After a head injury or traumatic brain injury (TBI), your brain is trying to repair itself while also dealing with inflammation, pain, fatigue, and sometimes big changes in mood and thinking. What you eat and drink during this time really matters. A strong recovery plan often includes:
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A high-protein, anti-inflammatory diet (Mediterranean-style or, in some cases, a ketogenic diet)
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Targeted supplements like omega-3s, B vitamins, creatine, and magnesium (with medical guidance)
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Lifestyle support from a nurse practitioner
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Integrative chiropractic care for the spine, muscles, and nervous system
This article explains how all of these pieces can work together to support brain healing after a head injury, and how clinicians like Dr. Alexander Jimenez, DC, APRN, FNP-BC, use an integrative approach that blends nutrition, diagnostics, and advanced chiropractic care for injury patients. El Paso, TX Doctor Of Chiropractic
Why Nutrition Matters So Much After a Head Injury
After a TBI, the brain goes through a “metabolic crisis.” It needs more energy and nutrients to repair damage, but it may not use glucose (sugar) as effectively as before. This can lead to fatigue, brain fog, and slower recovery. Nutrition therapy aims to give the brain the raw materials it needs to heal and protect itself. Flint Rehab
Key ways a good diet helps after a head injury:
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Supports brain cell repair – Protein and certain fats help rebuild cell membranes and support nerve signaling. gaylord.org+1
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Reduces inflammation – Antioxidants and healthy fats calm down inflammation that can worsen symptoms. UCLA Health+1
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Fuels energy production – Balanced meals prevent big blood sugar swings and keep brain fuel steady. gaylord.org+1
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Supports the gut-brain axis – A healthier gut microbiome can improve nutrient absorption and brain function. Flint Rehab+1
Many rehab and neurology programs now teach nutrition as a core part of TBI recovery, including the use of Mediterranean-style diets and targeted supplements for brain healing. UCLA Health+2Flint Rehab+2
Big-Picture Eating Patterns: Mediterranean and Ketogenic Diets
Mediterranean-style pattern
The Mediterranean diet is one of the best-studied eating patterns for brain and heart health. It has also been highlighted as helpful for people recovering from TBI. UCLA Health+2gaylord.org+2
This pattern focuses on:
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Plenty of fruits and vegetables
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Whole grains (oats, brown rice, quinoa, whole-grain bread)
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Legumes (beans, lentils, chickpeas)
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Nuts and seeds
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Olive oil as the main fat
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Fish and seafood several times per week
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Smaller amounts of poultry, eggs, and dairy
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Limited red meat, sugary drinks, and highly processed foods
Why it helps the brain:
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Rich in antioxidants that help fight free radicals and oxidative stress after TBI
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High in omega-3 fats from fish and nuts, which support brain structure and signaling
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Naturally lower in added sugar and refined carbs, which can worsen inflammation and energy crashes
UCLA Health and other brain programs point to this style of eating as one of the most supportive for brain health after injury. UCLA Health+1
Easy Mediterranean-style swaps:
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Use olive oil instead of butter for cooking
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Choose baked fish instead of fried meats
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Replace white bread with whole-grain bread
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Add a side salad or veggies to every meal
Ketogenic diet: when and why it’s considered
For some patients, a ketogenic (keto) diet may be considered under medical supervision. After TBI, the brain may struggle to use glucose well; ketones (made from fat) can provide an alternative fuel source. Flint Rehab+1
A ketogenic diet is:
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Very low in carbohydrates
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High in fat
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Moderate in protein
Examples of keto-friendly foods:
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Eggs, plain Greek yogurt, cottage cheese
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Avocados, olives, olive oil
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Fatty fish (salmon, mackerel, sardines)
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Nuts and seeds
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Leafy green vegetables
Some animal studies suggest ketogenic diets may reduce brain inflammation and improve cognition after TBI, though human data is still developing. Flint Rehab+1
Important cautions:
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Keto is not right for everyone (for example, people with certain liver, kidney, or metabolic conditions).
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It may raise cholesterol in some individuals.
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It can interact with medications or other health issues.
A nurse practitioner or other qualified clinician should help decide if keto is reasonable and safe, and monitor lab work over time.
Core Building Blocks: Protein, Healthy Fats, and Smart Carbs
Protein: rebuilding and repair
After a head injury, protein needs often increase. Protein helps repair muscles, brain tissue, and other damaged structures. Rehab centers emphasize higher protein intake during TBI recovery. gaylord.org+2Flint Rehab+2
Good protein sources:
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Lean poultry (chicken, turkey)
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Fish and seafood
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Eggs
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Greek yogurt and cottage cheese
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Beans, lentils, chickpeas
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Tofu and tempeh
Practical tips:
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Include protein in every meal and snack (for example, nuts with fruit, hummus with veggies).
