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nature has to offer. On the page opposite, you’ll see a list of my top 10 favorite brain foods. (For a quick video on how to memorize this list, go to www.LimitlessBook.com/resources.) If you’re the kind of person who hates hearing you need to eat your vegetables, employing this list might require a bit of an adjustment. But there’s some good news, because there’s evidence to show that your brain runs very well with a little bit of dark chocolate in the mix. Remember, what you eat matters, especially for your gray matter.

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What are your favorite brain foods? How can you incorporate one more into your daily diet?

THE TOP 10 BRAIN FOODS

Avocados: They provide monounsaturated fat, which helps to maintain healthy blood flow.

Blueberries: They protect your brain from oxidative stress and reduce the effects of brain aging. There have also been studies that show they can help with memory.

Broccoli: A great source of vitamin K, which is known to improve cognitive function and memory.

Dark chocolate: This helps your focus and your concentration and stimulates endorphins. Chocolate also has flavonoids, which have been shown to improve cognitive function. The darker here the better, as the darkest chocolate has the least sugar, and we’ve already talked about how sugar is something to eat sparingly.

Eggs: They provide memory-improving and brain-boosting choline.

Green leafy vegetables: These are good sources of vitamin E, which reduces the effects of brain aging, and folate, which has been shown to improve memory.

Salmon, Sardines, Caviar: They’re rich in omega-3 essential fatty acids, which help reduce the effects of brain aging.

Turmeric: It helps reduce inflammation and boost antioxidant levels while also improving your brain’s oxygen intake. There’s also some indication that turmeric helps reduce cognitive decay.

Walnuts: These nuts provide high levels of antioxidants and vitamin E that protect your neurons and protect against brain aging. They also contain high levels of zinc and magnesium, which are really good for your mood.

Water: Your brain is about 80 percent water. Dehydration can cause brain fog, fatigue, and slower reaction and thinking speed. Studies show that well-hydrated people score better on brainpower tests.

I met Mona Sharma when she was featured on Facebook’s Red Table Talk as the nutritionist for Will Smith and his family, alongside Dr. Mark Hyman. She shared with me how “the foods we eat can have a big impact on our energy, the quality of our health, and the function of our brains. Focusing on key ingredients like good quality omega-3 rich fats, vegetables loaded with antioxidants and phytonutrients, and spices to enhance our digestion and focus, and can support both short- and long-term brain function.” Here’s a sample day of some of her go-to recipes to optimize brain power and vitality:

MORNING BRAIN TONIC

Serves 2

Ingredients:

2-inch piece of ginger, peeled and cut into slices

2-inch piece of turmeric, peeled and cut into slices (note: this will stain, so watch clothes and countertops)

4 cups filtered water

organic green tea (loose or plastic-free tea bags for 2 servings)

½ organic lemon, juiced

Dash of black pepper

Raw honey (optional)

Place the turmeric, ginger, and water into a small saucepan.

Bring to a slow simmer on medium-high heat. Add the green tea and simmer for at least 5 minutes.

Remove from the heat. Add the lemon juice, dash of black pepper, and honey (if using).

Strain and serve hot. Avoid eating for 20 minutes after drinking this tonic.

Note: You can also make a large batch of the tonic mix ahead of time. Simply add a larger quantity of turmeric, ginger, and lemon to a juicer. Place this juice into the fridge, covered tightly with a lid, for up to 7 days. When serving, just add to hot water and green tea.

MORNING MAGIC SMOOTHIE

Serves 1

Ingredients:

½ cup frozen wild blueberries

½ cup chopped jicama (peel removed)

Big handful of organic spinach (you can add more, too!)

2 tablespoons hemp seeds

1 teaspoon MCT oil

1 teaspoon organic spirulina powder

½ cup unsweetened coconut water

½ cup unsweetened almond milk

Ice (optional)

Add all ingredients to a blender, blend, and start your day with brain and body fuel!

BRAIN BOOST SALAD

Serves 2

For the salad:

2 cups organic arugula

2 cups organic spinach

¼ cup pomegranate seeds

¼ cup raw walnuts, chopped

1 avocado, sliced

4 organic eggs, boiled then sliced when cool (if vegan, replace eggs with 2 tablespoons hemp seeds and 1 tablespoon pumpkin seeds)

For the dressing:

3 tablespoons raw apple cider vinegar

¼ cup extra virgin olive oil

½ lemon squeezed

1 tablespoon raw honey

¼ teaspoon Himalayan sea salt

2 tsp black sesame seeds (for garnish)

Place all salad dressing ingredients (except sesame seeds) into a bowl or mixing container and blend/shake well. Set aside.

Add the