Foods to Eat

Eat a range of meals high in vital nutrients to support healthy brain function, such as: citrus fruits, leafy green vegetables, and other fruits and vegetables are good sources of vitamin C. vitamin D-rich foods include eggs, salmon, cod, prawns and fortified milk, juice and cereals. Whole grains, leafy green vegetables, dairy products, seafood, and red meat are good sources of B vitamins. Complex carbs: whole grain breads and cereals, brown rice, quinoa, millet, legumes and starchy vegetables like potatoes, maize, peas and winter squash; magnesium, selenium and zinc: nuts, seeds, whole grains, green vegetables and fish tryptophan is found in beans, eggs, chicken, and lean red meat. Lean red meat, poultry, eggs, dairy products, soybeans, and seeds are foods high in phenylalanine. Omega-3 fatty acids: hemp, chia, and flaxseed oil; omega-6 fatty acids: chicken, eggs, grains, and vegetable oils; omega-3 fatty acids: salmon, trout, tuna, beans, walnuts, broccoli, cauliflower, spinach, cantaloupe, and hemp and chia seeds. foods to stay away from