**6.7 Seafood**

Fatty fish like salmon, mackerel, herring, and sardines are abundant sources of omega-3 fatty acids, unsaturated fats that have been connected to lower blood levels of beta-amyloid, the protein responsible for the formation of clumps in the brains of people with Alzheimer's disease. Fish intake is recommended weekly twice and the best fish varieties to prefer for brain health are salmon, cod, canned light tuna, herring, and Pollack which are also low in mercury. Further, these varieties of fish also contain Vitamin B12, the essential nutrient to maintain nerves and blood vessels and involved in creating DNA. Omega-3 fatty acids are responsible for physiological functions that are interconnected to neurogenesis, neurotransmission, and neuroinflammation. Hence, they play dynamic roles in the development, functioning, and aging of the brain. The dietary deficiencies of omega-3 fatty acids in humans are linked with an increased risk of developing various psychiatric disorders, including depression, bipolar disorder, schizophrenia, dementia, attention-deficit/hyperactivity disorder, and autism [29]. Omega-3 fatty acids, docosahexaenoic acid (DHA), help to improve memory and brain health. The best sources of omega-3 fatty acid, DHA among the seafood, algae, and fatty fish are salmon, bluefin tuna, sardines, and herring.

### **6.8 Beans**

Beans which also include other legumes, such as lentils, soybeans, black beans, chickpeas are another staple food staple good for brain health. High consumption of legumes like three or more servings per week has been related to enhance cognitive performance, with the utmost concentration of folate. Beans are rich in protein, carbohydrates, fiber, B-vitamins and omega fatty acids anti-oxidants, and minerals. Beans digest slowly as it takes 2 to 3 hours and while digesting they provide the brain with a consistent source of glucose. All the bean varieties with kidney and pinto beans are preferred for brain health as they comprise more omega-3 fatty acids. Beans have a remarkably high concentration of certain anti-inflammatory compounds which appears to be neuroprotective [30].
