7 Foods to Boost Brain Health
Feed your noggin with these nutrient-dense fruits, meats, and even sweets
BRAIN FOOD + DAILY DOSE |
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No. 1 BERRIES Antioxidant-packed blueberries and strawberries have been known to improve memory. |
Aim for ½ cup at least twice a week. Fresh or frozen are equally good for you. |
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No. 2 |
Eat moderate amounts of dark chocolate with a high cocoa content (70 percent or above). Limit your serving size to 1 ounce per day. |
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No. 3 LEAFY GREENS Eating spinach and romaine has been linked to slower rates of cognitive decline. |
Add a daily serving of leafy greens to your diet. Kale, spinach, collard greens, arugula, sprouts, and chard all count. |
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No. 4 |
The American Heart Association suggests limiting dietary fat to no more than 20 to 35 percent of your total daily calories. |
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No. 5 OILY FISH Studies show that salmon, mackerel, and sardines can help prevent Alzheimer’s disease. |
Aim for at least two portions of oily fish a week to reap the benefits. |
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No. 6 |
Turmeric, a plant from the ginger family, has long been used as a medicine in Indian and Chinese cultures. Here’s why you should be sprinkling this powerful spice onto your food every day. STRENGTHEN THE IMMUNE SYSTEM. A study published in the Journal of Clinical Immunology found that curcumin, a powerful compound found in turmeric, helps fight off bacteria and viruses. EASE JOINT PAIN. Curcumin also has anti-inflammatory properties, which can reduce joint pain. IMPROVE CARDIAC HEALTH. Turmeric helps to normalize blood pressure, reducing cholesterol and preventing blood clots. ALLEVIATE DEPRESSION. The spice contains natural qualities that can enhance mood by increasing serotonin and dopamine levels. |
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No. 7 |
Although it varies for each person, the Institute of Medicine suggests men drink 125 ounces (15 cups) of water per day, while women should aim for 91 ounces (11 cups). Some medications can also cause you to dehydrate, so it’s important to ask your doctor how much water you should consume daily. |
HOW TO INCLUDE TURMERIC IN YOUR DIET
Grate fresh turmeric onto eggs or add a teaspoon to rice dishes and curries. Or, liven up your breakfast with this tasty smoothie packed with antioxidants:Mango Surprise Smoothie
Place 2 cups mango (preferably fresh), 2 cups spinach, 1 cup regular coconut milk, and 1 tablespoon ground turmeric into a blender or juicer. Mix until smooth.
