Every year, there are many nutrition campaigns in the New Year. It can often feel overwhelming when considering a few dietary changes. A simple strategy of incorporating more of one food or drink can be a much simpler and more sustainable approach.
Experts recommend the following six nutrient-dense foods proven to help boost brain health, mood, longevity and energy.
Dairy and plant-based milk for brain health
Vitamin D, which we absorb primarily from the sun, has several health benefits, including a stronger immune system and stronger bones. A new study published last December found that vitamin D may also help improve brain function. Researchers have found that higher vitamin D levels in the brain are associated with better cognitive function, including better memory.
The authors of the study were unable to provide specific dietary recommendations, but “the study suggests that food and nutrients can be used to protect the aging brain from diseases such as Alzheimer’s disease and other related dementias.” emphasizes the importance of studying how the body produces resilience. Jean Meyer Research and Director of the USDA Human Nutrition Research Center on Aging at Tufts University.
Along with the sun, many fish, milk, soy milk, and vitamin D-fortified orange juice are rich sources of this nutrient.
Beans have a variety of beneficial properties, including being rich in protein and fiber. Beans are beautified with the Blue Zone Diet. This is part of best-selling author Dan Buetner’s research as part of a closer look at what people eat in the Blue Zone, the area where people live the longest in the world.
The Blue Zone diet consists of plant-based foods, with beans standing out as an important alternative protein source to animal protein. Blue Zone American Kitchen: 100 Recipes to Live to 100 In a National Geographic article, he recommends eating beans every day, stating that beans “dominate in the Blue Zone and are the cornerstone of all longevity diets in the world.”
heart tea health
This year, researchers found that a cup of tea does more than keep you warm and cozy or help you nod. Tea was found to be associated with a “moderate reduction in risk of death.” Specifically, black tea was associated with a lower risk of death from heart disease.
The lead author explained that the polyphenols in tea can reduce oxidative stress and inflammation, which may reduce the risk of death. We have found that this association is correct even as
Eating fish high in omega-3 fatty acids, such as salmon and sardines, can reduce the risk of heart disease.A diet rich in omega-3 fatty acids is also associated with improved brain health and a reduced risk of depression. Related. These fish are also swimming in vitamin B12, which is associated with a positive mood.
Energy with Greek Yogurt
To boost productivity as the day progresses, especially when you’re in a midday slump, some snacks may provide longer lasting energy rather than a quick sugar boost. .
Protein-rich Greek yogurt provides energy and keeps you feeling fuller for longer than anything ultra-processed or high in sugar.
stress relief spices
Spices such as garlic, turmeric, ginger, cinnamon, and cayenne have anti-inflammatory properties. Long-lasting inflammation can trigger a stress response in the body, both physical and mental. Foods that reduce inflammation in the body are therefore beneficial.
“Garlic is a prebiotic that helps balance the gut by stimulating the growth of healthy bacteria,” says a Harvard-trained nutritional psychiatrist. this is your brain on foodsaid before luck“And turmeric affects the hippocampus, a part of the brain that helps regulate stress hormones.”
Finally, while food choices can serve a variety of physical and mental health goals, eating together, eating slowly and having fun together is what Blue Zone researchers believe is the power of shared eating. and remains the basis of health and spirit. longevity.
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