Looking to sharpen your mental game and take better care of your entire body? Get more of these foods in your life and reap the mental (and physical) benefits.
Spinach and Other Leafy Greens
Turn back time with leafy greens. A recent study showed that people who ate three servings a day had the brain function of someone five years younger. Salads and sandwiches are easy options, or try Ellie Krieger's lighter creamed spinach.
Don't forget the eggs! They have memory-boosting choline, protein for your muscles and lutein for your eyesight — important if you spend time in front of a computer screen.
Salmon
The healthy fats found in salmon have been shown to boost brain development, improve function and decrease inflammation. The fish makes a light but satisfying weeknight meal that will please the brains and the bellies around your table.
Skip the chips and grab some berries during exam time. The antioxidants found in raspberries, blueberries, strawberries and cherries are linked to improved short-term memory. Try Giada's Raspberry-Vanilla Smoothie instead of your usual midnight snack.
Old-fashioned oats are filled with soluble fiber that helps keeps your belly full and mind focused. Don't like regular oatmeal? Wake up your brain with Ingrid Hoffmann's Oatmeal Breakfast Smoothie. Mix up a batch before you go to bed, for a quick breakfast on your way out the door. It really is the most important meal of the day.
Broccoli is full of fiber and immunity-boosting vitamins C and E. People who eat more cruciferous vegetables show slower mental decline. Raw broccoli is great, but we love the nutty taste of roasted broccoli.
Nuts like walnuts are rich in vitamin E. This powerful antioxidant protects cells from the stresses and damage of aging. Add these detectible crunchy nuts to salad, trail mix and baked goods.
Beans
Iron keeps red blood cells healthy and ensures that oxygen can be delivered to brain cells. Prevent iron deficiency by eating lean meats and fiber-rich, plant-based foods — like beans.
Avocado
Reach for an avocado for a dose of healthy monounsaturated fat. This type of fat promotes healthy circulation and blood flow to the brain. Slather on toasted whole grain bread or pour on some avocado oil for grilling, roasting and sautéing.
Look to peanut butter for a dose of vitamin E. Give your brain a double whammy by choosing a brand of peanut butter that’s fortified with omega-3 fats. Get your PB fix by adding some to smoothies and homemade granola bars.
