12 foods to eat for a healthier brain

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Even though we don’t often think about our brains, the reality is that it takes a lot of energy to think, move, and go about our daily lives. And our brain needs enough fuel to do its job well.

Studies show that, on average, the brain represents about 20% of the calories we burn daily. However, that doesn’t mean just any food will help your brain function. When it comes to strengthening your brain to do its best – staying focused and maintaining a strong memory – some foods are much better than others.

If you want to keep your mind in shape, here are the 12 best foods for brain health.

Leafy greens

I don’t want to repeat your mother, but she was right about that. These leafy greens are really good for you, especially for your brain. Spinach, cabbage, kale – you name it. These vegetables are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein, and vitamin K. Additionally, research has shown that plant-based foods may be especially good for curb cognitive decline.

Recommended daily allowance: aim around 1/4 cup dailyi.e. 1.5 to 2 cups per week.


Nuts are considered a source of protein and healthy fats. But they are also great brain foods. Each nut has unique benefits, and including pistachios, macadamia nuts, and almonds in your diet will definitely support your brain health. But for a real increased mental power, turn to nuts. They are packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline.

Recommended daily allowance: A study 2021 found that adults who ate 15 to 30 grams of nuts per day had significantly higher cognitive scores than those who ate less.

Coffee and tea

You might be used to drinking coffee or tea to stay awake, but these caffeinated beverages have more to offer than just an early morning wake-up call. Researchers have noted caffeine’s ability to stimulate the information processing capacity of the brainand coffee also contains many powerful antioxidants, which can help support brain health. In addition to these two elements, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxietywhich is important for brain function.

Recommended daily allowance: Until 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults.


Tomatoes are one of the best foods for brain health, thanks to their high lycopene content. This powerful carotenoid has been shown to help avoid cognitive impairment such as Alzheimer’s and Parkinson’s disease. A medium sized fresh tomato contains approximately 3.2 milligrams of lycopeneand you can also find even more in sauces, pastas, and tomato ketchup.

Recommended daily allowance: Studies show that 9 to 21 milligrams of lycopene per day may be most beneficial.

Mykhailo Hrytsiv/500px/Getty Images

Whole grains

Whole grains like whole wheat, oatmeal, barley, and brown rice are essential parts of a balanced diet, and they’re known to support cardiovascular health. What is less known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. Experts also favor consume vitamin E in its natural form rather than via supplements, making whole grains an excellent choice for increasing vitamin E intake.

Recommended daily allowance: The guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams.


Leafy greens aren’t the only green vegetables that make the list of best foods for brain health. Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates. Combined with water, these compounds produce isothiocyanates, powerful metabolites known to have neuroprotective properties.

Recommended daily allowance: The USDA recommends that adults eat 1.5 to 2.5 grams of cruciferous vegetables per week.

Salmon and tuna

You can make a habit of avoiding fatty foods, but when it comes to fish, fat is a good thing. Fish like salmon and tuna are rich in omega-3 fatty acids, which are associated with many positive health outcomes, including for the brain. In particular, these healthy fats have been linked to lower levels of beta-amyloid In the blood. This harmful protein forms clumps in the brain that often lead to Alzheimer’s disease.

Recommended daily allowance: Aim at least two servings of low-mercury fish like salmon and light tuna per week.


An apple a day may keep the doctor away, but a bunch of berries prevents mental decline. Berries are one of the best foods for the brain because they are full of flavonoids. Not only do these natural pigments make the berries colorful, but they also improve brain function, especially when it comes to memory.

Recommended daily allowance: eat at least two servings (half a cup each) of berries per week has been shown to slow memory decline for up to two and a half years.

Dark chocolate

If you’re looking for foods that are good for your brain, a delicious treat like dark chocolate might not come to mind. But dark chocolate brings together many of the benefits of the other foods on this list. It’s full of antioxidants, flavonoids and caffeine, making it one of the most brain-healthy foods you can eat. Don’t say I didn’t give you good news.

Recommended daily allowance: A small snack of dark chocolate, 30 to 60 grams a few times a week may help improve brain function. Make sure it’s at least 70% dark to get the most benefits and limit calories from sugar.


They may be small, but the seeds contain as many nutrients as many nuts and are a great snack to munch on. Sunflower seeds, in particular, are rich in vitamin E, the brain benefits of which we discussed above. Pumpkin seeds are also a powerful source of antioxidants and important minerals such as copper, iron, magnesium and zinc. Each of these minerals may help guard against cognitive decline or brain disorders, including Alzheimer’s disease, depression and even epilepsy.

