The No. 1 nutrient you need for a healthy brain – and the best way to get it – NBC 5 Dallas-Fort Worth

There is no one-size-fits-all way to prevent dementia. That said, a large body of research has isolated certain nutrients that may help prevent the loss of cognitive functioning with age, such as perception, attention and decision-making.

Three types of neuroprotective nutrients have received the most interest from experts like me: antioxidants, B vitamins, and polyunsaturated fatty acids. Antioxidants fight free radicals that can damage brain cells, B vitamins play an important role in brain cell function and PUFAs help promote the growth of new brain cells.

While supplements can help get these nutrients, I always tell people to turn to real food first, especially for fatty acids like omega-3s. When you eat whole foods, you get extra vitamins, minerals, healthy fats and proteins. It’s a good foundation on which you can build a healthy eating plan.

Omega-3 fatty acids are the number 1 nutrient for a healthy brain

Omega-3 fatty acids are found in wild-caught oily fish such as anchovies, sardines and salmon. Wild sockeye salmon in particular contains levels of EPA and DHA that are beneficial for our brain health.

An average salmon fillet in the US weighs about three to four ounces and the recommended amount to eat per week is about eight. So try to get omega-3-rich fish on your plate at least twice a week.

If, like me, you don’t eat seafood (I was raised vegetarian), you might be relieved to know that it’s still possible to get enough omega-3 fatty acids from plant sources, including:

• Chia seeds
• Sesame seeds
• Walnuts
• Flax seed

About an ounce of chia seeds is more than your daily recommended amount of omega-3 fatty acids, providing about 5,000 mg.

If you eat eggs, focus on the pasture-raised variety. Be sure to add turmeric with a pinch of black pepper to maximize its impact on brain health.

It is important to emphasize that we cannot get out of a bad diet by supplementing or exercising. An overall healthy lifestyle with good nutrition, in addition to regular exercise, good sleep, mindfulness, social connections, stress management and reduced anxiety, are crucial factors in preventing conditions such as dementia.

Dr. Uma Naidoo is a Harvard-educated nutritional psychiatrist, professional chef, and nutritional biologist. She is also the author of the bestseller ‘This is your brain about food″and most recently: “Calm your mind with food.” Follow her further Instagram or subscribe to her newsletter on Substack.

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