Blueberries and strawberries, in particular, are associated with improved cognitive function. Aim to include them in your diet several times a week.
Incorporate nuts like almonds and walnuts, as well as seeds like flaxseeds, which are sources of healthy fats and antioxidants that support brain health.
Opt for whole grains like brown rice, quinoa, and oats over refined grains. They provide sustained energy and essential nutrients for the brain.
Fatty fish such as salmon, trout, and mackerel are high in omega-3 fatty acids, which are beneficial for brain function. Aim to eat fish at least twice a week.
Reduce the consumption of red meat, particularly beef and pork. Instead, choose lean protein sources like poultry and beans.
Replace butter and margarine with extra virgin olive oil, a healthy source of monounsaturated fats that can protect brain cells.
If you drink alcohol, do so in moderation. Red wine, in particular, is associated with some brain health benefits when consumed in reasonable amounts.
Drink plenty of water throughout the day, as dehydration can impair cognitive function.
Minimize your intake of processed foods, sugary snacks, and fast food. These can contribute to inflammation and may harm brain health.