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5 Nutritious Foods That Give You More Bang-For-Your-Buck
When it comes to healthy foods, there are a lot of claims out there. There’s a lot of talk about foods referred to as “superfoods,” but it’s important to have an idea of which foods truly offer an exceptionally high amount of nutrition compared to their caloric content. Many people want to increase their intake of important nutrients, especially vitamins and minerals, while not exceeding their caloric needs, which, when done repeatedly over time, can cause problems such as weight gain. Let’s explore some of the best nutrient-dense foods that are all-around beneficial to add to your diet, no matter your health goals. 5 Nutritious Foods That Give You the Best Bang for Your Buck Kale Leafy greens are some of the healthiest foods out there. An overwhelming body of scientific evidence demonstrates the benefits greens have to the heart, kidneys, liver, gut microbiome, intestines, and more. A study published in 2018 found that eating at least ten cups (or 120 grams) of leafy greens per day has the greatest cardiovascular benefit. With heart issues being one of the leading causes of death for both men and women in the United States, prevention is key. Even if you already have heart problems, your heart will still benefit greatly from greens. Kale is rich in calcium, which, in addition to being important for proper bone formation, also helps your nervous system function optimally. It’s also high in vitamin A, which supports healthy skin, eyes, and a robust immune system. Kale also has vitamins C and K. Vitamin C is important for healthy immune system function and collagen formation, which maintains your skin’s elasticity. Vitamin K helps keep bones healthy and is important for helping wounds heal. There are many different varieties of kale, and while their nutrient profiles may differ slightly, choose the one that you like the taste of most. Many people trying kale for the first time like baby kale because it has a milder flavor while offering similar benefits to its fully-grown counterpart. You can typically find curly kale and Tuscan kale in your local supermarket as well. A good way to begin trying kale is to add it into smoothies, soups, or salads. Roasted kale, or kale chips, are a popular way to enjoy this leafy green, too. Chia and Flax Seeds These tiny but mighty nutrition powerhouses pack an incredible amount of nutrients into a miniscule package. They may not look like much, but chia and flax seeds are full of plant-based protein to keep you full longer, fiber to support gut health, and omega-3 fatty acids that are important for heart health and optimal brain function, especially as we age. It’s best to grind your flax seeds just before using them, or you can purchase ground flaxseeds – also called flaxseed meal. These can be added to healthy muffins, oatmeal, or smoothies. Chia Seed Pudding Chia seeds can be made into a pudding by adding two tablespoons of chia seeds to a third of a cup of plant-based milk and letting the mixture set for three hours or overnight. The result is a thick, pudding-like snack. You can add any toppings you like: fresh berries, walnuts, almonds, dark chocolate chips, etc. Dark Chocolate You may be excited to find chocolate on this list, and if so, you aren’t alone. Many chocolate lovers are thrilled to know that chocolate has health benefits. There are two primary health benefits to dark chocolate. The first is flavonols and the second is magnesium. Flavonols may improve brain function and help combat cognitive decline as we age. Many people suffer from memory loss as they age, so adding high-quality dark chocolate to your diet in moderation can be beneficial. One serving of dark chocolate (86% cacao) has 21% of your daily requirement of magnesium. Magnesium is involved in a wide variety of the body’s processes. From nerve function to blood pressure regulation to preventing muscle cramps and promoting more restful sleep, getting enough magnesium is a key factor in preventing many common ailments. Greek Yogurt There's increasing amounts of research about the gut-brain connection and its effects on issues with the brain. Cognitive issues are associated with disruptions to this critical connection between the healthy bacteria in your gut and your brain. Greek yogurt is a good source of probiotics, which may benefit your gut by adding good bacteria that your intestinal tract needs to stay healthy. Although there are conflicting opinions about the benefits probiotics may provide, some studies have demonstrated that probiotics, like those found in yogurt and other fermented foods, can keep your gut and brain happy. The long-term benefit of having a healthy and diverse gut microbiome could be a reduced risk of cognitive problems. Greek yogurt is also a great source of protein. It has much higher amounts than regular yogurt, which is why it’s preferable in this regard. Many people don’t get enough protein at breakfast. Adding Greek yogurt to your morning meal can help you feel more satisfied and prevent you from overeating later in the day. Another great benefit of Greek yogurt is its calcium content. This probably doesn’t come as a surprise since standard yogurt is made from cow’s milk, but it’s still worth mentioning since calcium is involved in much more than giving you strong bones. Calcium also is important for proper function of the nervous system, muscles, hormones, and enzymes. It’s needed for virtually every major bodily process. Try buying plain nonfat Greek yogurt and sweetening it with a bit of honey or stevia. Add fresh fruit, chia or ground flax seeds, and nuts to make a healthy snack or side to your breakfast. Realistic Health Goals Eating healthy can be a daunting task, especially if you’re new to it. When you’re searching for foods that will provide a lot of nutrition, look no further than hearty leafy greens like kale, chia, and flax seeds packed with healthy fats, and Greek yogurt with probiotics. You can even enjoy some dark chocolate, too, and be confident that it’s moving you closer to a healthy lifestyle. Just remember to start implementing changes in a way that’s realistic for you and understand that changing your diet isn’t a linear process. There will be days you check all your “health goal” boxes and days where you’re just doing what you can to get by, and that’s okay! The best way to create a habit that lasts is to anticipate the ebbs and flows that inevitably come with behavior change. Enjoy the benefits of healthy eating! