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Nutritious Foods For a Healthy Brain
Regardless of age, brain health is top priority when establishing a healthy lifestyle. Fortunately we can nourish our brain with nutritious food choices. WebMD comments on brain foods stating, “Add these 'superfoods' to your daily diet, and you will increase your odds of maintaining a healthy brain for the rest of your life.” Why wait any longer? Start fueling your body with power foods that support brain health!
Healthy Foods for Your Brain:
1. Blueberries – have powerful antioxidant properties that help fight damaging effects caused by free radicals.
WebMD comments on the benefits of blueberries stating:
"Brainberries" is what Steven Pratt, MD, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls these tasty fruits. Pratt, who is also on staff at Scripps Memorial Hospital in La Jolla, Calif., says that in animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
2. Salmon – rich in Omega-3 essential fatty acids, which is beneficial for brain health.
3. Nuts and Seeds – high source of vitamin E. WebMD shares how higher levels of vitamin E have been linked to less cognitive decline with aging.
4. Beans – help stabilize blood glucose levels. Regulated blood glucose provides the brain with the needed glucose, while preventing a rise or fall in blood sugar.
5. Dark Chocolate – contains antioxidants and caffeine, enhancing focus and concentration. As with any caffeine product, moderation is key. WebMD documents daily intake of dark chocolate to no more than one-half ounce to 1 ounce a day.
To review the entire list of brain foods please visit WebMD.
Cleveland Clinic’s Chief Wellness Officer, Dr. Michael Roizen, also shares insights on brain foods in his article, Food for Brain Health. Dr. Rosen references a medical study that revealed people in their 70’s who were active and adhering to a Mediterranean diet (fruits, veggies, legumes, healthy fats, and fish), were 60% less likely to develop Alzheimer’s disease. Also, people who drank at least three cups of coffee per day were 65% less likely to develop Alzheimer’s or dementia. It’s key to note that one cup of coffee is equivalent to 8 oz. or 240 ml. Keep serving sizes in mind when dining out, as restaurant and coffee shops may vary in their coffee portion sizes. Dr. Rosen also advises to avoid saturated fats, trans fats, simple sugars and syrups, and enriched, bleached, and refined flour. To get more brain health tips from Dr. Rosen, please click here.
* All information shared in this article should be discussed with your healthcare provider prior to incorporating any suggestions. This article is for informational purposes only, and is not intended to provide advice or direct client decisions.