Recommended daily allowance: Try to eat 1/8 to 1/4 cup seeds, three or four times a week. You can mix the typesfrom pumpkin and sunflower seeds to chia seeds and ground flax seeds.

Close-up of jars filled with seeds and nuts

Claudia Totir/Getty Images


This staple breakfast food isn’t just good for a protein punch in the morning. Eggs are also rich in several important elements B vitamins, including B6, B12 and B9 (folic acid). Studies show that these vitamins can help prevent brain shrinkage and curb mental decline in the elderly.

Recommended daily allowance: For most adults, one egg a day is a good target. Your doctor may recommend more or less depending on your overall health and cholesterol levels.


Your spice rack probably isn’t the first place you think to look when considering healthy brain foods. But turmeric, a major ingredient in curry powders, isn’t something you’ll want to overlook if you want to support a healthy mind. Turmeric contains curcumin, which has been linked to various positive outcomes for brain health, protect against Alzheimer’s sustain brain cell growth.

Recommended daily allowance: Because turmeric is a spice, you probably won’t be able to get as much of it as you need just by cooking it. Talk to your doctor about whether a curcumin supplement would be a good option for you.

Supplements for a Healthy Brain

When it comes to brain health, as with any type of nutrition, most or all of your needs are best met through your normal daily diet. In other words, eating the foods we looked at above is the best way to keep your brain functioning well in the long run.

However, if you’re struggling to get what you need from these brain foods, it may help to include supplements in your diet. You might consider supplements or multivitamins containing any of the following:

  • B vitamins, especially B6, B12 and B9
  • Vitamin C
  • Beta carotene
  • Magnesium
  • Zinc
  • Copper
  • Iron
  • Curcumin
  • omega-3 fatty acids

Brain health is essential to your overall health and well-being, so be sure to consult your doctor before adding any supplements to your diet.

The information in this article is for educational and informational purposes only and is not intended to constitute medical or health advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.

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naturally, How to create a Facebook account
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How to Create a Facebook Account Without a Phone Number in the next paragraph.
How to Create a New Facebook Account Without a Phone Number
necessary process Create a Facebook account
Not tied to a phone number You have an Android phone and it just needs
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Access the Google Play Store.

Find Facebook Lite Facebook.

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Open the app and choose the language that suits you best.

Click Create New Account.

Then fill in your first and last name.

When you reach the phone number step, you will find the registration via email at the bottom of the screen.

Click to register via email.

Type your e-mail.

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The second way to create a new Facebook account without a phone number
There are many ways To create a Facebook account
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is to use a number that is different from your personal number, like
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Activating a Facebook account with a fake number has disadvantages and
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Configure your Facebook profile
If you are new to this social networking platform then… Create a Facebook profile It can be stressful for you. So here are some tips to help you get started with Facebook:

a Profile Photo – You should add your photo first so your friends and
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Are you having trouble logging into your Facebook account?
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you’re having problems with your email, username or phone number, try
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you signed up for a Facebook account via email, you’ll need to contact
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will only see a message that your account is disabled when you try to
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Posting content that doesn’t follow Facebook’s terms.

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Continue to engage in behavior that isn’t allowed on Facebook and that violates our Community Guidelines.

Contact others for promotional, advertising, abusive or harassing purposes.
How to create a new Facebook account
if you want it now Create a new Facebook account Using your phone number instead of your email address, you need to follow these steps:

Go to facebook.com and click Create New Account.

Enter your telephone number and other personal information requested in the “Registration” form; Click “Login” when finished.

the verification code you received on your mobile number and click
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How to Create a New Facebook Account on Your Computer
Here we will learn how to create a new Facebook gmail account on computer, and here are the necessary steps:

Turn on the computer and launch the browser.

Click Create New Account.

After that, a window will appear where you need to enter:

Your first and middle name.

Your gmail (which we created earlier).

Account password.

After completing these steps, you have to click on Create a Facebook account.

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you have to do is go to your email inbox and you will find a message
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After entering the code, click Confirm below.

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When using your phone to create a new Facebook Gmail account, you must first Download the Facebook app from Google Play
If you are using a phone with limited specs, not enough storage space
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Open the Facebook app.

Click Create a new account and grant it to Facebook Permissions to complete account creation.

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