A Guide to Brain-Healthy Eating and Drinking

Vitamin D strengthens bones and the heart. Helps brain cells manufacture mood-regulating neurotransmitters like dopamine and serotonin.

Vitamin D

Protein is the brain's second-largest substance, after water, so eat it. Neurons communicate via amino acid neurotransmitters.

Protein

Vitamin B12 and folate produce norepinephrine, serotonin, and dopamine. Low folate and vitamin B12 levels are linked to depression.

Vitamin B

Omega-3s increase cerebral blood flow. Increased brain blood flow improves cognition. Blood flow improves dementia risk.

Omega-3

Daily supplementation with lutein and zeaxanthin boosted macular pigment and improved brain function, including spatial memory, reasoning ability, and complex attention.

Lutein

Brain-boosting nutrients
Water increases blood flow and oxygen to the brain, which enhances focus, cognition, memory function, and moods and emotions, lowering stress and headaches.

Water

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