Learn about the vitamins and minerals that your brain needs to survive and work well.
Test Your Brain Nutrients Knowledge!
See what you know and then explore the entire guide to learn how to incorporate essential nutrients into your day.
Correct!
Incorrect
The answer is All of the above
Question 1:
People who eat lots of seafood, rich in omega 3 fatty acids, may lower their risk for memory loss.
Correct!
Incorrect
The answer is True
Question 2:
Which essential nutrient do you benefit from by regularly snacking on almonds or walnuts?
Correct!
Incorrect
The answer is Watch TV all day
Question 3:
Eating greens is good for you but provides few essential nutrients.
Correct!
Incorrect
Question 4:
Can you guess how many B vitamins turn food into energy? We’ll give you a hint, it’s either 3, 5 or 8.
Explore the 7 Top Nutrients for Your Brain and check out all the great recipes and articles below.
Vitamin B
Discover the foods high in B vitamins and find out why these vitamins are important for brain health.
B vitamins are essential for general and brain health, but research suggests that most people should get them from food rather than dietary supplements.
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Arctic char, related to salmon and trout, is sustainably farmed, making it a “best choice” for the environment. It has a mild flavor and cooks up quickly.
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There’s more scientific evidence to back up the health benefits of vitamins and nutrients that come from food than from pills, according to research.
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It’s hard to go wrong with vegetables of any sort when it comes to building a healthy diet. And onions are no exception.
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Crunchy baked cod sits atop a bed of sautéed tomatoes, onions and olives in this zesty Italian-inspired dish. Cod contains Omega-3 fatty acids.
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While not a major brain food, bananas offer a significant dose of vitamin B6, which, in conjunction with other nutrients, may help your brain health.
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Almond butter adds nutty flavor plus seven grams of protein to this protein-rich banana smoothie. Combine all ingredients in a blender and blend until smooth.
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B vitamins are essential for general and brain health, but research suggests that most people should get them from food rather than dietary supplements.
Added to Plan
Plan removed
Arctic char, related to salmon and trout, is sustainably farmed, making it a “best choice” for the environment. It has a mild flavor and cooks up quickly.
Added to Plan
Plan removed
There’s more scientific evidence to back up the health benefits of vitamins and nutrients that come from food than from pills, according to research.
Added to Plan
Plan removed
It’s hard to go wrong with vegetables of any sort when it comes to building a healthy diet. And onions are no exception.
Added to Plan
Plan removed
Crunchy baked cod sits atop a bed of sautéed tomatoes, onions and olives in this zesty Italian-inspired dish. Cod contains Omega-3 fatty acids.
Added to Plan
Plan removed
While not a major brain food, bananas offer a significant dose of vitamin B6, which, in conjunction with other nutrients, may help your brain health.
Added to Plan
Plan removed
Almond butter adds nutty flavor plus seven grams of protein to this protein-rich banana smoothie. Combine all ingredients in a blender and blend until smooth.
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Plan removed
Omega-3 Fatty Acids
Find out which foods deliver a big nutritional payoff from omega-3s and explore recipes rich in this essential nutrient.
How much should you eat? Your brain needs a certain amount of fat to function properly, and omega-3s are among the good fats.
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Oily fish, such as salmon, rich in omega-3 fatty acids, may promote brain health, including preventing the cognitive decline associated with dementia.
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Try adding a simple marinade of soy sauce, lime, honey and garlic to give tons of flavor to this honey-garlic salmon recipe.
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Chia seeds are an easy way to improve the nutritional content of your diet. Sprinkle on your meal and enjoy the added fiber, omega-3 fatty acids and calcium.
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Beans offer a great way to avoid the undesired fats, cholesterol and potential toxins frequently linked to other high omega-3 foods.
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Mexican black beans are rich in fiber and omega-3 fatty acids. Simmer a pot to serve with rice or on the side with your favorite Latin American dish.
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Delicious in stir-fries, salads or just on their own, shrimp are “small fry” that offer a big nutritional payoff with each bite.
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Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp in this recipe — and it's under 200 calories per serving.
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How much should you eat? Your brain needs a certain amount of fat to function properly, and omega-3s are among the good fats.
Added to Plan
Plan removed
Oily fish, such as salmon, rich in omega-3 fatty acids, may promote brain health, including preventing the cognitive decline associated with dementia.
Added to Plan
Plan removed
Try adding a simple marinade of soy sauce, lime, honey and garlic to give tons of flavor to this honey-garlic salmon recipe.
Added to Plan
Plan removed
Chia seeds are an easy way to improve the nutritional content of your diet. Sprinkle on your meal and enjoy the added fiber, omega-3 fatty acids and calcium.
