growing brains. Their brains are developing rapidly, forming new connections, building memory, and learning to process the world around them. This period of brain growth demands a steady supply of high-quality nutrients. Without them, children may struggle with attention, energy, behaviour, and learning.

Can children eat too much sugar?

Many children start the day without a proper breakfast or grab sugary snacks that give them a short energy burst, which quickly lead to a crash. This can make it harder to focus, stay alert, and retain information in school.

• Skipping meals deprives the brain of the energy it needs to function.

• Sugary foods can cause quick spikes in blood sugar, followed by crashes that lead to irritability, tiredness, and poor concentration.

  
  

Low-glycemic index (GI) foods, like oats, whole grain bread, brown rice, and legumes, release glucose (the brain's main fuel) slowly into the bloodstream. This helps children maintain steady energy and attention throughout the school day. Studies have shown that children who eat low-GI breakfasts perform better on memory and attention tasks than those who eat sugary cereals or no breakfast at all.

What should children eat to support their brains?

Omega-3s, especially DHA (docosahexaenoic acid), are essential fats that make up a large part of the brain’s structure. They support learning, behaviour, and emotional regulation, and can typically be found in oily fish like salmon, sardines, and mackerel, and flaxseeds and walnuts. Not only this, but omega-3s have been found to help improve attention span, memory, and even reduce symptoms of ADHD in some children. However, the brain cannot produce omega-3s on its own, and so regular dietary intake is vital.

Iron is a key mineral the brain uses to carry oxygen to its cells. Low iron levels (which is common in children who don’t eat enough red meat or leafy greens) can lead to tiredness, trouble concentrating, and slower learning. Even more worrying, children with iron deficiency may show delays in development, lower test scores, and reduced motor skills. Therefore, iron is an important mineral to ensure all children receive in a steady supply.

B vitamins, especially B6, B12, and folate, are key for producing neurotransmitters (chemicals that carry messages in the brain). The brain works through a vast network of cells (neurons) that "talk" to each other by sending chemical messages. These messengers are called neurotransmitters, and they’re essential for every mental function, whether you're thinking, learning, remembering, or managing your mood.

To make these neurotransmitters, your body needs B vitamins, especially:

• Vitamin B6 (pyridoxine) - helps to produce important neurotransmitters such as serotonin (regulates mood and sleep), dopamine (reward and motivation) and GABA (calms the nerves and reduces anxiety). Without enough B6, these chemical messengers can get out of balance, which may lead to irritability, forgetfulness, or low mood.

• Vitamin B12 (cobalamin) - helps keep nerve cells healthy and plays a key role; producing myelin, the protective coating around nerves (like insulation on wires and supporting the production of dopamine and norepinephrine, which are vital for focus, alertness, and mood. A deficiency in B12, especially in children or older adults, can cause tiredness, memory problems, or even confusion.

• Folate (vitamin B9) - works alongside B12 in making DNA and neurotransmitters. It's especially important for; supporting brain development in babies and young children and regulating levels of homocysteine, a chemical that, when too high, is linked to brain aging and memory loss. Low folate levels can lead to poor concentration and slow processing of information.

These B vitamins work together as part of a team; if you're missing one, it can throw off the balance of neurotransmitter production and nerve function.

Where to get B vitamins?

• Vitamin B6: chicken, fish, bananas, potatoes, chickpeas

• Vitamin B12: meat, eggs, dairy, fortified cereals (important for vegetarians/vegans)

• Folate: leafy greens, lentils, citrus fruits, fortified grains

Eating a variety of whole, nutrient-rich foods ensures your brain gets the B vitamins it needs to stay sharp and balanced.

Iron and B vitamins are like the delivery trucks and messengers of the brain, without them, everything slows down.

What about adults?

Even in adulthood, your food choices affect how clearly you think and how you feel. A diet full of vegetables, fruits, whole grains, and healthy fats (like olive oil and nuts) helps keep your mind sharp. Whereas, highly processed foods and sugary snacks can lead to brain fog, mood swings, and even increase the risk of depression. Hydration also matters. Even mild dehydration can slow down thinking and focus.

As we age, the risk of memory loss and diseases like Alzheimer's grows. But food can help slow down that decline. The Mediterranean and MIND diets, rich in fish, veggies, nuts, and olive oil, have been linked to slower brain aging and a lower risk of dementia. B vitamins (like B12 and folate) protect against brain shrinkage and memory problems. Antioxidants (found in berries, dark chocolate, green tea) help fight inflammation and protect brain cells.help fight inflammation and protect brain cells.

So.. which foods should I eat?

What you put on your plate doesn’t just affect your waistline, it shapes how you think, feel, and age. Small changes in your diet can bring big benefits for brain health. Prioritising brain-friendly foods can improve memory, boost mood, and protect long-term mental clarity.

Brain-boosting foods:

• Oily fish (salmon, sardines): rich in omega-3 fats

• Berries: packed with antioxidants

• Leafy greens: loaded with brain-loving nutrients

• Nuts & seeds: great sources of vitamin E and healthy fats

• Whole grains: steady fuel for the brain.

But try to limit:

• Sugary drinks and snacks: quick highs followed by energy crashes

• Highly processed foods: may promote inflammation

• Trans fats and fried foods: linked to poorer memory and brain performance.

A simple rule: The more natural and colorful your plate, the better for your brain.

References

• Horta et al., (2015). Breastfeeding and IQ: The Lancet Global Health

• Smith et al., (2010). B vitamins and brain health: The Lancet

• Morris et al., (2015). The MIND diet and Alzheimer’s: JAMA Neurology

Assessed and Endorsed by the MedReport Medical Review Board