Leafy Green Vegetables

Rich in vitamin K, folate, and antioxidants that support brain health, bone strength, and nerve function

Kale, spinach, collards, broccoli add to salads, smoothies, soups, or saut as sides

Fatty Fish

High in omega-3 fatty acids supporting brain and nerve health, reducing inflammation, and cognitive decline

Salmon, cod, canned light tuna, mackerel aim for 2 servings per week. Omega-3 supplements can be used if fish is avoided.

Berries

Packed with flavonoids and antioxidants that improve memory and reduce oxidative damage.

Blueberries, strawberries, raspberries include in breakfast cereals, yogurt, or snacks.

Nuts and Seeds

Provide protein, healthy fats (especially omega-3 ALA), magnesium, and antioxidants for muscle, nerve, and brain health

Walnuts, almonds, pistachios, flaxseeds, pumpkin seeds snack on them, add to salads or oatmeal.

Whole Grains

Support steady energy release, rich in fiber, B vitamins, and minerals that aid muscle and nerve function

Barley, wild rice, oats, brown rice swap for white rice or refined grains.

Legumes and Beans

Provide plant-based protein, fiber, magnesium, and iron essential for muscle repair and energy metabolism

Lentils, chickpeas, kidney beans add to soups, stews, salads.

Dairy or Fortified Alternatives

Source of calcium, vitamin D, and protein for bone and muscle health

Yogurt, milk, fortified soy or almond milk great for snacks or breakfast.

Colorful Vegetables

Vitamin A and carotenoids improve vision and spatial awareness for balance

Carrots, sweet potatoes, bell peppers, tomatoes roast, steam, or eat raw as snacks.

Eggs

High-quality protein and essential amino acids that promote muscle strength

Have boiled, scrambled, or as omelets for breakfast or meals.

Olive Oil

Rich in antioxidants and healthy fats, supports cognitive health and reduces inflammation

Use extra virgin olive oil for cooking or salad dressings.