{"id":109455,"date":"2024-10-02T08:58:56","date_gmt":"2024-10-02T01:58:56","guid":{"rendered":"https:\/\/hotvideos24.online\/?p=109455"},"modified":"2024-10-02T08:58:56","modified_gmt":"2024-10-02T01:58:56","slug":"how-to-fuel-a-healthy-brain-for-better-memory-focus-and-more","status":"publish","type":"post","link":"https:\/\/hotvideos24.online\/?p=109455","title":{"rendered":"How to Fuel a Healthy Brain for Better Memory, Focus, and More"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<\/p>\n<div data-journey-body=\"standard-article\">\n<p data-journey-content=\"true\" data-node-id=\"0\" class=\"css-1nd4gv7 emevuu60\">Think of eating <a href=\"https:\/\/www.prevention.com\/health\/a60486206\/heal-your-body-with-food\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/health\/a60486206\/heal-your-body-with-food\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"healthy foods\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">healthy foods<\/a> as plugging in the fastest, most efficient charger to power up the battery of your brain. Or as high-octane fuel that keeps the engine of your brain humming efficiently along. Whichever metaphor you choose, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2805706\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2805706\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"science\" class=\"body-link css-inlxvj emevuu60\">science<\/a> makes it clear that the foods you eat can fuel and charge your brain and help keep it sharp and clear, both now and long-term.  <\/p>\n<h2 id=\"why-the-gut-is-key\" data-node-id=\"1\" class=\"body-h2 css-1h4fjyh emevuu60\"><strong>Why the gut is key<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"2\" class=\"css-1nd4gv7 emevuu60\">So how exactly does the food you eat fuel a healthy brain? It does this largely via the <a href=\"https:\/\/www.niehs.nih.gov\/health\/topics\/science\/microbiome#:~:text=Introduction,to%20human%20health%20and%20wellness.\" data-vars-ga-outbound-link=\"https:\/\/www.niehs.nih.gov\/health\/topics\/science\/microbiome#:~:text=Introduction,to%20human%20health%20and%20wellness.\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"microbiome\" class=\"body-link css-inlxvj emevuu60\">microbiome<\/a> and the gut-brain connection, says <a href=\"https:\/\/umanaidoomd.com\/\" data-vars-ga-outbound-link=\"https:\/\/umanaidoomd.com\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Uma Naidoo, M.D\" class=\"body-link css-inlxvj emevuu60\">Uma Naidoo, M.D<\/a>., a Harvard-trained nutritional psychiatrist, professional chef, and nutritional biologist. She\u2019s the author of the bestselling <em><a href=\"https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822?tag=prevention-auto-20\" target=\"_blank\" rel=\"nofollow noopener\" data-vars-ga-outbound-link=\"https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"This Is Your Brain on Food\" data-vars-ga-product-id=\"85fb3228-cba8-46d2-a7b6-16684ab7bd55\" data-href=\"https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822\" data-product-url=\"https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822\" data-affiliate=\"true\" data-affiliate-url=\"https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822?tag=prevention-auto-20\" data-affiliate-network=\"{&quot;afflink_redirect&quot;:&quot;\/_p\/afflink\/cyUT\/amazon-placeholder&quot;,&quot;site_id&quot;:&quot;d55f98dc-cbd6-4679-ae11-243969f8c772&quot;,&quot;network&quot;:{&quot;name&quot;:&quot;Amazon&quot;},&quot;metadata&quot;:{&quot;links&quot;:{&quot;default&quot;:&quot;https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822?tag=prevention-auto-20&quot;,&quot;sem&quot;:&quot;https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822?tag=pv-lift-20&quot;,&quot;social&quot;:&quot;https:\/\/www.amazon.com\/This-Your-Brain-Food-Indispensable\/dp\/0316536822?tag=pv-soc-lift-20&quot;}}}\" data-vars-ga-product-price=\"$0.00\" data-vars-ga-product-retailer-id=\"e49ed9fa-34d0-4aac-b74e-60e13e06e97f\" data-vars-ga-link-treatment=\"(not set) | (not set)\" class=\"body-link product-links css-inlxvj e1aq0z090\">This Is Your Brain on Food<\/a> <\/em>and the new book <em><a href=\"https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/?tag=prevention-auto-20\" target=\"_blank\" rel=\"nofollow noopener\" data-vars-ga-outbound-link=\"https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Calm Your Mind With Food\" data-vars-ga-product-id=\"2cde438a-c3f7-40fd-9535-026577b9cd25\" data-href=\"https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/\" data-product-url=\"https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/\" data-affiliate=\"true\" data-affiliate-url=\"https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/?tag=prevention-auto-20\" data-affiliate-network=\"{&quot;afflink_redirect&quot;:&quot;\/_p\/afflink\/cyUS\/www-amazon-com-product-not-found-500-https-www-amazon-com-calm-your-mind-food-revolutionary-dp-031650209x&quot;,&quot;site_id&quot;:&quot;d55f98dc-cbd6-4679-ae11-243969f8c772&quot;,&quot;network&quot;:{&quot;name&quot;:&quot;Amazon&quot;},&quot;metadata&quot;:{&quot;links&quot;:{&quot;default&quot;:&quot;https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/?tag=prevention-auto-20&quot;,&quot;sem&quot;:&quot;https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/?tag=pv-lift-20&quot;,&quot;social&quot;:&quot;https:\/\/www.amazon.com\/Calm-Your-Mind-Food-Revolutionary\/dp\/031650209X\/?tag=pv-soc-lift-20&quot;}}}\" data-vars-ga-product-price=\"$0.00\" data-vars-ga-product-retailer-id=\"39b1cd61-eec0-4039-b470-88a221f40a50\" data-vars-ga-link-treatment=\"(not set) | (not set)\" class=\"body-link product-links css-inlxvj e1aq0z090\">Calm Your Mind With Food<\/a><\/em>. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"3\" class=\"css-1nd4gv7 emevuu60\">The <a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/25201-gut-microbiome\" data-vars-ga-outbound-link=\"https:\/\/my.clevelandclinic.org\/health\/body\/25201-gut-microbiome\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"gut microbiome\" class=\"body-link css-inlxvj emevuu60\">gut microbiome<\/a> is an ecosystem of microorganisms that\u2019s critical to our health in a number of ways. And the conversation between it and the brain is constant, says Dr. Naidoo.  \u201cInformation from the foods we eat is communicated to our brain and impacts our overall mental health,\u201d she says. \u201cWhen there\u2019s <a href=\"https:\/\/www.prevention.com\/food-nutrition\/g42554501\/food-for-inflammation\/\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/food-nutrition\/g42554501\/food-for-inflammation\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"inflammation\" class=\"body-link css-inlxvj emevuu60\">inflammation<\/a> in the gut, we also see inflammation in the brain, which is linked to a host of mood and cognitive disorders. Also, more than 90% of the receptors for the neurotransmitter serotonin\u2014which is responsible for mood and cognition\u2014are located in the gut. This highlights just how powerful this food-mood connection is!\u201d<\/p>\n<section data-embed=\"watch-next\" data-lazy-id=\"P0-7\" data-node-id=\"4\" class=\"embed\"\/>\n<p data-journey-content=\"true\" data-node-id=\"5\" class=\"css-1nd4gv7 emevuu60\">Foods that are <a href=\"https:\/\/health.gov\/myhealthfinder\/health-conditions\/heart-health\/heart-healthy-foods-shopping-list\" data-vars-ga-outbound-link=\"https:\/\/health.gov\/myhealthfinder\/health-conditions\/heart-health\/heart-healthy-foods-shopping-list\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"heart-healthy\" class=\"body-link css-inlxvj emevuu60\">heart-healthy<\/a> also tend to be good for the brain, Dr. Naidoo adds. \u201cWe\u2019re learning now, more than ever, that the body works as one large system, rather than several independent organ systems, and that the microbiome plays a significant role in supporting the health of all our organs. Through this, we see that many foods that optimize the microbiome also support both cardiovascular and brain health.\u201d<\/p>\n<h2 id=\"feeding-your-brain-the-right-way\" data-node-id=\"6\" class=\"body-h2 css-1h4fjyh emevuu60\"><strong>Feeding your brain the right way<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"7\" class=\"css-1nd4gv7 emevuu60\">When it comes to fueling your brain, the <a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/foods-linked-to-better-brainpower\" data-vars-ga-outbound-link=\"https:\/\/www.health.harvard.edu\/healthbeat\/foods-linked-to-better-brainpower\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"best foods\" class=\"body-link css-inlxvj emevuu60\">best foods<\/a>, says Dr. Naidoo, \u201care minimally processed ones that are in their most natural or whole state. Foods like vegetables, berries, organic meats\u2014even grass-fed red meat in moderation\u2014whole grains, legumes, nuts, and seeds are all nutrient-dense foods. They provide the body and mind with a diversity of vitamins, minerals, antioxidants, fiber, and other important food components that support optimal wellbeing.\u201d <\/p>\n<p data-journey-content=\"true\" data-node-id=\"8\" class=\"css-1nd4gv7 emevuu60\">Think about this while you\u2019re food-shopping, suggests Dr. Naidoo. \u201cShop the perimeter of the grocery store,\u201d she says. That\u2019s where you tend to find produce, healthy sources of <a href=\"https:\/\/www.prevention.com\/food-nutrition\/healthy-eating\/g23065278\/high-protein-foods\/\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/food-nutrition\/healthy-eating\/g23065278\/high-protein-foods\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"protein\" class=\"body-link css-inlxvj emevuu60\">protein<\/a> in the meat and seafood areas, dairy, and frozen food. Then move on to the rest of the store. \u201cThe center aisles are great for canned chickpeas, black beans, and cannellini beans, dried beans and lentils, and canned salmon, oysters, and mussels,\u201d she adds. You can also find whole grains like farro and quinoa.