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Use smoothies with Greek yogurt or protein powder if chewing is tiring.
Healthy fats and omega-3s
The brain is made largely of fat, and omega-3 fatty acids are especially important for brain cell membranes and nerve signaling. Studies show omega-3s support cognition, memory, and the growth of new nerve cells. deneurorehab.com+3UCLA Health+3Flint Rehab+3
Omega-3–rich foods:
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Salmon, trout, sardines, mackerel
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Herring and tuna (in moderation)
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Walnuts and pecans
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Chia, flax, and hemp seeds
Other helpful fats:
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Olive oil
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Avocados
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Almonds and pistachios
Flint Rehab and several brain injury resources recommend focusing on these fats while keeping trans fats and heavily fried foods low. Flint Rehab+2Flint Rehab+2
Smart carbohydrates
While the brain often uses glucose for fuel, quality and timing matter a lot after TBI. Whole grains, fruits, and vegetables provide slower, steadier energy compared to sugary drinks and sweets. gaylord.org+2UCLA Health+2
Choose more:
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Oats, quinoa, brown rice
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Sweet potatoes
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Whole-grain pasta and bread
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Beans and lentils
Choose less:
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Sugary drinks
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Candy, pastries, donuts
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White bread, regular pasta, chips
Steady blood sugar helps stabilize energy and mood, which can be fragile after a head injury. gaylord.org+2UCLA Health+2
Color on the Plate: Fruits, Vegetables, Antioxidants, and the Gut
Antioxidants help neutralize free radicals—unstable molecules that can damage cells and worsen inflammation after TBI. A “rainbow plate” of fruits and vegetables gives different antioxidants that each support the body in unique ways. Flint Rehab+2Flint Rehab+2
Brain-friendly fruits and veggies:
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Berries: blueberries, strawberries, raspberries, blackberries
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Citrus fruits: oranges, grapefruit, tangerines
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Dark leafy greens: spinach, kale, Swiss chard, collard greens
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Cruciferous veggies: broccoli, cauliflower, Brussels sprouts
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Colorful produce: carrots, bell peppers, beets, tomatoes
UCLA Health highlights berries, leafy greens, fatty fish, walnuts, and coffee/tea (in moderation) as foods linked to better brain function and memory. UCLA Health+1
Brain injury resources also point out that citrus fruits and coffee or tea can provide helpful antioxidants, though caffeine should be individualized based on sleep and anxiety symptoms. Lone Star Neurology+1
Gut health and probiotics
The brain and gut communicate through the gut-brain axis. After TBI, gut motility and microbiome balance can shift, affecting digestion, mood, and nutrient absorption. UCLA Health+2Flint Rehab+2
Ways to support the gut:
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Eat fiber-rich foods: fruits, vegetables, beans, oats
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Include fermented foods: yogurt with live cultures, kefir, kimchi, sauerkraut (if tolerated)
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Consider a probiotic supplement with medical guidance
Flint Rehab notes that probiotics may support the central nervous system by improving the gut microbiome and nutrient absorption—both helpful during brain recovery. Flint Rehab
Smart Supplementation After a Head Injury (With Medical Guidance)
Food should always come first, but supplements can fill gaps, especially when appetite, fatigue, or sensory changes make eating difficult. A nurse practitioner can help decide what’s appropriate based on lab tests, medications, and the patient’s full medical picture. deneurorehab.com+1
Omega-3 fatty acids
Omega-3s from fish oil or algae-based supplements can:
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Support brain cell membranes
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Boost brain-derived neurotrophic factor (BDNF), which helps grow and repair nerve cells
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Reduce inflammation after TBI Flint Rehab+1
Safety note: Omega-3s can thin the blood. People on blood thinners or with bleeding disorders must be carefully monitored. Flint Rehab+1
B vitamins (B2, B3, B6, B12)
B vitamins play key roles in energy production, nerve function, and oxidative stress control:
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B2 (riboflavin), B3 (niacin), B6: may help limit oxidative stress and support brain cell metabolism after TBI. deneurorehab.com
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B12: supports myelin (the protective coating around nerves) and helps brain cells make energy. Flint Rehab
Sources include eggs, dairy, meat, legumes, leafy greens, and fortified foods. Some individuals—especially older adults, vegans, or those with gut issues—may need supplementation if levels are low.
Vitamin D
Vitamin D:
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Helps regulate genes involved in brain function
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Supports neurons and may reduce inflammation in the brain
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May help with fatigue and cognitive function after TBI Flint Rehab+1
Levels can be checked with a blood test. Many patients with limited sun exposure or darker skin tones have low vitamin D and may benefit from supplements if prescribed.
