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1. Fish with high levels of fatty acids, such as salmon, tuna, mackerel, anchovies, trout, and sardines
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2. Oysters
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3. Egg yolks
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4. Curry
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5. Red hot chilli peppers, including by-products such as chilli powder and cayenne pepper
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6. Fresh garlic, unpeeled and unchopped. Peeled and chopped garlic actually has zero nutritional value.
7. Leafy greens (e.g. spinach, kale, bok choy, romaine lettuce) and cruciferous veggies (e.g. broccoli, cauliflower, cabbage, and brussel sprouts)
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8. Tomatoes, preferably cooked
Cooked tomatoes release lycopene, an antioxidant that is particularly **good for the brain and is believed to help prevent dementia**. Yep, that includes ketchup too, although you should probably look for other sources – like fresh tomato sauce or tomato puree – as ketchup does contain quite a bit of sugar.
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9. Apples
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10. Berries, especially blueberries, raspberries, and strawberries. If you're not a fan of berries, pomegranates work just as well.
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11. Avocados
Avocados are pretty high in calories, however, so consume with moderation.
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12. Water
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13. Alcohol, especially red wine, in moderate amounts
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14. Brewed tea
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15. Coffee, but not if it's loaded with sugar, milk, creamer, and all the frills
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16. Chocolate in any form, particularly dark chocolate and hot cocoa
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17. Complex carbohydrates, like whole grains (e.g. oatmeal, oat bran, brown rice, and wholewheat bread) and beans
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18. Nuts, such as walnuts, cashews, pistachios, almonds, and macadamia. Try to stay away from peanuts, as they have less healthy fats than the other nuts.
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19. Seeds, such as sunflower seeds (kuaci), sesame seeds, and pumpkin seeds
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20. Oils with healthy fats, such as olive oil, canola oil, and even coconut butter and nut butter
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