| #1 | Blueberry | Anthocyanins cross BBB. Improve cerebral blood flow and working memory. 1 cup improved cognitive performance in 90 min. | Morning or pre-task |
| #2 | Walnuts | Omega-3 ALA + polyphenols. 30g/day improved inferential reasoning in young adults. | Daily snack |
| #3 | Dark Chocolate | Flavonoids + theobromine increase cerebral blood flow 10-15%. 85% cocoa. 40g improved cognitive function in 2h. | Pre-task (60-90 min before) |
| #4 | Green Tea | L-theanine (alpha waves) + caffeine (alertness). The "calm focus" combo. Better sustained attention than caffe | Morning or early afternoon |
| #5 | Egg | Choline → acetylcholine (learning + memory neurotransmitter). 2 eggs provide full daily choline needs. | Breakfast |