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Diet represents what is consumed, but nutrition is what the tissues actually get

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These include: Fatty fish (salmon, sardines, anchovies) for omega-3s that support brain cell structure Blueberries for polyphenols that protect brain cells from oxidative stress Eggs for choline, which supports neurotransmitter production Walnuts for plant-based omega-3s and antioxidants Leafy greens (spinach, kale) for folate and vitamin K Avocados for healthy fats that support blood flow to the brain Dark chocolate (70 percent cacao or higher) for flavonoids that support learning and memory Pumpkin seeds for zinc, magnesium and iron Turmeric for curcumin, which supports neuroplasticity Fermented foods (yogurt, kefir, kimchi) to support the gut-brain axis Including a variety of these brain foods regularly helps support mental clarity, recall and overall cognitive performance

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