Sources of omega-3

include: • Cold water oily fish -‘SMASH’ Salmon, mackerel, anchovies, sardines, herring; flaxseeds, chia seeds, hemp seeds. Walnuts (especially beneficial for brain health).

Sources of omega-6

include: • Safflower, sunflower, nuts (other than walnuts), meat, dairy, eggs, borage oil, evening primrose oil, vegetable oils. Focus on the balance of omega-3 and 6 –prioritisingomega-3

POLYPHENOLES:

Polyphenols are a type of antioxidant found in plant foods. • They support a healthy gut bacterial balance, reduce neuroinflammation and improve memory, learning and cognitive function.

• The best foods for polyphenols include:

Cocoa powder and dark chocolate

.– Cloves, oregano, other seasonings.

– Berries, especially dark ones. Olives.

– Black and green tea, especially matcha.

– Chestnuts, nuts, beans, fruit and veg.

– Ground flaxseed meal.