Eating a variety of fruits and vegetables is key to a healthy diet and a healthy brain. Different types of fruits and vegetables are rich in different essential nutrients, such as vitamins, minerals, and fiber—not to mention micro nutrients. Eating a variety of foods ensures a greater intake of these essential nutrients. Aim to try different types throughout the week. One tip: make sure the food on your plate includes lots of different colors. If everything’s white or beige—potato, rice, chicken—that’s a recipe for disaster. Another tip: each week, pick up a new fruit or vegetable at the grocery store or farmers’ market and try it in a variety of dishes. Don’t keep relying on the same five or six old favorites.
Whether you choose fresh, frozen, canned, dried, or juice, your brain will benefit. But remember that juices and canned fruits do not provide as much fiber as the other types, so it is best to eat the whole fruit or vegetable more often. Eat at least two servings of fruit and three servings of vegetables per day.