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"9\" class=\"css-1nd4gv7 emevuu60\">Don\u2019t forget the spice aisle, Dr. Naidoo says, including turmeric, black pepper, saffron, rosemary, and parsley. And be sure to include fermented foods like plain yogurt, kimchi, and sauerkraut, she adds. These foods are <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9003261\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9003261\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"known\" class=\"body-link css-inlxvj emevuu60\">known<\/a> to improve gut health, and there is some <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2023.1170841\/full\" data-vars-ga-outbound-link=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2023.1170841\/full\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"research\" class=\"body-link css-inlxvj emevuu60\">research<\/a> that they are associated with a lower risk of dementia. <\/p>\n<h2 id=\"foods-to-limit-or-skip\" data-node-id=\"10\" class=\"body-h2 css-1h4fjyh emevuu60\"><strong>Foods to limit or skip<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"11\" class=\"css-1nd4gv7 emevuu60\">One key thing to consider, when it comes to your brain health, is the amount of added or refined sugars you\u2019re consuming. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4371171\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4371171\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Studies\" class=\"body-link css-inlxvj emevuu60\">Studies<\/a> on rats have found a link between sugar intake and cognitive function, such as memory and decision-making. Other rodent <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0889159113005758?via%3Dihub\" data-vars-ga-outbound-link=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0889159113005758?via%3Dihub\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"research\" class=\"body-link css-inlxvj emevuu60\">research<\/a> showed that a diet high in sugar increased inflammation in areas of the brain involved in memory.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"12\" class=\"css-1nd4gv7 emevuu60\">Dr. Naidoo recommends that people avoid added or refined sugars for optimal mental fitness, as well as the foods below:<\/p>\n<ul data-node-id=\"13\" class=\"css-1r2vahp emevuu60\">\n<li>Processed packaged foods or baked goods<\/li>\n<li>Refined seed oils<\/li>\n<li>Processed meats<\/li>\n<\/ul>\n<h2 id=\"two-diets-worth-following\" data-node-id=\"14\" class=\"body-h2 css-1h4fjyh emevuu60\"><strong>Two diets worth following<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"15\" class=\"css-1nd4gv7 emevuu60\">There are two eating plans, the <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mediterranean-diet\/\" data-vars-ga-outbound-link=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mediterranean-diet\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Mediterranean diet\" class=\"body-link css-inlxvj emevuu60\">Mediterranean diet<\/a> and the <a href=\"https:\/\/www.prevention.com\/health\/memory\/a60480600\/mind-diet-slow-aging-lower-dementia-risk-study\/\" target=\"_blank\" data-vars-ga-outbound-link=\"https:\/\/www.prevention.com\/health\/memory\/a60480600\/mind-diet-slow-aging-lower-dementia-risk-study\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"MIND diet\" class=\"body-link css-inlxvj emevuu60\" rel=\"noopener\">MIND diet<\/a>, that are worth knowing about. They aren\u2019t diets in the way we often think about that word: They\u2019re not about calories or weight loss. What they are: powerful tools for the health of your brain. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"16\" class=\"css-1nd4gv7 emevuu60\">The Mediterranean diet, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6466433\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6466433\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"research\" class=\"body-link css-inlxvj emevuu60\">research<\/a> has shown, helps reduce the risk of a whole host of diseases, including heart and neurodegenerative diseases. In fact, the <a href=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/312180\/9789241550543-eng.pdf?ua=1\" data-vars-ga-outbound-link=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/312180\/9789241550543-eng.pdf?ua=1\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"World Health Organization\" class=\"body-link css-inlxvj emevuu60\">World Health Organization<\/a> calls it the dietary approach that\u2019s been studied most extensively for cognitive health. The recommended foods are colorful fruits and vegetables, nuts and seeds, olive oil, seafood, legumes and beans, whole grains, and fresh herbs. Other foods are suggested in moderation: dairy, eggs, and poultry.