Cognitive Fuel: Best Foods to Boost Brain Power

Your brain requires constant, high-quality fuel. For anyone in demanding roles, a diet rich in specific fats and antioxidants is essential for maintaining sharp memory, concentration, and long-term cognitive health.

1. Omega-3 Fatty Acids (The Brain Builders)

Omega-$\text{3}$s, especially DHA (Docosahexaenoic Acid), make up a significant portion of brain cell membranes. They reduce inflammation and oxidative stress, protecting the brain from damage (Northwestern Medicine, n.d.).

• Sources: Fatty fish (salmon, sardines, trout), walnuts, and ground flaxseeds (use $\text{1}$ tbsp daily in oatmeal or yogurt).

2. Flavanols (The Concentration Compound)

Flavanols are antioxidants found in certain plant foods that enhance blood flow to the brain, potentially improving concentration, learning, and memory (Times of India, 2025).

• Sources: Blueberries, grapes, and high-quality dark chocolate (at least $\text{85}\%$ cocoa).

3. Leafy Greens and Cruciferous Vegetables

These are loaded with Folate, $\text{Vitamin E}$, and $\text{Vitamin K}$, which protect brain cells and may slow cognitive decline (Northwestern Medicine, n.d.).

• Action: Add more spinach, kale, and broccoli to your daily meals (see Blog $\text{16}$).

• Tip: Cook greens quickly in an iron vessel with a small amount of cold-pressed olive oil (a healthy monounsaturated fat) to boost nutrient absorption.

4. Eggs (Choline and Tryptophan)

Eggs are an excellent source of Choline, which is crucial for memory and communication between brain cells. They also contain tryptophan, which helps synthesize serotonin, boosting mood (Northwestern Medicine, n.d.).

• Action: Start your day with eggs for sustained focus.

The Diet Pattern: Eating a diet modeled after the Mediterranean or MIND diet (which focuses on these foods while limiting red meat, butter, and sweets) is associated with a lower risk of cognitive decline.