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Clippings/1 key food your brain MUST have to stay sharp Harvard expert.md

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+---
+title: "1 key food your brain MUST have to stay sharp: Harvard expert"
+source: "https://medium.com/famously-healthy/1-key-food-your-brain-must-have-to-stay-sharp-harvard-expert-d56b4bd5d503"
+author:
+  - "[[James Julian]]"
+published: 2024-10-03
+created: 2024-10-29
+description: "There are more than a few “brain foods” that experts will tell you to focus on to live a long, lucid life. I find it stinky, texturally unappealing (think scallops and lobster), and I mostly dislike…"
+tags:
+  - "clippings"
+---
+[
+
+![James Julian](https://miro.medium.com/v2/resize:fill:88:88/1*8cErFlbWgcCj5oKkzeg6yQ.png)
+
+](https://medium.com/@jamesjulianwrites?source=post_page---byline--d56b4bd5d503--------------------------------)
+
+[
+
+![Famously Healthy](https://miro.medium.com/v2/resize:fill:48:48/1*fA4OYuz4dn27LanfMSMupA.png)
+
+](https://medium.com/famously-healthy?source=post_page---byline--d56b4bd5d503--------------------------------)
+
+There are more than a few “brain foods” that experts will tell you to focus on to live a long, lucid life.
+
+[We’re talking](https://medium.com/famously-healthy/eat-these-4-foods-to-save-your-brain-harvard-nutritionist-295f6845ecf9) antioxidant-rich fruit, fiber-packed leafy greens, and [lean proteins](https://medium.com/famously-healthy/try-4-foods-harvard-brain-expert-eats-every-day-to-stay-smart-7b0ffd83930d).
+
+My personal favorite is [blueberries](https://medium.com/@jamesjulianwrites/this-is-the-one-most-important-food-i-eat-every-single-day-18dcd64b967c), or ‘brain berries’ as I’ve come to know them.
+
+**But is there one uber-powerful brain food to rule them all?**
+
+According to one Harvard nutritionist, there is.
+
+And, unfortunately, I struggle to get enough of it.
+
+I bet you do too.
+
+![A woman shopping for healthy food at the market.](https://miro.medium.com/v2/resize:fit:700/1*6rFk_3XwfVE5bRRdEqUEGw.jpeg)
+
+What’s the №1 food to protect your brain? Read on. (Licensed by the author under the [Unsplash+ License](https://unsplash.com/plus/license))
+
+## What we need (and I don’t get enough of)
+
+I’m sorry, but I absolutely hate seafood.
+
+Where do you stand on it?
+
+I find it stinky, texturally unappealing (think scallops and lobster), and I mostly dislike the taste.
+
+The problem is that seafood is about as good as it gets as a source of omega-3s, which according to Harvard nutritionist Uma Naidoo, is the most important food you can eat to support healthy brain function.
+
+Here’s what she [wrote for CNBC recently](https://www.msn.com/en-ca/health/nutrition/harvard-nutritionist-the-no-1-nutrient-you-need-for-a-healthy-brain-and-the-best-way-to-get-it/ar-AA1nE2Zd?ocid=msedgdhp&pc=HCTS&cvid=01fcf2e9a4244864a3bbd32b7e8d0c8a&ei=15):
+
+*“While supplements can help provide these nutrients, I always tell people to first go to real foods, especially for fatty acids like omega-3s.*
+
+*“When you eat a whole food you get additional vitamins, minerals, healthy fats, and protein.*
+
+*“It’s a good foundation upon which to build a healthy eating plan.*
+
+==*“Omega-3s are found in wild-caught fatty fish like anchovies, sardines, and salmon.*==
+
+*“Wild Sockeye salmon in particular contains levels of EPA and DHA that are beneficial to our brain’s health.*
+
+*“An average salmon filet in the U.S. is about three to four ounces and the suggested amount to eat per week is about eight.*
+
+*“So one should try to get omega-3-rich fish onto your plate at least twice a week.”*
+
+So what’s the solution if, like me, seafood kinda grosses you out?
+
+![Fish is a good source of omega-3s](https://miro.medium.com/v2/resize:fit:700/1*DDIIG5GI0QbMEAv00bHdgg.jpeg)
+
+Fish? It’s a no from me. (Licensed by the author under the [Unsplash+ License](https://unsplash.com/plus/license))
+
+## Why not supplements?
+
+Fish oil supplements have come under a lot of scrutiny, and one worrisome study recently suggested you might want to [avoid them altogether if you’re over 40](https://medium.com/famously-healthy/over-40-1-new-reason-you-might-want-to-skip-taking-fish-oil-doc-08de15359f53).
+
+**The good news is that there are some great plant-based sources of omega-3s.**
+
+As Naidoo notes:
+
+*“If you are like me and don’t eat seafood (I was raised vegetarian), you may be relieved to know it is still possible to get adequate omega-3s from plant-based sources, including…*
+
+- *Chia seeds*
+- *Sesame seeds*
+- *Walnuts*
+- *Flax seeds*
+
+*“About one ounce of chia seeds is more than your daily recommended intake of omega-3 fatty acids and delivers about 5,000 mg.*
+
+*“If you eat eggs, aim for the pasture-raised kind. Be sure to add turmeric with a pinch of black pepper to optimize the impact for brain health.”*
+
+**I could be better at this.**
+
+I do have a bunch of chia seeds in my freezer and it’s the easiest thing to throw into a smoothie.
+
+I’ve also experimented with throwing walnuts into those smoothies as well, though I find the bitter aftertaste kind of shines through.