Nutrition and the Brain: Foods That Boost Cognitive Function

 

Your brain needs the right nutrients to function optimally. The right diet enhances memory, focus, and mood.

Sections:

1. Essential Nutrients
   • Omega‑3 fatty acids: Improve neuron function and memory
   • B vitamins (B6, B12, folate): Support neurotransmitter synthesis
   • Antioxidants: Protect from oxidative stress (e.g., berries, dark chocolate)

2. Brain‑Boosting Foods

   • Fatty fish (salmon, mackerel)

   • Leafy greens (spinach, kale)

   • Berries (blueberries, strawberries)

   • Nuts & seeds (walnuts, flaxseed)

3. Foods to Limit
   Reduce processed sugars, trans fats, and high‑sodium items to prevent brain fog and inflammation.

4. Sample Daily Menu

   • Breakfast: Greek yogurt + berries + chia seeds

   • Lunch: Salmon salad with spinach

   • Snacks: Walnuts, dark chocolate

   • Dinner: Whole‑grain chicken + vegetable stir‑fry