<\/p>\n<p data-journey-content=\"true\" data-node-id=\"17\" class=\"css-1nd4gv7 emevuu60\">The MIND diet is also supported by research, including a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4581900\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4581900\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"study\" class=\"body-link css-inlxvj emevuu60\">study<\/a> of 900 people that showed a 53% reduced risk of Alzheimer\u2019s and dementia among those who followed it closely and limited refined sugar, red meat, and fried foods. According to <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mind-diet\/\" data-vars-ga-outbound-link=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mind-diet\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Harvard\" class=\"body-link css-inlxvj emevuu60\">Harvard<\/a> research, it focuses on foods that are packed with vitamins, flavonoids, and other substances that reduce inflammation and <a href=\"https:\/\/www.cancer.gov\/publications\/dictionaries\/cancer-terms\/def\/oxidative-stress\" data-vars-ga-outbound-link=\"https:\/\/www.cancer.gov\/publications\/dictionaries\/cancer-terms\/def\/oxidative-stress\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"oxidative stress\" class=\"body-link css-inlxvj emevuu60\">oxidative stress<\/a> (an imbalance of free radicals and antioxidants in the body). It\u2019s very similar to the Mediterranean diet, with a special emphasis on foods that have been specifically shown to have cognitive benefits, like the options below. <\/p>\n<h2 id=\"powerhouse-foods-with-health-benefits\" data-node-id=\"18\" class=\"body-h2 css-1h4fjyh emevuu60\"><strong>Powerhouse foods with health benefits<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"19\" class=\"css-1nd4gv7 emevuu60\">Here\u2019s why these choices are especially smart picks for your brain:<\/p>\n<h2 data-node-id=\"20\" class=\"body-h3 css-1e117eu emevuu60\">1.<strong> Dark, leafy greens<\/strong><br \/><\/h2>\n<ol data-node-id=\"21\" class=\"css-1r2vahp emevuu60\"\/>\n<ol data-node-id=\"22\" class=\"css-1r2vahp emevuu60\"\/>\n<p data-journey-content=\"true\" data-node-id=\"23\" class=\"body-text css-1nd4gv7 emevuu60\">All vegetables are good for your noggin, so it\u2019s smart to include a variety. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15852398\/\" data-vars-ga-outbound-link=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15852398\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Dark leafy greens\" class=\"body-link css-inlxvj emevuu60\">Dark leafy greens<\/a>, such as spinach and kale, are particularly known to be brain-smart. <\/p>\n<h2 data-node-id=\"24\" class=\"body-h3 css-1e117eu emevuu60\"><strong>2. Berries<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"25\" class=\"css-1nd4gv7 emevuu60\">Various types of fruit are healthy choices for your mind; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3582325\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3582325\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"studies\" class=\"body-link css-inlxvj emevuu60\">studies<\/a> have shown that berries are especially packed with cognitive benefits. <\/p>\n<h2 data-node-id=\"26\" class=\"body-h3 css-1e117eu emevuu60\"><strong>3. Nuts<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"27\" class=\"css-1nd4gv7 emevuu60\">Polyphenols are plant compounds found in many varieties of nuts; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27651247\/\" data-vars-ga-outbound-link=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27651247\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"research\" class=\"body-link css-inlxvj emevuu60\">research<\/a> indicates that they could be preventative against dementia. Walnuts are an especially smart pick due to their concentration of cognitive-boosting omega-3s. <\/p>\n<h2 data-node-id=\"28\" class=\"body-h3 css-1e117eu emevuu60\"><strong>4. Beans<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"29\" class=\"css-1nd4gv7 emevuu60\">Beans are rich in nutrients that power the brain, including folate, magnesium, and zinc, says the <a href=\"https:\/\/unitedbrainassociation.org\/2019\/07\/09\/10-superfoods-to-boost-brain-power\/\" data-vars-ga-outbound-link=\"https:\/\/unitedbrainassociation.org\/2019\/07\/09\/10-superfoods-to-boost-brain-power\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"United Brain Association\" class=\"body-link css-inlxvj emevuu60\">United Brain Association<\/a>. They\u2019re also high in fiber, which helps balance blood sugar (good for the heart and brain) and assists in keeping bad cholesterol in check. <\/p>\n<h2 data-node-id=\"30\" class=\"body-h3 css-1e117eu emevuu60\"><strong>5. Whole grains<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"31\" class=\"css-1nd4gv7 emevuu60\">Sticking to whole grains as opposed to refined ones helps you avoid <a href=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/metabolic-syndrome#:~:text=Metabolic%20syndrome%20is%20a%20condition,and%20low%20HDL%20cholesterol%20levels.