The brain is metabolically demanding, using roughly 20 percent of your body’s energy. This energy comes from the foods you eat, which fuels how you think, feel, and act. A balanced diet rich in nutrient-dense foods provides the building blocks for neurotransmitters, stabilized blood sugar, and reduced inflammation (linked to mood disorders and cognitive decline).

Amen Clinics founder, Dr. Daniel Amen, frequently recommends these seven brain-healthy foods to help you build a foundation that benefits your brain and keeps your taste buds satisfied:

• Wild-caught fatty fish (such as salmon, mackerel, and sardines) – Delivers a healthy dose of brain-boosting protein and fats

• Blueberries – Provides a burst of antioxidants

• Dark leafy greens (spinach, kale, and arugula) – Hydrates and quells inflammation

• Avocados – Offers healthy fat and dietary fiber

• Nuts and seeds – Provides a perfect nutrient-dense, powerhouse snack

• Olive oil – Delivers neuroprotective polyphenols to fight inflammation

• Beans and legumes – Provides a rich source of fiber

These foods supply your brain with essential nutrients to support your memory, mood, and executive function.

For example, research from the American Journal of Clinical Nutrition shows that omega-3 fatty acids (found in fatty fish, dark leafy greens, and nuts and seeds), help to regulate neurotransmitters like serotonin and dopamine. Additionally, their antioxidant power helps to reduce oxidative stress in the brain. Of course, consuming quality fats helps to slow down gastric emptying, which helps to maintain stable blood sugar levels. In turn, this protects against mood swings and fatigue.