Cold water fish
Cold water fish--like salmon, sardines, mackerel, trout, and tuna--are excellent sources of omega-3 fatty acids and one of the best proven dietary sources for a healthy brain. They have particularly high concentrations of docosahexaenonic acid (DHA)—the omega-3 that seems to provide the most brain benefits. Studies suggest that increasing your intake of DHA and other omega-3s may provide neuroprotection throughout the lifespan, from the womb to old age. Among other things,omega-3s have been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. One study even shows that mothers who get enough DHA have smarter kids. Omega-3s also show promise for brain-related diagnoses, including depression and epilepsy. Earlier evidence suggested omega-3s could help in Alzheimer’s, but more recent studies challenge that belief.
DHA isn’t just good for the brain, it’s good for the body, too—studies show many benefits of healthy DHA levels, including a lower risk of cardiovascular disease. Shrimp, salmon, and sardines are also reasonably high in vitamin B12, which has been demonstrated to be one of the most important vitamins for cognitive health and neuroprotection.