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Top Memory Boosting Foods to Eat Every Day
A recent government report found that one in nine Americans aged 45 and older say they’re experiencing cognitive decline, which includes memory loss. While frequent memory lapses or brain fog may be common in your 40s, 50s, and 60s, too often they’re written off as a normal part of aging. They are not normal. The time to be proactive about protecting your memory is now. One of the best ways to ensure your memory stays sharp is to include an abundance of foods and nutrients in your diet that have been shown to support brain health. Here are some of the top memory-boosting foods and nutrients you can begin eating today! Top Memory-Boosting Foods & Nutrients to Eat Every Day Omega-3 Rich Fish One of the most studied foods for brain health, fatty fish – such as sardines, wild salmon, and mackerel – are high in the omega-3 fatty acids EPA and DHA, which are critical to brain health and memory. Sixty percent of your brain is made up of fat, and DHA is the most abundant omega-3 found in the brain. It’s important for maintaining nerve cell structure and function. Additionally, DHA is linked to memory, learning, and cognitive processes. Multiple studies indicate a diet rich in both EPA and DHA helps to slow mental decline. Vital Veggies The recommended daily allowance of vegetables is three cups a day. Sadly, most Americans consume only about one cup of vegetables a day. Vegetables are loaded with vitamins, minerals, antioxidants, and polyphenols that help keep your brain and memory healthy and sharp. Choose vegetables of various colors such as leafy greens, sweet potatoes, tomatoes, bell peppers, carrots, and red onions. Cruciferous vegetables, such as broccoli, Brussels sprouts, and cabbage, add a powerful punch of protection. They contain sulforaphane, known to assist DNA repair. They’re also high in folate and carotenoids, which lower homocysteine, an amino acid that is associated with cognitive decline and memory loss at higher levels. Fruit and Berries Blackberries, blueberries, raspberries, and acai berries are high in antioxidants, which help to minimize damage caused by free radicals in the body and provide many benefits for the brain. One study found that people who consumed more berries experienced a slower rate of cognitive decline. Flavonoids, found in berries as well as apples and citrus fruits, have recently shown potential in helping to reverse age-related decline in memory and learning. In addition to the bounty of fruits available in the spring and summer, be sure to enjoy fall apples and winter citrus too! Herbs and Spices You can spice up your meals and help your memory at the same time. A host of herbs and spices are associated with improved memory: Rosemary and sage may help to improve memory and offer protection from cognitive decline. Cinnamon has been found to improve working memory in older adults. Ginger has anti-inflammatory properties. According to one study, just the scent of peppermint can improve memory and focus. Thyme helps protect neurons in the brain from aging too soon. It also helps increase the amount of active omega-3 DHA in the brain, which boosts memory and overall brain health. Nuts and Seeds Nuts are loaded with healthy fats, minerals, and nutrients that are needed to power our brain’s memory function. A study involving 5,000 people over the age of 55 found that a group eating at least two teaspoons of nuts per day was associated with improved memory and increased cognitive function by as much as 60%, compared to a group that didn’t eat nuts. Nuts and seeds – such as pumpkin seeds, almonds, and cashews – are rich in magnesium, which is needed in adequate amounts for healthy memory function. Dark Chocolate Goodness Consuming dark chocolate, rich in cocoa flavanols (a type of flavonoid), increases cerebral blood flow and can be effective at sustaining cognitive performance, leading to improvements in measures of general cognition, attention, processing speed, and memory. Yes, you heard that right, dark chocolate is good for your memory. Further, consuming cocoa flavanols from chocolate can provide cognitive-enhancing effects. So, enjoy dark chocolate guilt-free. Just remember to eat it in small amounts! Powerful Potassium-Rich Foods Potassium boosts memory and learning in healthy individuals. Conversely, memory loss is a common problem in people who are deficient in potassium. The foods highest in potassium include beet greens, salmon, white beans, avocado, potatoes, acorn squash, mushrooms, bananas, and tomatoes. Maintain Your Memory Remember to eat these memory-boosting foods to both enhance your ability to retrieve the information you need and recall the personal experiences that give your life meaning. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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