Omega-3 fatty acids are all the rage among health food lovers. But unlike other claims you’ll find in the supermarket aisles, this is one you should actually pay attention to. "Fatty fish and bivalves are the top sources of the long-chained omega-3 fats," says Dr. Ramsey. A deficiency of this critical fat can result in major mental problems like fatigue, memory loss, mood swings, and depression.
Dr. Ramsey recommends getting your omega-3s through two weekly servings of mussels, oysters, or salmon. And unless you shun seafood altogether, opt to get your omega-3s through food, not supplements, especially if you're an older adult.
You really should eat pumpkin seeds more often than on Halloween. In Dr. Ramsey's case, they're a part of his practice. "I prescribe a lot of pumpkin seeds, as they are full of tryptophan, magnesium, fiber, and zinc," important minerals for brain function.
Just don't go overboard with additional zinc supplements, since too much zinc can be just as bad as too little. Adult women should strive to get 8mg of zinc daily, while men should shoot for 11mg. Around 85 whole roasted, unsalted pumpkin seeds (or one ounce) packs nearly 3mg of zinc.
Antioxidant-rich blueberries are a no-brainer for brain health. Fruits high in antioxidants can prevent and reverse neurochemical changes from aging, and a chemical found in blueberries may enhance memory. Even if blueberries aren’t in season, you can reap these cognitive benefits year-round through frozen blueberries or juice. Pop ‘em in a smoothie, on yogurt, or even in ice cream for some guilt-free brain fuel.