![]() ![]() ![]() Fish such as salmon and tuna are rich in omega-3 fatty acids, which are associated with many positive health outcomes, including for the brain. You may make it a habit to avoid fatty foods, but when it comes to fish, fat is a good thing. When combined with water, these compounds produce isothiocyanates, powerful metabolites known to have neuroprotective properties.ĭaily recommended intake: The USDA recommends that adults eat 1.5 to 2.5 grams of cruciferous vegetables per week. These vegetables contain high doses of glucosinolates. Broccoli and other cruciferous vegetables are also important. Leafy greens aren't the only green veggies that make the list of the best foods for brain health. Experts also favor consuming vitamin E in its natural form rather than via supplements, making whole grains a great choice for boosting vitamin E intake.ĭaily recommended intake: Guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams. What's less well-known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. Whole grains like whole wheat, oatmeal, barley and brown rice are essential parts of a balanced diet, and they're known to support cardiovascular health. One fresh, medium tomato contains about 3.2 milligrams of lycopene, and you can also find even more in tomato sauces, pastes and ketchup.ĭaily recommended intake: Studies show that 9 to 21 milligrams of lycopene per day may be most beneficial. This powerful carotenoid has been shown to help stave off cognitive disorders such as Alzheimer's and Parkinson's diseases. Tomatoes are one of the best foods for brain health, thanks to their rich lycopene content. This powerful amino acid can help manage stress and anxiety, which is important for brain function.ĭaily recommended intake: Up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults. In addition to both of these, green tea is rich in L-theanine. Researchers have noted caffeine's ability to boost the brain's information-processing capacity, and coffee also packs many powerful antioxidants, which may help support brain health. You may be accustomed to drinking coffee or tea to stay awake, but these caffeinated beverages have more to offer than a simple morning perk-up. They're packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline.ĭaily recommended intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had notably higher cognitive scores than those who ate less. But for a real mental power boost, turn to walnuts. Each nut has unique benefits, and including pistachios, macadamias and almonds in your diet will definitely support your brain health. ![]() Nuts are lauded as a source of protein and healthy fats. ![]() Plus, research has shown that plant-based foods may be especially good for curbing cognitive decline.ĭaily recommended intake: Aim for about 1/4 of a cup per day, or 1.5 to 2 cups a week. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Those leafy greens really are good for you, especially your brain. Not to parrot your mother, but she was right on this one. If you want to keep your mind in good shape, here are the 12 best foods for brain health. This diet has also been shown to lower high blood pressure, which is a risk factor for Alzheimer's disease. The Mediterranean diet, which emphasizes consumption of whole foods like fruits, vegetables, legumes and fish, has shown promising results in prevent age-related conditions. When it comes to bolstering your brain to do its best work - staying focused and maintaining a strong memory - some foods are much better than others.Ĭonsuming nutrient-dense foods will not only keep you brain happy and healthy, but may also aid in preventing diseases like dementia. However, that doesn't mean any food will help your brain power through. Studies show that, on average, the brain accounts for about 20% of the calories we burn daily. And our brain needs adequate fuel to do its job well. However, the reality is that it takes a lot of energy to think, move and go about our daily lives. It's not often that the brain thinks about itself and all that it does to keep us properly functioning. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |