
08/12/2025
Here are 5 foods I would add to your diet today to improve your brain health:
1) Leafy Green Vegetables: lettuce (not iceberg), spinach, kale, and even broccoli are rich in folate and vitamin K, two vitamins that are crucial to supporting your brain function and maintenance of your neural network.
2) Avocado: another food rich in folate, avocado also is a good source of Omega-3 fatty acids. Omega-3's are unsaturated fatty acids that are important to the maintenance of your brain, with increased intakes having been linked to decreased levels of beta-amyloid (a protein seen in higher concentrations of people with Alzheimer's disease).
3) Fatty Fish: healthy fatty fish are also an excellent source of Omega-3 fatty acids, but be careful about which fish you choose. Choose fish that are low in mercury such as salmon, cod, canned light tuna, and pollack. To further reduce risk of mercury over-exposure, choose to eat fish no more than 3-4 times per week.
4) Berries: Especially in the case of blueberries, strawberries, blackberries, elderberries, black grapes and plums, these are excellent sources of antioxidants that further support brain health and reduce the risk of cognitive decline. One of the most notable antioxidants is anthocyanin, a compound from the flavonoid family associated with reduced inflammation and protection from Alzheimer's disease.
5) Walnuts: if you are allergic to tree nuts, please avoid! Otherwise, walnuts are a wonderful source of additional Omega-3 fatty acids, especially of the variety known as Alpha-Linolenic Acid (ALAs). These are associated with improved cardiovascular health, which supports the brain through better blood flow.
If you are in need of nutritional counseling or other help to modify your diet to support long-term health, give us a call, text, or email today!
(772) 217-5457
verobrainandspine@gmail.com
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