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Essential Nutrients for a Healthy Brain

Learn about the vitamins and minerals that your brain needs to survive and work well.

Test Your Knowledge

See what you know and then explore the entire guide to learn how to incorporate essential nutrients into your day.

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Question 1: People who eat lots of seafood, rich in omega 3 fatty acids, may lower their risk for memory loss.

True! Your brain needs a certain amount of fat to function properly. Stick with foods rich in omega-3 fatty acids.

Question 2: Which essential nutrient do you benefit from by regularly snacking on almonds or walnuts?

Vitamin E! Walnuts and almonds are high in it and may help lower dementia risk.

A pile of different nuts and seeds on a white background

An overhead view of a green smoothie against a wooden background

Question 3: Eating greens is good for you but provides few essential nutrients.

False! Greens are abundant in superstar nutrients, such as vitamin K.

Question 4: Can you guess how many B vitamins turn food into energy?

8! And if you skimp on B12, B6 and folate (B9) your mood and thinking skills may suffer.

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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.

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Eat Right

Foods Are Best for B Vitamins, Omega-3s

Both groups of nutrients are crucial for brain health

A close-up view of an arctic char on a bed of kale

Eat Right

Arctic Char on a Bed of Kale

Arctic char, related to salmon and trout, is sustainably farmed, making it a “best choice” for the environment

A close-up view of nut-crusted cod with caramelized onions

Eat Right

Nut-Crusted Cod With Caramelized Onions

Crunchy baked cod sits atop a bed of sautéed tomatoes, onions and olives in this dish

A close-up view of almond butter and banana protein smoothie in a glass

Eat Right

Almond Butter & Banana Protein Smoothie

Almond butter adds nutty flavor plus 7 grams of protein to this smoothie

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Omega-3 Fatty Acids

Find out which foods deliver a big nutritional payoff from omega-3s and explore recipes rich in this essential nutrient.

A close-up view of salmon, beans, avocado, olive oil, spinach, broccoli and mixed nuts

Eat Right

Omega-3 Fatty Acids May Help the Brain

People who eat a lot of seafood may be at lower risk for Alzheimer’s disease

A close-up view of honey-garlic salmon on a plate

Eat Right

Honey-Garlic Salmon

Try adding a simple marinade of soy sauce, lime, honey and garlic to give tons of flavor

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A strawberry kiwi yogurt with cereals, chia seeds and agave syrup in a glass bowl on wood

Eat Right

Sprinkle on Some Chia Seeds

Tiny yet mighty, they’re packed with nutrients

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eat right

Add Beans to Meals and Snacks

Beans are versatile and full of heart- and brain-healthy nutrients

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A close-up view of Mexican black beans in a bowl

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Mexican Black Beans

This Mexican black beans recipe uses avocado leaves to add flavor

A close-up view of garlic shrimp on spinach in a bowl

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Garlic Shrimp on Spinach

Parmesan cheese lends an intriguing flavor accent to garlic- and lemon-steamed shrimp

Vitamin E

Learn how vitamin E can protect the brain’s nerve cells and which foods are abundant in this nutrient.

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Eat Right

6 Foods Rich in Vitamin E

These foods may help your mood and your memory

A close-up view of sautéed spinach with pine nuts and raisins on a plate

Eat Right

Sautéed Spinach With Pine Nuts & Raisins

Pine nuts and sweet golden raisins brighten up sautéed spinach

A close-up view of avocado and grapefruit salad on a plate

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Avocado and Grapefruit Salad

Creamy avocado cuts the tart bite from grapefruit in this delicious side salad recipe

A close-up view of West Coast toast on a plate

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West Coast Toast

Hummus, sprouts and avocado top sprouted whole-wheat bread

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A close-up view of strawberry-almond smoothie in two glasses

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Strawberry-Almond Smoothie

Combine strawberries, almond milk (or low-fat milk), tofu and sugar in a blender

Vitamin D

There’s a reason you may feel better after being in the sun. Learn more and explore recipes with vitamin D.

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Eat Right

Vitamin D May Help Support Memory

Better to get the sunshine vitamin from the sun or food than in a pill

A close-up view of roast salmon with chimichurri sauce on a plate

Eat Right

Roast Salmon With Chimichurri Sauce

Feel free to try your favorite combination of herbs, such as basil, mint or cilantro

A close-up view of Greek stuffed portobello mushrooms on a plate

Eat Right

Greek Stuffed Portobello Mushrooms

A mixture of tomatoes, spinach, feta, olives and fresh oregano gives portobellos a Mediterranean vibe

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A close-up view of tuna and white bean salad on a plate

Eat Right

Tuna & White Bean Salad

The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch

A close-up view of apricot yogurt delight in a glass

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Apricot Yogurt Delight

This fresh and delicious apricot dish has just four ingredients and comes together in 10 minutes

More Content to Explore

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Weight Loss After 50 Challenge

Helping you embrace a new way of eating

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Superfoods to Support the Brain

Your brain needs healthy foods to help function at its best

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The Brain-Heart Connection

Uncover the science and take steps toward helping your brain health

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