Ten Foods to Eat Weekly for a Healthy Brain
In order to make eating for health even easier, I have created a series of handy-dandy cheat sheets to remind us of easy actions we can take each week for optimal wellness. They are specific to some of our most common health conditions. This week’s focus is brain health.
For optimal cognitive function, I encourage you to shoot for at least one serving of each of these weekly. If you can add them in daily, all the better.
Wishing you excellent health and happy eating!
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References:
1. Feng, R. C., Dong, Y. H., Hong, X. L., Su, Y., & Wu, X. V. (2023). Effects of anthocyanin-rich supplementation on cognition of the cognitively healthy middle-aged and older adults: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(3), 287–303. https://doi.org/10.1093/nutrit/nuac055
2. https://thewell-nourishedbrain.com/blog/lipids-and-brain-health
3. Ba, D. M., Gao, X., Al-Shaar, L., Muscat, J., Chinchilli, V. M., Ssentongo, P., Beelman, R. B., & Richie, J. (2022). Mushroom intake and cognitive performance among US older adults: The National Health and Nutrition Examination Survey, 2011-2014. The British Journal of Nutrition, 128(11), 2241–2248. https://doi.org/10.1017/S0007114521005195
4. https://thewell-nourishedbrain.com/blog/green-tea-catechins-and-brain-health
5. Wang, K., & Zhou, Q. (2023). Risk Estimates of Dementia and Alzheimer's Disease among Different Whole Grain Food Consumption Categories: A Pilot Study. The Journal of Prevention of Alzheimer's Disease, 10(1), 133–136. https://doi.org/10.14283/jpad.2022.91; Grant, W. B., & Blake, S. M. (2023). Diet's Role in Modifying Risk of Alzheimer's Disease: History and Present Understanding. Journal of Alzheimer's Disease : JAD, 96(4), 1353–1382. https://doi.org/10.3233/JAD-230418
6. https://thewell-nourishedbrain.com/blog/lipids-and-brain-health
7. Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214–e222. https://doi.org/10.1212/WNL.0000000000004815
8. Porras-García, E., Fernández-Espada Calderón, I., Gavala-González, J., & Fernández-García, J. C. (2023). Potential neuroprotective effects of fermented foods and beverages in old age: A systematic review. Frontiers in Nutrition, 10, 1170841. https://doi.org/10.3389/fnut.2023.1170841
9. https://thewell-nourishedbrain.com/blog/short-chain-fatty-acids
10. Zeli, C., Lombardo, M., Storz, M. A., Ottaviani, M., & Rizzo, G. (2022). Chocolate and Cocoa-Derived Biomolecules for Brain Cognition during Ageing. Antioxidants (Basel, Switzerland), 11(7), 1353. https://doi.org/10.3390/antiox11071353