Superfoods for Brain Health
Fatty Acids & Oils:
- Blue Fish (e.g., Tuna, Swordfish, Sardines, Mackerel, Anchovies, Salmon): High in Omega 3 fatty acids.
- Extra Virgin Olive Oil: Protects against cognitive decline.
- Wild Salmon: Provides omega-3 fatty acids.
- Grass-Fed Beef: Source of omega-3, among other nutrients.
- Walnuts: High in phosphorus and omega-3.
Vegetables & Greens:
- Broccoli: Packed with antioxidants and folic acid.
- Spinach: Contains magnesium, vitamin K, lutein, and folate.
- Beet Juice: Contains nitrate.
- Cucumbers: Provide B vitamins and vitamin K.
- Dark Leafy Greens (e.g., Kale): Linked to younger-looking brains.
- Avocado: Packed with carotenoids.
Fruits & Berries:
- Apples: Rich in antioxidants.
- Red Fruits (e.g., Blueberries, Blackberries, Currants, Strawberries): Source of polyphenols and anthocyanins.
- Lemons: Rich in vitamin C and potassium.
Grains & Cereals:
- Oats: Contains vitamin B1 and promotes concentration.
Spices & Herbs:
- Turmeric (Curcumin): Increases memory and stimulates new brain cells.
- Ginger: Protects Neurons from oxidative stress.
Dairy & Eggs:
Nuts & Seeds:
- Almonds: Rich in dietary magnesium and vitamin E.
Chocolates & Beverages:
- Dark Chocolate: Contains dietary magnesium, cocoa flavanols, and other nutrients.
- Green Tea: Rich in antioxidants and dopamine.
- Caffeine: Found in coffee and tea.
- Resveratrol: Found in red wine and some nuts.
Others:
- Curcumin: Found in turmeric.
- Crunchy and Fragrant Foods: Stimulate the brain.
- Bioflavonoids: Boost neurogenesis.
- Citrus Fruits (e.g., Oranges, Lemons, Grapefruits, Limes)
- Berries (e.g., Blueberries, Strawberries, Raspberries, Blackberries)
- Tea (Green and Black Tea)
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