Cooking traditions

  • Omega-3 fatty acids (DHA and EPA) from fish, algae-based sources or fortified foods
  • Choline-rich foods like eggs, lean poultry, and certain legumes
  • B vitamin-rich foods: leafy greens, whole grains, legumes, eggs
  • Antioxidant-rich fruits and vegetables, especially berries, leafy greens and cruciferous vegetables
  • Minerals: iron-rich foods, zinc sources, magnesium-rich options
  • Dietary fibre and gut-friendly probiotics to support the gut-brain axis

Design meals that pair healthy fats with lean proteins and abundant vegetables. For example, a salmon and quinoa bowl with a rainbow of vegetables delivers DHA, high-quality protein, fibre, vitamins and minerals. A simple omelette with spinach, tomatoes and wholegrain toast provides choline, B vitamins, and antioxidant-rich vegetables. The overarching principle is variety, not monoculture reliance on a single “miracle” food.

  • Buy fatty fish twice weekly or choose high-omega-3 plant options if you’re vegetarian or vegan.
  • Keep frozen vegetables on hand for convenience and nutrition.
  • Choose whole grains over refined to stabilise energy levels and keep you focused.
  • Include a regular source of fibre to support gut health and mood regulation.
  • Moderation matters: enjoy indulgences occasionally, but prioritise nutrient-dense choices for enduring brain health.

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