Latest news with #MINDDiet
Yahoo
29-07-2025
- Health
- Yahoo
5 Mediterranean Foods Women After 50 Should Eat Every Week, According to Dietitians
Reviewed by Dietitian Maria Laura Haddad-GarciaKey Points The Mediterranean diet helps support healthy aging and longevity. Top foods dietitians recommend include leafy greens, low-fat dairy, beans, nuts and fish. Women over 50 should eat plenty of calcium, vitamin D, protein, fiber and omega-3 women over 50 looking to support long-term health and longevity, the Mediterranean diet offers a delicious, sustainable way of eating based on whole, nutrient-dense foods. 'I can say from both personal and professional experience that what we eat in our 50s—and beyond—matters more than ever. These are the years when we start to feel the effects of hormonal shifts, bone loss and changes in muscle mass and metabolism,' says Liz Weiss, RDN. She emphasizes the importance of not just living longer, but living better, which includes feeling strong, sharp and energized throughout the years. Fortunately, the Mediterranean diet has been linked to a longer, healthier life. It centers around minimally-processed plants, healthy fats and plenty of fiber. Continue reading to learn the five Mediterranean staples that dietitians recommend for women over 50. 1. Leafy Greens Leafy greens—such as spinach, kale, arugula, lettuce and chard—are powerful foods for brain and heart health. 'The MIND Diet, which combines the Mediterranean and DASH eating patterns, ranks leafy greens as one of its top food groups for cognitive protection,' says Weiss. She points to a 2018 study showing that older adults who ate 1–2 servings of leafy greens daily experienced slower cognitive decline—equivalent to being 11 years younger than those who rarely ate them. The authors credit the brain-supporting benefits of leafy greens to their rich nutritional profile, including a wide range of vitamins, minerals and antioxidants. Amy Shapiro, MS, RD, adds, 'rich in calcium, vitamin K, magnesium and antioxidants, leafy greens are important for maintaining bone strength and reducing inflammation.' Fortunately, leafy greens are easy to add to your diet. Weiss recommends blending baby spinach into smoothies, adding arugula to sandwiches and grain bowls and making pesto with kale for a flavorful topping on fish or pasta. Shapiro suggests sautéing greens with garlic and lemon for a quick side dish, or using them as the base for any salad or adding to soups, omelets and grain bowls. 2. Beans Beans are a cornerstone of the Mediterranean diet and offer many health benefits—such as better blood sugar regulation, a healthier gut and heart and increased longevity—thanks to their rich fiber and nutrient content. In societies like the Blue Zones—five regions around the world, including parts of the Mediterranean, where people often live past 100—beans are a daily staple, adds Weiss. 'These humble pulses are packed with plant-based protein, iron, potassium and fiber, which helps to reduce LDL cholesterol and supports digestive regularity,' she says. Beans are also an excellent way to boost fiber intake—something most people fall short on. Their fiber supports a healthy gut and keeps blood sugar steady. Because they're digested slowly, beans produce a lower glycemic response and improve insulin sensitivity. The fiber and protein in beans make them especially filling, which can support weight maintenance. Shapiro emphasizes the importance of getting enough of both, as digestion and muscle health become more important with age. To add more beans to your diet, try canned varieties—they're versatile, budget-friendly and convenient. Weiss recommends draining and rinsing canned beans to reduce sodium by up to 40%, making them a quick and heart-smart option. 'Add chickpeas to grain bowls or salads, stir black beans into soups or tacos or puree white beans into dips and sauces for extra creaminess and nutrition,' she says. 3. Cottage Cheese or Low-Fat Strained (Greek-Style) Yogurt 'Nearly half of women over 50 have some form of low bone mass,' says Weiss. After menopause, declining estrogen levels can accelerate bone loss, increasing the risk of osteoporosis—a condition where bones become weaker and more prone to fractures. To support bone health, both Weiss and Shapiro recommend foods that offer a combination of calcium and protein, which are key components of strong, healthy bones. Two excellent low-fat options within the Mediterranean diet are strained (Greek-style) yogurt and cottage cheese. For example, one cup of Greek yogurt offers about 20 grams of protein and 220 mg of calcium, while one cup of cottage cheese provides 24 grams of protein and 227 mg of calcium. Shapiro enjoys cottage cheese on toast with sliced tomatoes and fresh pepper, with berries and nuts or as a substitute for sour cream or mayo in recipes. Weiss suggests using strained (Greek-style) yogurt or cottage cheese in smoothies, as a base for savory dips or in breakfast parfaits. 4. Nuts Another Mediterranean staple, nuts are valued for their rich flavor and impressive nutrient profile, making them a delicious and healthy addition to your diet. 'Nuts offer healthy fats, fiber and plant-based protein,' says Weiss. 'They also provide vitamin E (a potent antioxidant linked to cognitive health), magnesium (important for bone health), and, in the case of walnuts, plant-based omega-3 fats,' says Weiss. Beyond their nutrient content, nuts can also support weight management—a common challenge with age. In fact, one study found that higher nut consumption was associated with lower body fat, likely due to increased satiety. However, given their high-calorie content, it's important not to overdo it. Weiss recommends consuming a small handful (around one ounce) of nuts daily. 'Sprinkle them onto leafy green salads, stir into cooked oatmeal, or finely chop and mix with breadcrumbs to create a crisp, flavorful coating for baked chicken or fish. Toasting them first really enhances flavor,' she says. 5. Fatty Fish Fatty fish, a major star of the Mediterranean diet, can reduce your risk of cognitive decline and support brain health. Fatty fish are a top source of omega-3 fatty acids, especially EPA and DHA. These fats are 'linked to better brain function, reduced inflammation and lower risk of cardiovascular disease,' says Weiss. However, 'women do not get enough omega-3s,' Shapiro adds, emphasizing the need to make these fats a regular part of the diet. That's why Weiss recommends that women include SMASH fish—salmon, mackerel, anchovies, sardines and herring—at least twice a week to help meet their omega-3 needs. 'They also provide vitamin D, which is crucial for calcium absorption,' Shapiro adds. Together, these nutrients support strong, healthy bones and can be challenging to get through diet. To add more fatty fish to your diet, visit a local seafood market for the catch of the day or try convenient, budget-friendly canned varieties that are just as nutritious. Our Expert Take The Mediterranean diet is a great way for women over 50 to promote long-term health. It includes foods like leafy greens, beans, low-fat dairy, nuts and fish, which provide key nutrients for this stage of life—such as calcium, vitamin D, fiber, protein and omega-3 fatty acids. They're also accessible and convenient choices. Shapiro reminds us that, 'Consistency in your food choices matters more than perfection. Eating well isn't about restriction, it's about making smart, nourishing choices most of the time that fit into your life and support how you want to feel and function every day.' She adds, 'Don't underestimate the power of hydration, regular movement and sleep. These work hand in hand with nutrition to support healthy aging.' Read the original article on EATINGWELL
Yahoo
27-07-2025
- Health
- Yahoo
7 Superfoods That Boost Brain Health, According to RDs