Creatine
Creatine helps cells make and store ATP, the main energy molecule in the body. After TBI, the brain’s energy demand rises, and some evidence suggests creatine may help protect brain tissue and reduce the “energy crisis” that can follow injury. Rezilir Health+1
Potential benefits discussed in emerging literature:
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May support brain energy use
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Could reduce some cognitive and fatigue symptoms in certain conditions
Because creatine can affect kidneys and fluid balance in some people, it should only be used if a clinician (such as a nurse practitioner) has reviewed labs and overall health status. Rezilir Health
Magnesium and zinc
Magnesium and zinc are often stressed in TBI nutrition resources:
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Magnesium helps transmit signals from the brain to the muscles and has calming effects on the nervous system. Flint Rehab+1
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Zinc is crucial for synaptic transmission—how nerve cells “talk” to each other. Flint Rehab
Flint Rehab notes these minerals may be depleted after brain injury, and Delaware NeuroRehab lists magnesium and zinc as promising brain recovery supplements (though more research is needed). Flint Rehab+1
Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains; zinc is found in meats, shellfish, beans, and pumpkin seeds. Supplement doses should be guided by lab results.
Other supplements sometimes considered
With medical guidance, some patients may also discuss:
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Coenzyme Q10 (CoQ10) – involved in mitochondrial energy production deneurorehab.com
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Antioxidant vitamins C and E, and beta-carotene – support oxidative stress control Flint Rehab+1
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Probiotics – for gut-brain support, as discussed earlier, Flint Rehab
Because some supplements can interact with medications or health conditions, a nurse practitioner or other prescribing clinician should always review the full list of supplements.
Foods and Habits to Limit During TBI Recovery
You do not need a “perfect” diet, but certain foods and habits can make symptoms worse or slow healing if they dominate your meals.
Try to limit:
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Sugary drinks (soda, energy drinks, sweet tea)
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Candy, cakes, donuts, and pastries
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Fried fast foods and deep-fried snacks
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Highly processed meats (hot dogs, sausages, processed deli meats)
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Packaged snacks high in salt and refined flour
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Heavy alcohol use
UCLA and other brain injury nutrition resources point out that diets centered on highly processed, sugary, and fried foods can negatively affect brain function over time and may worsen recovery. UCLA Health+2gaylord.org+2
This doesn’t mean you can never have a treat. But if most of your calories come from whole, colorful, minimally processed foods, your brain is getting much better support.
How a Nurse Practitioner Helps Guide Nutrition and Recovery
A nurse practitioner (NP) can act as a central coordinator for your care after a head injury. Clinics that specialize in concussion and brain injury use multidisciplinary teams—often including NPs, neurologists, therapists, and nutrition professionals—to help patients move through recovery safely. deneurorehab.com+1
A nurse practitioner can:
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Take a detailed history of the injury, symptoms, current diet, and supplement use
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Order lab tests to check for deficiencies (vitamin D, B12, iron, magnesium, etc.)
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Review medications and supplements to avoid dangerous interactions
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Prescribe or adjust supplements like omega-3s, B vitamins, vitamin D, or magnesium when appropriate
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Coordinate referrals to dietitians, neurologists, psychologists, or physical/occupational/speech therapists
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Monitor progress over time, adjusting the plan if symptoms change
Clinicians like Dr. Alex Jimenez, who is both a chiropractor and a board-certified nurse practitioner, can also integrate functional medicine testing (such as advanced labs, inflammatory markers, and gut health panels) to personalize diet and supplement strategies for TBI patients, especially after car accidents or sports injuries. El Paso, TX Doctor Of Chiropractic
How Integrative Chiropractic Care Supports Musculoskeletal and Nervous System Function
Head injuries are rarely “just” about the brain. Many patients also develop:
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Neck pain and stiffness
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Whiplash injuries from car crashes
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Shoulder and upper back pain
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Postural changes and balance problems
These issues can worsen headaches, dizziness, and fatigue. Integrative chiropractic care focuses on the spine, joints, and nervous system to restore better alignment and function. El Paso, TX Doctor Of Chiropractic
Common approaches used in an integrative chiropractic setting include:
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Gentle spinal manipulation or mobilization to improve joint motion and reduce irritation
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Soft-tissue techniques (myofascial work, trigger point therapy) to relax tight muscles
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Non-surgical spinal decompression to reduce pressure on discs and nerves in the neck and back
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Postural and core exercises to support balance and spinal stability
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Vestibular and oculomotor exercises in some clinics to help with dizziness and eye–head coordination
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Lifestyle coaching on sleep, stress, and ergonomics
Dr. Jimenez’s clinic, for example, integrates chiropractic care with medical diagnostics, advanced imaging, and lab-based functional medicine to support the healing of the brain and body after traumatic injuries. El Paso, TX Doctor Of Chiropractic
When this care is coordinated with an NP and rehab team, patients get:
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Better pain control
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Improved movement and posture
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Support for the nervous system that can complement nutrition and supplements
Putting It Together: A Sample Day of Eating After a Head Injury
This is a general example, not a one-size-fits-all plan. Always adjust for allergies, cultural preferences, and guidance from your own care team.
