Brain-healthy foods like berries, leafy greens, nuts, and seeds (as featured in this plan) can support cognitive function. The meal plan incorporates many elements of the MIND/Mediterranean diet (e.g. green vegetables, berries, nuts, olive oil, fish, poultry) which research links to better cognitive health and a lower risk of dementia HEALTH.HARVARD.EDU AVIV-CLINICS.COM.
The inclusion of omega-3-rich fish (salmon, cod, etc.) provides DHA fats that play a vital role in brain cell function and have been associated with improved brain performance in midlife MEDICALNEWSTODAY.COM.
We also include nuts and seeds (almonds, chia, walnuts) which supply vitamin E and healthy fats that support brain health. The diet is high in antioxidants (from fruits like berries, and veggies like leafy greens) that help reduce oxidative stress in the brain.
In addition, fermented foods (miso, kimchi in moderation) and a daily probiotic supplement help foster a healthy gut microbiome, which emerging research shows may benefit brain health and mood HEALTH.HARVARD.EDU.
Blueberry-Walnut Oatmeal with Chia Seeds
Cook steel-cut oats according to package directions. Top with fresh blueberries, walnuts, and chia seeds. Add a sprinkle of cinnamon and a drizzle of honey if desired.
Salmon & Avocado Salad with Leafy Greens
Combine all ingredients in a bowl. Drizzle with olive oil and fresh lemon juice. Season with herbs and black pepper to taste.
Turmeric & Herb Baked Cod with Roasted Vegetables
Preheat oven to 400°F. Season cod with turmeric, herbs, and garlic. Place fish and vegetables on a baking sheet, drizzle with olive oil. Bake for 15-20 minutes until fish flakes easily and vegetables are tender.
Brain-Boosting Options Throughout the Day
Choose one of these snacks between meals to maintain steady energy and support cognitive function throughout the day.