Fatty fish like salmon, trout, and sardines are rich in omega-3 fatty acids, particularly DHA. Omega-3s are crucial for brain health, supporting cognitive function and reducing the risk of age-related cognitive decline.
Blueberries are packed with antioxidants, including flavonoids. These compounds have been linked to improved memory and cognitive function, as well as a potential delay in age-related cognitive decline.
Broccoli is high in antioxidants and vitamin K, which is essential for forming sphingolipids, a type of fat that is densely packed into brain cells. It also contains compounds that have anti-inflammatory and neuroprotective effects.
Pumpkin seeds are rich in magnesium, iron, zinc, copper, and other minerals important for brain health. They also contain antioxidants and provide a good source of magnesium, which plays a role in cognitive function.
Dark chocolate, in moderation, contains flavonoids, caffeine, and antioxidants. These compounds have been associated with improved memory and cognitive function. Look for chocolate with high cocoa content.
Nuts, such as walnuts, almonds, and hazelnuts, are rich in omega-3 fatty acids, antioxidants, and vitamin E. These nutrients contribute to overall brain health and may help protect against age-related cognitive decline.
Eggs are a good source of several nutrients that support brain health, including choline, which is a precursor to acetylcholine, a neurotransmitter important for mood and memory regulation.
Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. It has been linked to improved memory and may contribute to the prevention of neurodegenerative diseases.