These everyday foods are nutritionists' favorites for boosting memory, focus, and long-term brain health. What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain? While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd Edition. Cruciferous Vegetables Cruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer's disease, ischemic stroke, and Parkinson's disease. Leafy Green Vegetables Leafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, 'Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.' Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving. How can you incorporate more leafy greens into your diet? Short-cuts are okay! 'The simplest way I've gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they're mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,' says Moon. Berries Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, 'The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.' Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round. Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians Extra Virgin Olive Oil Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain. Nuts and Seeds According to Moon, 'Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.' These are great to have on hand as a staple. Moon is an especially big fan of walnuts because 'in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.' For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing. Fatty Fish You've likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer's Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content. Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut Green Tea and Coffee Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson's disease and Alzheimer's disease. Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits. Read the original article on Real Simple
Yahoo
23-07-2025
- Health
- Yahoo
7 Superfoods That Boost Brain Health, According to RDs
What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain? While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd Edition. Cruciferous Vegetables Cruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer's disease, ischemic stroke, and Parkinson's disease. Leafy Green Vegetables Leafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, 'Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.' Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving. How can you incorporate more leafy greens into your diet? Short-cuts are okay! 'The simplest way I've gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they're mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,' says Moon. Berries Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, 'The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.' Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round. Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians Extra Virgin Olive Oil Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain. Nuts and Seeds According to Moon, 'Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.' These are great to have on hand as a staple. Moon is an especially big fan of walnuts because 'in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.' For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing. Fatty Fish You've likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer's Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content. Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut Green Tea and Coffee Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson's disease and Alzheimer's disease. Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits. Read the original article on Real Simple
Yahoo
22-07-2025
- Health
- Yahoo
7 Superfoods That Boost Brain Health, According to RDs
What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain? While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd Edition. CruciferousCruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer's disease, ischemic stroke, and Parkinson's disease. Leafy Green VegetablesLeafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, 'Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.' Advertisement Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving. How can you incorporate more leafy greens into your diet? Short-cuts are okay! 'The simplest way I've gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they're mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,' says Moon. Berries grandriver/getty images Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, 'The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.' Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round. Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians Extra Virgin Olive Oil Nico Tondini / Getty Images Different types of olive oil Advertisement Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain. Nuts and Seeds Mykola Sosiukin / Getty Images Two bowls of walnuts Two bowls of walnuts According to Moon, 'Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.' These are great to have on hand as a staple. Moon is an especially big fan of walnuts because 'in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.' For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing. FattyYou've likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer's Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content. Advertisement Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut Green Tea and Coffee Cheryl Chan/ Getty Images Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson's disease and Alzheimer's disease. Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits. Read the original article on Real Simple
Yahoo
12-07-2025
- Health
- Yahoo
Want to Stay Sharp? Health Experts Recommend These 7 Superfoods for Better Brain Health
Eating these superfoods can nourish the brain by improving blood flow, reducing inflammation, and protecting against age-related health decline. Foods that support brain health may also improve heart health, blood sugar, and mood, among other benefits. Foods with brain-boosting nutrients are generally easy to find and incorporate into everyday meals (no fancy supplements or gourmet specialty foods on this list!).What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain? While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd recommends people prioritize 'a diversity of colorful plant foods to ensure they are getting the range of beneficial bioactive plant nutrients that support optimal brain health.' Moon adds that this is because 'these foods enhance blood flow of oxygen and nutrients to the brain, help brain cells grow and survive, protect brain cells from oxidative stress, prevent damage from neuroinflammation, and help clear out buildup of proteins associated with Alzheimer's disease.'Cruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer's disease, ischemic stroke, and Parkinson's disease. Leafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, 'Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.' Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving. How can you incorporate more leafy greens into your diet? Short-cuts are okay! 'The simplest way I've gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they're mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,' says Moon. Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, 'The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.' Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round. Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain. According to Moon, 'Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.' These are great to have on hand as a staple. Moon is an especially big fan of walnuts because 'in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.' For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing. You've likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer's Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content. Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson's disease and Alzheimer's disease. Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits. Read the original article on Real Simple