Morning
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Breakfast idea 1 (Mediterranean-leaning):
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Omelet with spinach, tomatoes, onions, and a little feta
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Slice of whole-grain toast with olive oil
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Small bowl of mixed berries
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Water or unsweetened herbal tea
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Breakfast idea 2 (more keto-friendly):
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Scrambled eggs with avocado slices and smoked salmon
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Sauteed kale in olive oil
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Unsweetened green tea
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Mid-morning snack
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A handful of walnuts and almonds
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A small orange or tangerine
Lunch
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Option 1:
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Grilled chicken or tofu over a big salad (mixed greens, cucumbers, bell peppers, carrots, olives)
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Olive oil and lemon dressing
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Side of quinoa or lentils (Mediterranean-leaning)
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Option 2 (lower-carb):
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Tuna salad made with olive oil–based mayo, celery, and herbs
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Served in lettuce wraps
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Side of sliced cucumber and cherry tomatoes
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Afternoon snack
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Plain Greek yogurt with chia seeds and a few sliced berries
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Or carrot sticks and hummus
Dinner
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Mediterranean-style plate:
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Baked salmon with herbs and olive oil
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Roasted Brussels sprouts and carrots
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Brown rice or roasted sweet potatoes
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More keto-style:
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Salmon or grilled chicken
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Large serving of roasted non-starchy vegetables (broccoli, cauliflower, zucchini)
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Mixed green salad with olive oil dressing
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Evening
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Herbal tea (chamomile, peppermint)
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If hungry, a small snack such as:
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A boiled egg
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A few slices of apple with nut butter
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This kind of day emphasizes protein, healthy fats, antioxidants, and fiber, while keeping processed sugar and high-salt, ultra-processed foods to a minimum—exactly the pattern recommended by many TBI-oriented nutrition programs. Flint Rehab+3gaylord.org+3UCLA Health+3
Final Thoughts
After a head injury, recovery is not just about scans and medications. What you eat, how you supplement, and how well your spine and nervous system function all play important roles. A practical plan often includes:
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A Mediterranean-style or carefully supervised ketogenic pattern emphasizing protein, healthy fats, fruits, vegetables, and antioxidants
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Smart use of supplements like omega-3s, B vitamins, vitamin D, creatine, magnesium, and probiotics, guided by a clinician
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Avoiding a heavy reliance on sugary, salty, ultra-processed foods and excessive alcohol
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Working with a nurse practitioner who can manage labs, medications, and overall care
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Integrative chiropractic care to address neck, back, and nervous system issues that often follow head trauma
Clinicians such as Dr. Alexander Jimenez, DC, APRN, FNP-BC, show how combining medical assessment, advanced imaging, lab testing, structured nutrition, and chiropractic treatment can create a powerful, comprehensive approach for people recovering from TBIs, car accidents, sports injuries, and other head traumas. El Paso, TX Doctor Of Chiropractic+2Flint Rehab+2
Always talk with your healthcare team before changing your diet or starting new supplements, especially after a brain injury.
References
Gaylord Specialty Healthcare. (2024, March 15). Nutrition to support your traumatic brain injury recovery. Gaylord Specialty Healthcare. gaylord.org
Flint Rehab. (2020, October 15). How nutrition therapy for traumatic brain injury can help the brain heal. Flint Rehab. Flint Rehab
Flint Rehab. (2022, February 3). The best vitamins & supplements for traumatic brain injury recovery. Flint Rehab. Flint Rehab
Flint Rehab. (n.d.). 10 best foods for brain injury recovery (based on clinical evidence). Flint Rehab. Flint Rehab
Champion, C. (2022, March 30). Nutrition may play a key role in supporting brain health for people recovering from a TBI. UCLA Health. UCLA Health
Delaware NeuroRehab. (2025, May 2). Best supplements for concussion and traumatic brain injury recovery. Delaware NeuroRehab. deneurorehab.com
Headway – the brain injury association. (n.d.). Diet after brain injury: Healthy body, healthy mind? Headway. headway.org.uk
Lone Star Neurology. (2022, November 2; updated 2024, July 22). Foods to help heal the brain after concussion. Lone Star Neurology. Lone Star Neurology+1
Rezilir Health. (n.d.). Turbocharge your brain and body with creatine. Rezilir Health. Rezilir Health
Flint Rehab. (n.d.). Nutrition therapy for traumatic brain injury: How it works (related resources and citations therein). Flint Rehab. Flint Rehab
Dr. Alex Jimenez. (n.d.). El Paso’s premier chiropractic clinic – Injury Medical & Chiropractic Clinic. DrAlexJimenez.com. El Paso, TX Doctor Of Chiropractic
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
