Health Foods for a Good Brain:

 🧠 Health Foods for a Good Brain:

🌿 1. Leafy Greens (Spinach, Kale, Broccoli)

Rich in vitamin K, folate, and antioxidants

Help slow brain aging and boost brain power

🐟 2. Fatty Fish (Salmon, Mackerel, Sardines)

High in omega-3s, which are essential for brain cell health

Improve memory and focus

🫐 3. Blueberries

Powerful antioxidants protect the brain

Enhance memory and learning

🥜 4. Walnuts & Almonds

Packed with vitamin E and healthy fats

Improve memory and mood

🍳 5. Eggs

High in choline for memory and thinking

B vitamins to fight brain fog

🍫 6. Dark Chocolate (70% or more)

Boosts brain blood flow and mood

Helps with concentration

🥑 7. Avocados

Good fats that help brain blood flow

Improves focus and mental clarity

🌾 8. Whole Grains (Oats, Brown Rice, Quinoa)

Give steady energy to the brain

Help with alertness and thinking

🍊 9. Citrus Fruits (Orange, Lemon, Grapefruit)

High in vitamin C for brain protection

Improves alertness and mood

🍵 10. Green Tea

Caffeine + L-theanine = calm focus

Protects brain cells from aging

🏃‍♂️ Daily Actions for a Good Brain (Bian)

✅ 1. Get Enough Sleep

Aim for 7–9 hours every night

Sleep helps your brain reset, clean, and store memory

✅ 2. Exercise Daily

Just 20–30 minutes of walking boosts brain blood flow

Supports learning and mood

✅ 3. Stay Hydrated

Water = brain fuel. Dehydration causes tiredness and confusion

✅ 4. Practice Mindfulness or Meditation

Reduces stress and increases focus

Even 5 minutes a day helps

✅ 5. Keep Learning

Read books, try puzzles, learn new skills

Keeps your brain sharp and flexible