A healthy brain starts with what’s on your plate.
Certain foods can help reduce inflammation, protect neurons, and promote better blood flow to the brain.
Here are some essential points on how your diet can strengthen mental clarity and guard against cognitive decline.
Avoid foods high in saturated fat
Fatty meats like beef are packed with saturated fat, which increases inflammation and can harm brain health over time.
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Cut back on sugar and additives
Processed snacks loaded with sugar and artificial additives may contribute to the buildup of protein clumps linked to Alzheimer’s disease.
Choose the right fats for your brain
Plant-based fats help reduce inflammation and support healthy, flexible brain function.
Follow the principles of the MIND diet
The MIND diet combines the best of the Mediterranean and DASH diets and has been shown to improve cognition through nutrient-rich, plant-based foods.
Eat berries regularly
Registered dietitian Maggie Moon recommends strawberries as a reliable source of antioxidants that enhance memory and focus.
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Two servings of berries per week are ideal.
Make fiber part of your routine
Fiber supports a healthy gut microbiome, which produces neurotransmitters that positively affect brain function.
Add beans to your meals
Black beans and other legumes are rich in fiber. Just half a cup of cooked beans provides over 7 grams and helps maintain gut and brain balance.
Try perilla oil for healthy fats
Perilla oil, popular in Korean cuisine, is rich in plant-based omega-3 fatty acids that promote blood flow to the brain and support new brain cell formation.
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Use olive oil as your go-to
While perilla oil is healthy, the MIND diet recommends olive oil for cooking due to its proven benefits for both heart and brain health.
Eat more whole grains
Whole grains like brown rice, oatmeal, and quinoa provide steady energy for the brain and support cognitive health.
Combine diet with exercise
Regular physical activity enhances brain health, reduces inflammation, and lowers the risk of Alzheimer’s. Both strength training and aerobic workouts are beneficial.
Article based on information from Health Digest.
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