Fatty fish
Salmon, sardines and mackerel are food sources rich in omega-3 EPA and DHA, which help support standard cell membrane structure and reduce inflammation. This is why fatty fish are recommended to appear at least once a week in the MIND diet, which is good for the brain.
Adding salmon to an omelet is a suitable way to supplement this essential fat group.
Seaweed
Seaweed is a perfect substitute for plant-based fish, providing a sustainable, vegan omega-3 fatty acid source along with micronutrients such as iodine - an important factor for brain health.
You can eat crispy roasted seaweed as a snack, sprinkle it on rice, cereal, or soak dried seaweed until soft and then add it to soup to enhance flavor and nutrients.
Pure olive oil
Pure olive oil possesses a high content of monounsaturated fats and antioxidants, which are associated with maintaining better cognitive function over time.
Use as pure olive oil, mix into yogurt sauce or pour on baked tomatoes.
Walnuts
As a nut that provides a source of plant-based omega-3 ALA, walnuts help improve short-term memory when eaten for breakfast. Mix walnuts with oatmeal, yogurt or salad to increase their crispness.
Chia seeds and flaxseed
These small seeds are a solution to support brain health from plants, especially suitable for people who do not eat fish. Chia seeds are a source of high-quality omega-3 fatty acids that help reduce inflammation effectively.
Add 1-2 tablespoons to smoothies, breakfast cereals, or use chia seeds to make desserts such as chia pudding.
Avocados
Rich in monounsaturated fats, avocados support healthy blood circulation to the brain - a key factor in maintaining memory and concentration.
Add sliced butter to whole wheat bread, salad, sandwiches, smoothies.
