It’s no secret that certain things take more attention as you get older. For example, you’re likely aware that you need to take better care of your heart, weight, and even your erection. You must also ensure that you are taking excellent care of your brain. There are several approaches, but one crucial method is to ensure that you are eating properly. As you hit your 40s, the right brain foods can keep you razor-sharp, so we spoke with several experts on what you should be eating to keep your brain sharp. And here are some more excellent brain snacks for you.
Wild Salmon
A 4-ounce serving of salmon includes around 2,000 milligrams of DHA and EPA, two essential fatty acids that act as oil for the brain’s machinery.
⇒Dietitian Joan Salge Blake, the author of Nutrition and You, recommends eating at least two servings of fatty fish each week.
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Blueberries
Fresh organic blueberrys on the bush.
Consider blueberries to be antirust for your gray matter. They are high in antioxidants, which help to neutralize free radicals, which cause neurological misfires.
⇒Dietitian Suzanne Farrell of Cherry Creek Nutrition in Denver recommends eating one cup of fresh or frozen blueberries each day. As an extra plus, blueberries are great for your libido.
Black or green tea
small porcelain tea pots with different sorts of tea such as black tea, matcha tea, gunpowder tea, green tea, rooibos tea
Tea’s antioxidant catechin boosts blood flow, which enhances brain power by improving memory, mood, and attention. Drink one cup of freshly made tea every day, either hot or cold. Bottled teas lack the same impact.
Whole grains
Our brains are a furnace that requires a steady supply of fuel (in the form of glucose) to function properly. Whole grains with high fiber content helps to maintain an equal flow, and their B vitamins support the nervous system.
⇒According to Blake, your best options are oats (which are also one of the greatest meals for your heart), brown rice, and whole-grain bread.
Kidney beans
Kidney beans are high in protein and complex carbs, which help to balance glucose levels and offer consistent energy to the brain. Although any type of bean would suffice, kidney beans have higher omega-3 fatty acids.
⇒Blake recommends going for half a cup every day. And here are some additional things you should eat as you age.
Almonds
White bowl of almonds on wooden background
Consume one ounce of almonds each day to increase vitamin E levels, which are linked to poor memory function and cognitive decline,
⇒ According to dietician Sari Greaves, developer of the inVok energy drink.
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Dairy products
Various fresh dairy products
Milk and plain yogurt are high in protein and B vitamins and have low glycemic indices, which means they give a lot more energy to the brain.
⇒ Greaves recommends three servings of low-fat or fat-free dairy per day.
Avocado
Toast with sliced avocado topping, basil leaf and seasoning.
Avocado, which is high in monounsaturated fats, increases blood flow to the brain, resulting in better cognitive performance.
⇒ Greaves recommends eating a quarter cup twice a week.
Dark Chocolate
Chocolate. Dark bitter chocolate chunks. Chocolate background
Flavonoids, a natural ingredient found in cocoa, increase blood flow to the brain, which boosts cognitive performance. Caffeine in chocolate improves concentration as well.
⇒ Greaves recommends eating one ounce of dark chocolate each day to reap all of the advantages. Good news: chocolate is also heart-healthy.
Turmeric
Freh turmeric roots and turmeric powder in a wooden bowl on rustic wood
According to a variety of studies, curcumin, the major component in turmeric, improves cognitive performance. Instead of salt, use turmeric to season lean meats. It also complements vegetables, grains, and salad dressings.
