Brain is 60% fat. DHA is 30% of brain cortex. Key nutrients: DHA, choline, anthocyanins, B12, vitamin E. Brain has highest metabolic rate — 20% of calories used.
Top Foods
| Food | Why | Do | Don't |
|---|---|---|---|
| Salmon | DHA is 30% of brain fatty acids. Low DHA = depression, cognitive decline, smaller brain volume on MRI. | 2-3x/week | Choose wild for higher DHA |
| Blueberry | Anthocyanins cross BBB. Improve cerebral blood flow. 1 cup/day improved memory in older adults (3-month RCT). | 1 cup/day | Do not heat — anthocyanins are heat-sensitive |
| Egg | Choline for acetylcholine (memory). 2 eggs = full daily choline. Also B12 for myelin. | 2 eggs/day | Do not skip yolks — choline is entirely in yolk |
| Walnuts | Omega-3 ALA + polyphenols. 30g/day improved reasoning in young adults. | 30g/day | Store in fridge — go rancid quickly |
| Green Tea | L-theanine (alpha waves + calm focus) + EGCG (neuroprotective). Better attention than caffeine alone. | 2-4 cups/day | Not within 6h of bed |
⚠️ Avoid/Limit
alcoholsugarartificial sweetenerstrans fats
💊 Supportive Supplements
omega-3-dha · creatine · magnesium-l-threonate · lions-mane