Brain foods for everyone, not just our wonderful Senior citizens
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Brain foods for everyone, not just our wonderful Senior citizens
https://health.usnews.com/wellness/foods/articles/foods-for-brain-and-memory
Foods for Healthy Brain Aging
An overall healthy eating pattern – combined with an active lifestyle – helps keep your brain sharp as you age. When counseling patients, Naidoo recommends these standout foods for their cognition-conserving effects:
Extra-virgin olive oil. The least-processed version of olive oil is brain healthy. “It’s linked to low incidence of Alzheimer’s disease because it increases autophagy of the cells,” Naidoo says. “That’s the process of our own cellular cleanup.”
Select spices. “A hidden magic in our kitchen cabinet is spices,” Naidoo says. In particular, turmeric with a pinch of black pepper, cinnamon, saffron, rosemary and ginger “are really associated with brain-healthy nutrients (in terms of) older adults and how they’re thinking.” It’s important to add black pepper when using turmeric “because it makes it at least 20 times more bioavailable to your body.”
Fish for healthy fat. Wild sockeye salmon, anchovies and sardines are prime sources of the omega-3 fatty acids called EPA and DHA, considered important for brain health.
Nuts and seeds. “You can also get plant-based sources of omega 3s – things like walnuts, chia seeds and flaxseed,” Naidoo says. “These little seeds and nuts can be put on top of a salad or blended into a smoothie.”
Leafy greens. Swiss chard, dandelion greens, romaine lettuce, arugula, spinach and other leafy greens contain vitamin B9 (folate). “Deficiency of folate has been associated with several neurological conditions,” Naidoo says. “So improving folate has a positive benefit on both cognitive aging and brain health.”
Rainbow fruits and veggies. Colorful veggies like red peppers or fruits like blueberries are visually appealing and more. Containing phytonutrients and fiber, “they also positively interact with gut microbes,” Naidoo explains. “And these gut microbes are very key to reducing inflammation in the body when we feed and nourish them well.” Inflammation in the gut loops back to the brain, she says. “We know there’s this gut-brain connection, and we want to be really careful of what we’re consuming for that reason.”
Extra-dark natural chocolate may have brain benefits, too. “We want to make sure we’re not just talking sugar-laden candy bars,” Naidoo notes. However, “70% dark chocolate is rich in nutrients like cocoa flavanols and magnesium."
Foods for Healthy Brain Aging
An overall healthy eating pattern – combined with an active lifestyle – helps keep your brain sharp as you age. When counseling patients, Naidoo recommends these standout foods for their cognition-conserving effects:
Extra-virgin olive oil. The least-processed version of olive oil is brain healthy. “It’s linked to low incidence of Alzheimer’s disease because it increases autophagy of the cells,” Naidoo says. “That’s the process of our own cellular cleanup.”
Select spices. “A hidden magic in our kitchen cabinet is spices,” Naidoo says. In particular, turmeric with a pinch of black pepper, cinnamon, saffron, rosemary and ginger “are really associated with brain-healthy nutrients (in terms of) older adults and how they’re thinking.” It’s important to add black pepper when using turmeric “because it makes it at least 20 times more bioavailable to your body.”
Fish for healthy fat. Wild sockeye salmon, anchovies and sardines are prime sources of the omega-3 fatty acids called EPA and DHA, considered important for brain health.
Nuts and seeds. “You can also get plant-based sources of omega 3s – things like walnuts, chia seeds and flaxseed,” Naidoo says. “These little seeds and nuts can be put on top of a salad or blended into a smoothie.”
Leafy greens. Swiss chard, dandelion greens, romaine lettuce, arugula, spinach and other leafy greens contain vitamin B9 (folate). “Deficiency of folate has been associated with several neurological conditions,” Naidoo says. “So improving folate has a positive benefit on both cognitive aging and brain health.”
Rainbow fruits and veggies. Colorful veggies like red peppers or fruits like blueberries are visually appealing and more. Containing phytonutrients and fiber, “they also positively interact with gut microbes,” Naidoo explains. “And these gut microbes are very key to reducing inflammation in the body when we feed and nourish them well.” Inflammation in the gut loops back to the brain, she says. “We know there’s this gut-brain connection, and we want to be really careful of what we’re consuming for that reason.”
Extra-dark natural chocolate may have brain benefits, too. “We want to make sure we’re not just talking sugar-laden candy bars,” Naidoo notes. However, “70% dark chocolate is rich in nutrients like cocoa flavanols and magnesium."
Calypso Jones- Posts : 28706
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Sprintcyclist likes this post
Re: Brain foods for everyone, not just our wonderful Senior citizens
Calypso Jones wrote:https://health.usnews.com/wellness/foods/articles/foods-for-brain-and-memory
Foods for Healthy Brain Aging
An overall healthy eating pattern – combined with an active lifestyle – helps keep your brain sharp as you age. When counseling patients, Naidoo recommends these standout foods for their cognition-conserving effects:
Extra-virgin olive oil. The least-processed version of olive oil is brain healthy. “It’s linked to low incidence of Alzheimer’s disease because it increases autophagy of the cells,” Naidoo says. “That’s the process of our own cellular cleanup.”
Select spices. “A hidden magic in our kitchen cabinet is spices,” Naidoo says. In particular, turmeric with a pinch of black pepper, cinnamon, saffron, rosemary and ginger “are really associated with brain-healthy nutrients (in terms of) older adults and how they’re thinking.” It’s important to add black pepper when using turmeric “because it makes it at least 20 times more bioavailable to your body.”
Fish for healthy fat. Wild sockeye salmon, anchovies and sardines are prime sources of the omega-3 fatty acids called EPA and DHA, considered important for brain health.
Nuts and seeds. “You can also get plant-based sources of omega 3s – things like walnuts, chia seeds and flaxseed,” Naidoo says. “These little seeds and nuts can be put on top of a salad or blended into a smoothie.”
Leafy greens. Swiss chard, dandelion greens, romaine lettuce, arugula, spinach and other leafy greens contain vitamin B9 (folate). “Deficiency of folate has been associated with several neurological conditions,” Naidoo says. “So improving folate has a positive benefit on both cognitive aging and brain health.”
Rainbow fruits and veggies. Colorful veggies like red peppers or fruits like blueberries are visually appealing and more. Containing phytonutrients and fiber, “they also positively interact with gut microbes,” Naidoo explains. “And these gut microbes are very key to reducing inflammation in the body when we feed and nourish them well.” Inflammation in the gut loops back to the brain, she says. “We know there’s this gut-brain connection, and we want to be really careful of what we’re consuming for that reason.”
Extra-dark natural chocolate may have brain benefits, too. “We want to make sure we’re not just talking sugar-laden candy bars,” Naidoo notes. However, “70% dark chocolate is rich in nutrients like cocoa flavanols and magnesium."
I only use extra virgin, a little dark chocolate , and my favorite is veg, it comes in 57 varieties
vege57- Posts : 10823
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Re: Brain foods for everyone, not just our wonderful Senior citizens
vegetarian chocolate. I don't know about Australia but the us gov't says it's okay to have 4% rat poop and insect parts in our chocolate.
Calypso Jones- Posts : 28706
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