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A neurologist said he stored with brain foods, including nuts, olive oil, leafy greenery and coffee.
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Simple swaps like eating home popcorn instead of chips can protect your brain with advancing age.
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Good nutrition can reduce the risk of Alzheimer’s and stroke while improving focus and productivity.
A neurologist said his grocery list is full of affordable foods that can help protect your brain as you age.
Eating foods rich in nutrients, such as healthy fats, can help increase your focus and mental function and reduce the risk of Alzheimer’s and stroke in the long run, according to D -Aar Lord, head of neurology at Nyu Langone Brooklyn.
“The brain is incredibly metabolic active. It takes about 25% of blood flow, so it’s no surprise that unhealthy eating can affect the brain,” Lord told Business Insider.
He said that making a better choice in the grocery store can also help you reduce sugar and processed foods, both of which can be mixed with blood sugar and metabolism, which in turn can affect the brain.
“In general, there will be no supplement or vitamin or superfood that will be light,” Lord said. “It will be for the daily choice, eating food that does not come out of a package.”
Lord speaks BI through his fridge, closet and a typical list of grocery for better brain health, as well as some of his favorite recipe ideas.
1. Fruit
Lord said more than two -thirds of his grocery list focus on the first section of the grocery store, starting with fresh fruits.
In particular, the fruits are rich in antioxidants, which makes them the main diet of the mind for a healthy brain. Enjoy them at breakfast, dated with Greek yogurt or as a sweet breakfast at any time.
Citrus fruits such as oranges, grapefruit and lemon are rich in vitamin C, which can help protect brain cells from stress.
2. Fresh vegetables
The vegetables that the Lord always have on hand include:
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Celery: potassium
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Carrots: Beta-carotene
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Onions and garlic: contain vitamins C and in
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Mushrooms: A good source of vitamin D
Eating more products, which is beneficial to your brain, can also protect your heart and improve overall health and longevity at the same time.
“I definitely noticed an improvement in the amount of energy I have when I don’t order just take -off,” Lord said.
3. Quinoa
Lord said one of his closet brackets is a quinoa, which is technically seed, but is cooked and served as grain.
Quinoa is a good source of carbohydrates, as well as some proteins and fiber, which makes it a great alternative to refined carbohydrates such as white bread or pasta that can jump blood sugar.
4. Miso
Lord said his refrigerator usually contains miso, an aromatic paste made of fermented soy, which is used as a base for soups, sauces and marinades. Like other fermented foods, it is great for gut health because it can help feed the microbiome, beneficial bacteria that live in the digestive system.
Increasing studies suggest that a healthy intestine is crucial to a healthy brain, as very important neurotransmitters are produced in the digestive system.
5. Herbs and spices
Spices are not just a source of aroma – they can add to the content of nutrients in your dishes, Lord noted.
One of his favorite is turmeric, earthly, bright orange spice, which can help reduce inflammation and can even deviate from diseases, including Alzheimer’s, according to promising studies.
Another is black pepper, a universal spice that helps to improve the health benefits of turmeric by facilitating the active ingredient in absorption of the body.
Lord said he also often cooks with fresh parsley, which contains antioxidants and can provide impetus to recipes such as soups and sauces.
6. Olive oil
One of the few packed ingredients that Lord buys regularly is olive oil as it offers a dose of healthy fats and has many applications in the kitchen, from sauting to the preparation of sauces or salad dressings.
“You want to use something that has as many unsaturated fat as possible,” Lord said. “Olive oil is fantastic.”
What is good for your brain is also beneficial for the rest of your body -the study has linked olive oil to a lower risk of dementia and cancer, as well as better heart health.
7. Nuts
Lord said he was supplying nuts, pistachios and almonds to have breakfast between meals. They are a great source of healthy fats such as omega-3 fatty acids that protect brain cells.
Choosing healthy dishes and snacks throughout the day can even prevent brain fog and enhance the focus in the short term, according to research.
“When you eat unhealthy, it can affect your function, presentation at the time of cognitive tests,” Lord said. “It’s not just 20 years old on the road.”
8. Coffee and Tea
Your morning brew can be a big boost to your brain’s health, Lord said.
Coffee is a good source of anti -inflammatory compounds that help protect the brain. However, it may be better to choose filtered coffee instead of a French press to remove oils that can raise your cholesterol levels.
Tea is also a good choice as it is rich in flavonols, another compound associated with better brain health.
Try to avoid sweet drinks, including sweetened coffee, Lord said. Instead of drinks, switch to the village and experiment with different flavors such as fruits or soft -alcoholic bitter to entertain it.
9. Homemade popcorn
Instead of reaching for a bag of chips when you want a salty breakfast, the Lord recommends making popcorn at home.
Home popcorn is a cheap, healthy alternative to processed food. Lord makes his own with calcin of olive oil, a little salt and nutritional yeast, which adds a spicy aroma along with B vitamins and proteins.
Small changes to your diet like this can help you reduce processed foods and reduce the risk of common diseases that can affect your brain as well as your body.
“All the foods we eat in a modern American diet that lead to metabolic syndrome and type 2 diabetes will affect the brain,” Lord said. “How do you get your calories really matters.”
Read the original Business Insider article