Please note that we are not health professionals. Please consult your doctor before making any choices that might affect your health.
“Super Foods” are constantly in the media, and while they aren’t as magical as some might claim, they are great ways to maximize your macro and micronutrients.
Some nutrients that are linked to brain health are: omega-3 fatty acids, lutein, vitamin b, vitamin d, and lutein. Research is still being done on other nutrients such as luteinoids, flavonoids, and curcumin.
There is no one best food that contains all of these, but there are plenty of category of foods that can help you.
Leafy Greens
Broccoli, kale, spinach, and collards are the closest you can get to a food that has just about everything. Leafy greens contain vitamin K, lutein, vitamin B9 (aka folate), and beta carotene. They also contain protein!
You should aim somewhere between half a cup to a full cup of these every day!
Fatty Fish
Salmon and tuna are rich in omega 3 fatty acids which are hard to find without supplements. These fish are high in unsaturated fats that are great to lower cholesterol and help lower inflammation. Just be sure you avoid mercury, which some types of tuna are high in.
You should aim for around two to three servings of these fish a week.
Nuts
Nuts also contain some great nutrients, just be sure not to overdo it. Fattier nuts like walnuts have the rare unsaturated fats, omega-3 fatty acids, and antioxidants. Other nuts have unique nutrients, such as: pistachios (vitamin B6), macadamia nuts (unsaturated fat), and almonds (vitamin b2).
You should aim for no more than 20 grams of nuts a day, just keep their high calorie content in mind.
Eggs
Eggs contain B6, B9, and B12. Eggs are also high in cholesterol so be sure you’re not overdoing it. The way you decide to cook eggs can also really change how healthy the eggs actually are. So be sure to keep all of this in mind.
The amount of eggs you should eat in a day really varies due to your own health. Around 1 egg a day is enough for micronutrients, but if you have cholesterol issues, maybe skip this one.
Berries
Berries are a double-edged sword. They are packed with tons of nutrients, but are high in sugar. Regardless, berries are one of the best ways to get antioxidants, flavonoids, and lutein.
Nutritionists recommend around two servings of berries a week, with a serving being ½ a cup.
And those are just a few examples! Please note that this doesn’t mean you should go out and try to eat as much of these as possible, but it might be in your best interest to keep these in mind when you’re planning dinner or ordering out! So long as you’re considering your macro and micronutrients you’ll be alright!
Want more help? Best Health is a program that is available to all SDPEBA members. With Best Health you can get a free health coach who will chat with you about your health goals! Learn more by clicking here: https://www.sdpeba.org/benefits/active/best-health/best-health