Brain
Leafy greens, berries, fish, and nuts often featured in brain-healthy patterns.
NIH and Mediterranean-style research highlight produce, seafood, and unsaturated fats as part of patterns linked with healthier aging cognition.
Blueberries
Colorful berries fit Mediterranean-style patterns studied for brain aging.
Easy idea: Add frozen blueberries to oatmeal while it cooks.
Source: NIA discusses healthy eating patterns (including Mediterranean-style) for brain health research. Read the source
Walnuts
Plant omega-3 (ALA) and unsaturated fats in a Mediterranean pattern.
Easy idea: A small handful (about 1 oz) as a snack with fruit.
Source: AHA notes nuts can fit a heart-healthy pattern when portions are mindful (calories add up). Read the source
Dark leafy greens
Frequent leafy greens appear in MIND/Mediterranean-style research patterns.
Easy idea: Side salad of mixed greens with olive oil and vinegar.
Source: NIA summarizes evidence on dietary patterns and cognitive aging; greens are common in those patterns. Read the source