Salmon - High in omega-3 fatty acids and DHA (an essential amino acid for brain health). Consuming 4 oz of salmon twice a week can improve your brain function and reduce neurological disease.
Blueberries - Blueberries are an antioxidant superstar! This power fruit is packed with anthocyanins, flavonoids and are speculated to help protect brain cells from free-radical damage. Studies in animals have found blueberries help prevent age-related memory loss. Add blueberries to oatmeal, yogurt, or enjoy for an after-meal dessert.
Eggs - An excellent source of protein, essential amino acids, B vitamins and zinc, egg yolks are also one of the best sources of choline. Choline is essential to the brain to fire up neurotransmitters related to memory and mental clarity. Start your day off with an egg to help increase memory retention and mental focus.
Oysters - High in zinc, iron, selenium, and magnesium, essential nutrients linked to memory and focus, oysters are a top brain power food. Next time you’re at your favorite seafood dining spot, enjoy oysters as an appetizer!
Walnuts - Walnuts are considered a top brain food by many health experts and for good reason. There are a number of nutrients in walnuts essential for brain health, including omega-3 fatty acids, antioxidants, vitamin E, and folate. The nutrients packed in walnuts can also help boost memory, fight depression, as well as help with insomnia. Add walnuts to oatmeal, salad, or enjoy as a mid-afternoon pick me up.
Oats and other whole grains - Rich in complex carbohydrates and B vitamins, whole grains will help supply a steady state of glucose to the brain, essential for brain function. Low blood sugar can decrease overall energy and mental focus. Start your day off with a bowl of oatmeal topped with blueberries and walnuts...talk about a brain food power meal!
Information by Lesli Bitel at www.HarmonicNutrition.com
I am Katie Rhodes, owner of OWN-Nutrition. I am a Registered and Licensed Dietitian in Little Rock, Arkansas with a Master of Science degree in Clinical Nutrition. That sounds fancy, but it really means I'm a foodie at heart.