When you live with a brain injury, you may hear things like, “You look fine,” even if you’re battling fatigue, memory lapses, migraines, or mood swings. Just because a brain injury isn’t visible on the outside—or doesn’t show up clearly on a scan—doesn’t mean it isn’t real.

And recovery isn’t just about what happens in the hospital. It’s what you do every day after. That’s where food can make a huge difference.

Here’s what the research tells us:

·     Omega-3 fatty acids (like DHA) are essential for brain cell membrane integrity, and may help reduce post-injury inflammation (2).

·     Polyphenols, found in deeply pigmented fruits and vegetables (like blueberries andpurple cabbage), support brain-derived neurotrophic factor (BDNF), a molecule linked to neuroplasticity and learning (3).

·     Zinc, magnesium, and vitamin D are often depleted after brain injury and play important roles in nerve signaling, memory, and mood (4).

·     Blood sugar control, through balanced meals and anti-inflammatory choices, helps regulate energy and focus (5).

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