5. Whole grains
Whole grains like whole wheat, oatmeal, barley and brown rice are essential parts of a balanced diet, and they’re known to support cardiovascular health. What’s less well-known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. Experts also favor consuming vitamin E in its natural form rather than via supplements, making whole grains a great choice for boosting vitamin E intake.
Daily recommended intake: Guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams.
Leafy greens aren’t the only green veggies that make the list of the best foods for brain health. Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates. When combined with water, these compounds produce isothiocyanates, powerful metabolites known to have neuroprotective properties.
Daily recommended intake: The USDA recommends that adults eat 1.5 to 2.5 grams of cruciferous vegetables per week.