Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 45
What should be
on the plate?
Oily 昀椀sh such as salmon, sardines
and mackerel provide long-chain
omega-3 fatty acids, particularly
DHA, which is an important
structural component of the
brain. Research investigating
omega-3 intake and cognition
has found promising associations,
although evidence for omega-3
supplements speci昀椀cally remains
mixed (Coelho-Júnior et al., 2023).
Nuts and seeds provide
unsaturated fats, vitamin
E, magnesium and other
micronutrients. Walnuts, almonds,
chia seeds and 昀氀axseeds
can all be easy additions to
breakfast, snacks or salads.
Fruit and vegetables provide 昀椀bre,
vitamins, minerals and a wide range
of plant compounds. Rather than
focusing on one particular “brain
berry”, variety is key. Different
coloured fruits and vegetables
provide different combinations of
nutrients and plant compounds.
Wholegrains and legumes
provide carbohydrate for energy
alongside 昀椀bre and other
nutrients. Oats, wholegrain bread,
brown rice, quinoa, lentils and
chickpeas are practical options.
Healthy fats, including extra
virgin olive oil, avocado,
nuts and seeds, are another
feature of Mediterraneanstyle eating patterns.
