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3 Foods That May Support Brain Health

A bowl of blueberries and strawberries against a white background
Jrg Lcking / EyeEm/Getty Images

It’s easy to lapse into all-or-nothing thinking at mealtime: Spend hours preparing a healthy feast or grab takeout or pop in a frozen pizza. The truth is, there are quick and simple ways to eat nutritious foods at every meal. Small diet tweaks can benefit your health, including brain health.

1. Keep frozen berries on hand. “They’re washed, they’re clean, they’re ready to go,” Boston University nutrition professor Joan Salge Blake says. Add some to your morning smoothie and a handful to your water bottle.

Why? Strawberries, blueberries, blackberries and cranberries contain high levels of beneficial plant compounds. Research suggests berries might help protect against diseases such as Alzheimer’s and Parkinson’s.

2. Slather avocado on toast. Peel a ripe avocado, remove the pit, and add a pinch of sea salt, a bit of lemon or lime juice and a few drops of olive oil. Mash with a fork and spread on a piece of toast.

Why? Avocados are rich in fiber, potassium, magnesium and monounsaturated fatty acids. They’ve been linked to a lower risk of heart disease — and what’s good for the heart is good for the brain, according to AARP’s Global Council on Brain Health.

3. Prepare extra salmon. Buy and cook an extra portion of salmon for each person. “If you use the leftovers in a lunch salad the next day, you’ll have your weekly two servings with no extra work,” Salge Blake says.

Why? Research suggests eating fish such as salmon, which are rich in omega-3 fatty acids, may benefit brain health.

For more simple, healthy food ideas, check out this article in Staying Sharp.

This content is provided for informational purposes only and is not intended to provide any expert, professional or specialty advice or recommendations. Readers are urged to consult with their medical providers for all questions.

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