\" data-vars-ga-outbound-link=\"https:\/\/www.hopkinsmedicine.org\/health\/conditions-and-diseases\/metabolic-syndrome#:~:text=Metabolic%20syndrome%20is%20a%20condition,and%20low%20HDL%20cholesterol%20levels.\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"metabolic syndrome\" class=\"body-link css-inlxvj emevuu60\">metabolic syndrome<\/a>, which leads to problems with both the heart and brain. And <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10334137\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10334137\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"studies\" class=\"body-link css-inlxvj emevuu60\">studies<\/a> have shown that people who eat the most whole grains had fewer reported mood disorders, such as depression and anxiety. More research is needed to figure out the connection, but it\u2019s safe to say that when it comes to grains,  it\u2019s better for your brain to focus on whole rather than refined.<\/p>\n<h2 data-node-id=\"32\" class=\"body-h3 css-1e117eu emevuu60\"><strong>6. Salmon<\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"33\" class=\"body-text css-1nd4gv7 emevuu60\">There\u2019s a lot of research about the brain benefits of eating seafood, including a <a href=\"https:\/\/www.aan.com\/PressRoom\/Home\/PressRelease\/4933\" data-vars-ga-outbound-link=\"https:\/\/www.aan.com\/PressRoom\/Home\/PressRelease\/4933\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"recent study\" class=\"body-link css-inlxvj emevuu60\">recent study<\/a> that showed an association between eating fish twice a week and a lowered risk of vascular brain disease. Salmon is a good option because of its high levels of brain-boosting <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/omega-3-fats\/\" data-vars-ga-outbound-link=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/fats-and-cholesterol\/types-of-fat\/omega-3-fats\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"omega-3 fatty acids\" class=\"body-link css-inlxvj emevuu60\">omega-3 fatty acids<\/a>.<\/p>\n<h2 data-node-id=\"34\" class=\"body-h3 css-1e117eu emevuu60\"><strong>7. Olive oil <\/strong><\/h2>\n<p data-journey-content=\"true\" data-node-id=\"35\" class=\"body-text css-1nd4gv7 emevuu60\">This staple of the Mediterranean and MIND diets seems to be highly beneficial to that gut-brain axis; for instance, a 2021 study in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8581649\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8581649\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"Nutrition Reviews\" class=\"body-link css-inlxvj emevuu60\"><em>Nutrition Reviews<\/em><\/a> found that it shows great potential for modifying the gut microbiota in a healthy way. It\u2019s full of natural antioxidants, is protective against oxidative damage, and was shown in a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6974729\/\" data-vars-ga-outbound-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6974729\/\" data-vars-ga-ux-element=\"Hyperlink\" data-vars-ga-call-to-action=\"mice study\" class=\"body-link css-inlxvj emevuu60\">mice study<\/a> to improve activity between the brain\u2019s synapses. <\/p>\n<p data-journey-content=\"true\" data-node-id=\"36\" class=\"css-1nd4gv7 emevuu60\">Consider fitting all of these into your day! You could start with breakfast quinoa topped with berries; a lunch of white bean soup plus a salad of baby kale sprinkled with chopped walnuts and strawberries, tossed in an olive oil vinaigrette; and a dinner of salmon over spinach sauteed in olive oil. Add other fruits and veggies, a snack of yogurt, lots of fresh herbs and spices, and you have a delicious day of brain-boosting goodness.  <\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-format=\"fluid\"\r\n     data-ad-layout-key=\"-fb+5w+4e-db+86\"\r\n     data-ad-client=\"ca-pub-3711241968723425\"\r\n     data-ad-slot=\"7910942971\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1660802\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.prevention.com\/health\/a60779122\/how-to-fuel-a-healthy-brain\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Think of eating healthy foods as plugging in the fastest, most efficient charger to power up the battery of your brain. Or as high-octane fuel that keeps the engine of &hellip; <a href=\"https:\/\/hotvideos24.online\/?p=109455\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-109455","post","type-post","status-publish","format-standard","hentry","category-health","entry"],"_links":{"self":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/109455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=109455"}],"version-history":[{"count":0,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=\/wp\/v2\/posts\/109455\/revisions"}],"wp:attachment":[{"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=109455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=109455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hotvideos24.online\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=109455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}