Brain Foods!

And other fatty fish - sardines, mackerel, herring. The richest sources of EPA and DHA that have been shown by many studies to improve every single aspect of brain function and health AND the brain literally shrinks when you don't get enough, due to the fact these fats are needed to insulate neural wiring when building new connections. Salmon has the additional benefit of being super high in tyrosine, dopamine building block and B6, needed to make that dopamine. One motivated fish!

Besides being high in many minerals, potassium and plant-based proteins, hard to find in many other foods - it's the richest in resistant starch kind of carb that supplies energy to the brain for hours, helping to keep our blood sugar balanced. And the combination of these gut-brain benefits makes beans a brainy superstar! PS imbalances in blood sugar will cause: brain fog, anxiety, ADHD and more.

The richest source of tyrosine (dopamine building block) and tryptophan (serotonin building block), a dense source of protein that's hard to match! Get organic for additional vitamins and minerals.

Leafy and non-leafy vegetables: super high in vitamins, minerals, anti-oxidants needed to support high brain function and protect from oxidative stress. Low calories and lots of fiber make them amazing for weight management - also a very important factor for brain health.

B vitamins champion(major ingredient of a healthy nervous system), vitamin A champion (vision, circadian rhythm, immune system), iron (production of dopamine and serotonin), choline (acetylcholine for attention, memory, learning) - the combination of all these (not full list here) made liver a sought-after-food for tribe leaders and pregnant women in hunter-gatherers traditions.

Vitamin A, D, E, B vitamins, choline superfood, antioxidants, essential fats, selenium and iodine for thyroid and immune system - all these make it a true brain superfood, along with liver and salmon. I personally cycle between eggs, liver and salmon for all my protein, and chicken!

The combination of Omega 3s and Omega 6s is the closest to what our brain needs. That's why it looks like a brain. Eat a handful a day to supply essential fats, antioxidants for brain protection and to curb hunger and stay lean. If I were to choose the second nut or seed for the brain? Pumpkin seeds! Due to high concentration of minerals, tyrosine and tryptophan to build dopamine and serotonin.

Polyphenols and other nutrients in blueberries seem to be especially protective of our brain, stimulating dopamine at the same time - drive to achieve, energy to keep going, protection against damage! Other great berries: strawberries, blackberries, raspberries, and other berries.

The highest vitamin C fruit (that also contains many other nutrients and got the nickname "superfruit"). Vitamin C protects the brain from damage and needed to make noadrenaline, essential for focus, attention, learning. Other vitamin C fruit and vegetables: lemons, strawberries, bell peppers, Brussels sprouts, broccoli and more!

Fermented foods raise dopamine and serotonin, protect gut health that's crucial for brain performance and mental health. Yogurt also (dairy) high in calcium (fast neural communication), iodine (thyroid), vitamins A and D, B vitamins. Quality matters. Go organic. Almonds aren't the same :)

Chocolate (without sugar) is very similar to nuts when it comes to nutrition - healthy fats, minerals, fiber. Chocolate has more than 1500 compounds that affect our brain and body. Chocolate stimulates all brain chemicals of flow states. Chocolate boost brain blood circulation, cognition, memory AND loved by the countries that produce the most Nobel laureates. I eat 30g of 100% chocolate every single day! 🍫🍫🍫 Especially before writing blogs and other types of creative work.

I eat these foods basically every single day :) And honestly, can't get enough of them! One of the reasons I don't crave anything - my brain gets everything it needs in abundance every day!

What's your favorite brainy food?😋