These eight nutrients are best for brain function.
The researchers narrowed down the 32 nutritional substances provided by a traditional Mediterranean diet to several that appear to play key roles in healthy brain aging, enhanced cognitive performance, functional brain network efficiency, executive function, and general intelligence. These include omega-3 fatty acids, found in significant amounts in fatty fish and fish oils; omega-6 fatty acids, found in vegetable oils, nuts, seeds, poultry products and whole grains; lycopene, found in red pigmented plant foods such as tomatoes and watermelon; carotenoids found in yellow and orange pigmented foods such as sweet potatoes, winter squash and carrots; vitamin D, found mostly in fatty fish and fortified dairy products and dairy substitutes such as soy milk; and the B Vitamins riboflavin, found in dairy products and enriched grains; folate found in dark leafy greens and other vegetables and fruit; and B12, found in animal products such as meat, poultry, fish, eggs, dairy, and fortified breakfast cereals. A subset of the original study participants returned two years later for follow-up and similar nutrient patterns were confirmed.
It should be stated that this study relied on actual blood tests and MRIs for the results instead of cognitive testing and self report surveys.