Added to Plan
Plan removed
Beans offer a great way to avoid the undesired fats, cholesterol and potential toxins frequently linked to other high omega-3 foods.
Added to Plan
Plan removed
Mexican black beans are rich in fiber and omega-3 fatty acids. Simmer a pot to serve with rice or on the side with your favorite Latin American dish.
Added to Plan
Plan removed
Delicious in stir-fries, salads or just on their own, shrimp are “small fry” that offer a big nutritional payoff with each bite.
Added to Plan
Plan removed
Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp in this recipe — and it's under 200 calories per serving.
Added to Plan
Plan removed
Vitamin E
Learn how vitamin E can protect the brain’s nerve cells and which foods are abundant in this nutrient.
Studies show people who get lots of vitamin E in their diet have a lower dementia risk. Meanwhile, supplements appear to have minimal brain benefits.
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Pine nuts and sweet golden raisins brighten up sautéed spinach. The sturdier texture of mature spinach stands up better to sautéing than baby spinach.
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The evidence is clear that vitamin E helps maintain brain health, but most people don't get enough of it from their diet. These six foods will help.
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Creamy avocado cuts the tart bite from grapefruit in this side salad. Avocados contain monounsaturated fats, which may help reduce cognitive decline.
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Hummus, sprouts and avocado top sprouted whole-wheat bread to create West Coast toast, a healthy vegan idea for lunch.
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Almond milk, tofu and strawberries combine in this simple and satisfying smoothie. Use almond milk for an extra dose of vitamin E.
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Studies show people who get lots of vitamin E in their diet have a lower dementia risk. Meanwhile, supplements appear to have minimal brain benefits.
Added to Plan
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Pine nuts and sweet golden raisins brighten up sautéed spinach. The sturdier texture of mature spinach stands up better to sautéing than baby spinach.
Added to Plan
Plan removed
The evidence is clear that vitamin E helps maintain brain health, but most people don't get enough of it from their diet. These six foods will help.
Added to Plan
Plan removed
Creamy avocado cuts the tart bite from grapefruit in this side salad. Avocados contain monounsaturated fats, which may help reduce cognitive decline.
Added to Plan
Plan removed
Hummus, sprouts and avocado top sprouted whole-wheat bread to create West Coast toast, a healthy vegan idea for lunch.
Added to Plan
Plan removed
Almond milk, tofu and strawberries combine in this simple and satisfying smoothie. Use almond milk for an extra dose of vitamin E.
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Vitamin D
There’s a reason you may feel better after being in the sun. Learn more and explore recipes with vitamin D.
We get less sunlight to make vitamin D during the short days of winter, but you can help beat the winter blues by getting more of it in your diet.
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Brain health researchers found among women age 75 or older, higher vitamin D intake was associated with a lower risk of developing Alzheimer’s disease.
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Getting enough daily vitamin D has many health benefits, but it's better to get it from the sun or food rather than in a pill.
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This recipe gets its rich taste from roasted salmon and Argentinian Chimichurri sauce. Salmon is a protein-rich fish with higher omega-3 fatty acids.
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A mixture of tomatoes, spinach, feta, olives and fresh oregano gives portobellos a Mediterranean vibe for a healthy stuffed mushroom recipe.
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Love salads? Try this uniquely delicious recipe with tuna and white beans to get your nourishing Omega-3 fatty acids kick.
Added to Plan
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Beat the summer heat with this fresh and delicious apricot yogurt delight. Yogurt packs protein and probiotics that may help reduce anxiety.
Added to Plan
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We get less sunlight to make vitamin D during the short days of winter, but you can help beat the winter blues by getting more of it in your diet.
Added to Plan
Plan removed
Brain health researchers found among women age 75 or older, higher vitamin D intake was associated with a lower risk of developing Alzheimer’s disease.
Added to Plan
Plan removed
Getting enough daily vitamin D has many health benefits, but it's better to get it from the sun or food rather than in a pill.
Added to Plan
Plan removed
This recipe gets its rich taste from roasted salmon and Argentinian Chimichurri sauce. Salmon is a protein-rich fish with higher omega-3 fatty acids.
Added to Plan
Plan removed
A mixture of tomatoes, spinach, feta, olives and fresh oregano gives portobellos a Mediterranean vibe for a healthy stuffed mushroom recipe.
Added to Plan
Plan removed
Love salads? Try this uniquely delicious recipe with tuna and white beans to get your nourishing Omega-3 fatty acids kick.
Added to Plan
Plan removed
Beat the summer heat with this fresh and delicious apricot yogurt delight. Yogurt packs protein and probiotics that may help reduce anxiety.
Added to Plan
Plan removed