🧠 HIW-NG™ Brain Health Nutrition
Goal: Support brain function, healthy aging, memory, attention, and cardiovascular health through an overall nutrient-dense dietary pattern.
Key foods & nutrients
| Food / nutrient | Why it matters |
|---|---|
| 🐟 Omega-3 foods | EPA and DHA support brain and cardiovascular health. |
| 🫐 Blueberries & other colorful fruits | Anthocyanins and other polyphenols provide antioxidant and bioactive compounds. |
| 🥬 Leafy greens | Provide folate, lutein, zeaxanthin, vitamin K, and other nutrients. |
| 🥜 Nuts & seeds | Provide healthy fats, vitamin E, magnesium, and other nutrients. |
| 🥑 Avocado | Provides predominantly unsaturated fats and can help with absorption of fat-soluble compounds. |
| 🍅 Tomatoes | Provide lycopene and other bioactive compounds. |
| 🫒 Mediterranean-style foods | Emphasize vegetables, fruits, whole grains, legumes, nuts, seeds, fish, and predominantly unsaturated fats. |
The uploaded HIW-NG knowledge base specifically identifies blueberries for brain health, omega-3 foods for brain and heart health, and the Mediterranean diet as a whole-food dietary pattern.
🥗 A practical brain-supportive plate
½ plate: vegetables, especially leafy greens and colorful vegetables
¼ plate: beans, lentils, whole grains, or another minimally processed carbohydrate
¼ plate: fish, beans, poultry, or another protein source
Add: nuts/seeds and a source of predominantly unsaturated fat such as olive oil or avocado
Fruit: berries or other colorful fruit
🔗 Food synergy
A useful HIW-NG principle is carotenoids + healthy fats → improved absorption. Vitamin C can also enhance absorption of plant-based iron.
Bottom line
For brain health, think dietary pattern rather than a single “brain food.” A Mediterranean-style pattern rich in vegetables, fruits, whole foods, nuts/seeds, healthy fats, and omega-3 foods provides a strong nutritional foundation.
This is nutrition education, not a treatment or diagnosis. Individual needs can differ.