We know how important it is to properly fuel your body throughout the day and before and after physical activities, but certain foods can also feed our brains.
A study from Rush University in Chicago evaluated participants who did and did not follow a heart-healthy diet. The diet is called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), which is a combination of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Results showed that those who followed the MIND diet reduced their risk of developing Alzheimer’s disease by 50% compared to those who did not.
Here are some of the best foods to add to your diet to improve both your mind and body.
These complex carbohydrates are great for fueling long runs, keeping you regular, and are high in antioxidants to fight inflammation. You should be eating beans at least every other day.
Berries may play a role in decreasing neuron loss and improving memory performance. Try incorporating berries into your diet at least twice per week.
Eat the rainbow. Colors indicate that a food is rich in antioxidants, which help protect neurons from age-related decay. You should be eating your veggies daily.
Speaking of colors, leafy greens are rich in folate, which has been linked to slower rates of brain decline. Enjoy a light salad daily.
Try snacking on a handful of walnuts, almonds, pecans, hazelnuts, or pistachio daily. Nuts are rich in fiber, fat, and vitamin E, which are all great for your brain.
Full of healthy fat, olive oil protects the blood vessels throughout the body, including those in the brain. Daily consumption of olive oil, whether used for cooking or making a homemade salad dressing, is advised.
It is believed that the vitamin B12 in chicken and turkey plays a role in fighting age-related decay in the brain. Try eating at least 3-4 ounces of poultry a week.
Red Wine/Dark Red Juices
Moderation is key with red wine. Red wine contains antioxidants which can help ward off brain decline. Just remember, no more than 5 ounces a day. For a non-alcoholic alternative, try unsweetened grape or pomegranate juice.
Salmon & Seafood
Omega-3 fatty acids in many fatty fish are important for development and maintenance of brain health.
Shoot for about 3-4 ounces at least once a week.
B vitamins and vitamin E are found in whole grains (ex. whole wheat, oats, wild rice, quinoa) and may decrease the risk of Alzheimer’s disease by ridding the body of compounds linked to brain damage. Three servings of whole grains per day is ideal.
For a nourishing and tasty meal, join us at the Brick Your Neighborhood Deli! We are open for breakfast and lunch weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm.