Want to remember things better or stay focused longer? The foods you choose can play an important role in supporting your brain health. From colorful berries to omega-3-rich fish, adding certain foods to your meals and snacks can help give your brain the nutrients it needs to work at its best.

The role of omega-3s and antioxidants

Omega-3s are special fats that your body needs. You can find them in fish, like salmon, walnuts and some seeds. The National Institutes of Health says that omega-3s help brain cells communicate with each other. This means they can help you remember important information and learn new things. Eating foods with omega-3s may even help protect your brain as you get older.

Antioxidants are another group of helpers. They are found in colorful fruits and vegetables, such as blueberries, spinach and carrots. Antioxidants protect your brain from damage. The National Institutes of Health explains that antioxidants fight free radicals, which can harm your brain cells. By eating foods with antioxidants, you give your brain extra protection.

More foods to support brain health

In addition to antioxidants and omega-3 fatty acids, other foods provide important nutrients that support overall brain health. Leafy greens, nuts, seeds and whole grains are easy to incorporate into everyday meals and snacks.

• Leafy greens: Spinach and kale provide vitamins and nutrients, including folate and vitamin K, that play important roles in overall health.
• Nuts and seeds: Walnuts, almonds and sunflower seeds contain vitamin E, an antioxidant that helps protect cells from damage.
• Whole grains: Oatmeal and brown rice provide carbohydrates, which supply the brain with energy. Choose whole grains as part of a balanced diet to help meet your daily nutritional needs. The U.S. Department of Agriculture says that whole grains are good for your body and your mind.

Make brain-boosting foods part of your day

So, next time you need to pay attention, try eating some of these brain-boosting foods. Eating smart can help you do your best every day.

Small choices throughout the day can add up. Try adding a handful of berries to breakfast, choosing whole grains at lunch or enjoying nuts as a snack. With a variety of nutritious foods on your plate, you can give your brain the fuel it needs to stay focused and strong.