When trying to eat healthy, we often focus on the effects it will have on our heart, bones, and waistline. But what about arguably one of the most organs in your body, the brain. Your brain controls memory, focus, emotions, cognition, and more. Like the rest of your body, it also needs proper fuel to perform at its best. Nutritional research has shown us that certain foods and the way we eat can sharpen mental clarity, decrease cognitive decline, and support memory. The best part? All of these brain-boosting foods can be found at your local Strack & Van Til.

Certain nutrients are critically important for brain performance, and at the top of that list are Omega-3 fatty acids. Within this group, docosahexaenoic acid (DHA) plays a particularly vital role. DHA makes up a major portion of the cell membranes in your brain, which are essential for signaling between neurons. By maintaining these membranes, Omega-3s support sharper cognition, better mental health, and protection against age-related neurological decline. Getting enough Omega-3s in your diet doesn’t have to be complicated. The simplest strategy is to follow the SMASH rule—salmon, mackerel, anchovies, sardines, and herring—fish that are especially rich in DHA and eicosapentaenoic acid (EPA). Including these in your meals a few times per week can go a long way toward fueling your brain and body.

At Strack & Van Til, a wide variety of options make it easy to add Omega-3s to your routine. Gary Teachman, Director of Meat and Seafood, explains, “We carry fresh farm-raised Atlantic salmon fillets from Chile, wild sockeye salmon from Alaska, and a range of seasoned, marinated, rubbed, and stuffed salmons that come in a bakeable dish—you simply unwrap the package and place it in the oven or on the grill.” For even more variety, Strack & Van Til offers herring—fresh, pickled, or in cream from trusted brands like Vita and Noon Hour. “We also carry Atlantic mackerel at some stores, which is naturally lower in mercury than king or Spanish mackerel while still being high in omega-3 fatty acids,” says Teachman. Sardines are another powerhouse. A three-ounce serving contains about 1,200 milligrams of DHA, along with 351 milligrams of calcium thanks to the edible bones. “They’re one of the best choices for both brain and bone health,” notes Teachman. Oysters round out the list of excellent seafood sources. According to Teachman, “Oysters provide about 329 milligrams of DHA per serving, along with more than eight milligrams of zinc—the daily recommended amount for women, with men needing only slightly more. During the holidays, we also carry shucked oysters in both eight-ounce portions and by the pound.” Whether grilled, fried, baked, or used in a po’boy, they’re a versatile addition to any meal. And for an added boost, rounding out your meals with eggs, walnuts, chia seeds, flax seeds, and high-quality red meat can help ensure you’re getting all the Omega-3s your brain needs to thrive.

While Omega-3’s are extremely important for brain health, antioxidants play a crucial role as well. Over time, due to age, environmental factors, and stress, your brain cells take on extreme amounts of damage and oxidative stress. Including foods that have high amounts of antioxidants can counteract this damage greatly. When consuming enough antioxidant rich foods, you will maintain neuroplasticity – ability to form new memories – and decrease inflammation. A great place to start when shopping for these foods is in the produce section. Berries are some of the highest concentrations of antioxidants in all foods. Super versatile and

delicious. Other foods with dark, concentrated colors are a safe bet. Dark chocolate, kale, broccoli, apples, and grapes are all great examples.

Following Omega-3’s and antioxidant rich foods, other foods like whole grains and high quality proteins fill in any gaps in your diet when it comes to improving brain health. Whole grains like oatmeal and quinoa can provide your brain steady energy that prevents brain fog and mood swings. High quality proteins like eggs, chicken, and red meat will provide nutrients such as B12, iron, and zinc, all key players in memory, focus, and oxygen delivery to the brain. A deficiency in B12 or iron can cause fatigue, poor concentration, and even cognitive decline. Including moderate amounts of high quality proteins from plant and animal sources is a smart play for a brain-healthy diet.

Whole foods form the foundation of any balanced diet, but can always be taken to the next level by spicing up your eating habits. Common spices like turmeric and cinnamon are easy to incorporate but provide a huge benefit. Turmeric, with its active compound curcumin, has high anti-inflammatory properties which has been shown to improve memory. Cinnamon can help balance blood sugar levels. Stable blood sugar has a lot of emerging research on improving brain health. These are just two examples but there are dozens of spices and ways to incorporate them into every meal.

With all of the great things you can eat to improve brain health, it is equally important to understand what not to eat to improve it. Highly processed foods containing preservatives, artificial flavors/colors, and refined oils all promote inflammation affecting the brain. Excess sugar is an even bigger concern. Research shows that diets high in added sugars may impair memory and increase risk of quicker cognitive decline. In fact, Alzheimer’s disease is now being referred to as “Type 3 Diabetes” because of the correlation between high sugar intake, insulin resistance, and damage to brain cells. A diet consistent with sugary snacks, pop, and refined carbohydrates flood the brain with spikes in glucose that lead to poor focus and memory problems over time. Simply reducing added sugar intake and opting for naturally sweet foods like fruit, honey, or dark chocolate can make a huge difference.

Supporting your brain can start with a few small changes. Swapping sugary cereal for oatmeal topped with blueberries and walnuts, switching soda for tea or sparkling water, adding spinach to eggs, or enjoying a quality steak with roasted vegetables and potatoes are all simple ways to nourish your mind. With every smart choice, you are strengthening memory, sharpening focus, and protecting your long term mental health. Next time you’re shopping Strack & Van Til, think of your cart as more than just groceries, but a toolkit for brain health. The right mix of fresh produce, quality proteins, whole grains, and mindful swaps will feed not just your body but your mind too.