{"id":18432,"date":"2023-09-15T03:31:25","date_gmt":"2023-09-15T03:31:25","guid":{"rendered":"https:\/\/sidiario.com\/?p=18432"},"modified":"2023-09-15T03:31:25","modified_gmt":"2023-09-15T03:31:25","slug":"12-best-foods-for-a-healthy-brain-and-better-memory","status":"publish","type":"post","link":"https:\/\/sidiario.com\/index.php\/2023\/09\/15\/12-best-foods-for-a-healthy-brain-and-better-memory\/","title":{"rendered":"12 Best Foods for a Healthy Brain and Better Memory"},"content":{"rendered":"<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- En medio del texto --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/center><\/p>\n<h2>1. Leafy greens<\/h2>\n<p>Not to parrot your mother, but she was right on this one. Those leafy greens really are good for you, especially your brain. Spinach, collards, kale &#8212; you name it. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Plus, research has shown that plant-based foods may be especially good for curbing cognitive decline.<\/p>\n<p>Daily recommended intake: Aim for about 1\/4 of a cup per day, or 1.5 to 2 cups a week.<img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/1_leafy-greens-superfood-list-produce-benefits-8.jpg\" alt=\"The Leafy Greens Guide - Simple Green Smoothies\" width=\"652\" height=\"435\" \/><\/p>\n<h2><\/h2>\n<h2>2. Nuts<\/h2>\n<p>Nuts are lauded as a source of protein and healthy fats. But they&#8217;re also great brain foods. Each nut has unique benefits, and including pistachios, macadamias and almonds in your diet will definitely support your brain health. But for a real mental power boost, turn to walnuts. They&#8217;re packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline.<\/p>\n<p>Daily recommended intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had notably higher cognitive scores than those who ate less.<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/the-health-benefits-of-nuts-main-image-700-350-bb95ac2.jpg\" alt=\"The health benefits of nuts | BBC Good Food\" \/><\/p>\n<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- encima slider --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><center><!--nextpage--><\/center><\/center><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- Bajo titulo --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/center><\/p>\n<h2>3. Coffee and tea<\/h2>\n<p>You may be accustomed to drinking coffee or tea to stay awake, but these caffeinated beverages have more to offer than a simple morning perk-up. Researchers have noted caffeine&#8217;s ability to boost the brain&#8217;s information-processing capacity, and coffee also packs many powerful antioxidants, which may help support brain health. In addition to both of these, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxiety, which is important for brain function.<\/p>\n<p>Daily recommended intake: Up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/tea-coffee-which-is-better-for-you-0622-02efa81f8ce64ca6891048ef47fad04f.jpg\" alt=\"Tea vs. Coffee, Which Drink Is Healthier for You?\" \/><\/p>\n<h2>4. Tomatoes<\/h2>\n<p>Tomatoes are one of the best foods for brain health, thanks to their rich lycopene content. This powerful carotenoid has been shown to help stave off cognitive disorders such as Alzheimer&#8217;s and Parkinson&#8217;s diseases. One fresh, medium tomato contains about 3.2 milligrams of lycopene, and you can also find even more in tomato sauces, pastes and ketchup.<\/p>\n<p>Daily recommended intake: Studies show that 9 to 21 milligrams of lycopene per day may be most beneficial.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/growing-tomatoes-1403296-01-e87fc6443b55423890448cabb12efeba.jpg\" alt=\"Everything You Need to Know About Growing Tomatoes\" \/><\/p>\n<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- encima slider --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><center><!--nextpage--><\/center><\/center><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- Bajo titulo --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/center><\/p>\n<h2 style=\"text-align: left;\">5. Whole grains<\/h2>\n<p>Whole grains like whole wheat, oatmeal, barley and brown rice are essential parts of a balanced diet, and they&#8217;re known to support cardiovascular health. What&#8217;s less well-known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. Experts also favor consuming vitamin E in its natural form rather than via supplements, making whole grains a great choice for boosting vitamin E intake.<\/p>\n<p>Daily recommended intake: Guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams.<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/5wholegrainstokeepyourfamilyhealthy_600x450.jpg\" alt=\"5 Whole Grains to Keep Your Family Healthy\" \/><\/p>\n<h2><\/h2>\n<h2>6. Broccoli<\/h2>\n<p>Leafy greens aren&#8217;t the only green veggies that make the list of the best foods for brain health. Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates. When combined with water, these compounds produce isothiocyanates, powerful metabolites known to have neuroprotective properties.<\/p>\n<p>Daily recommended intake: The USDA recommends that adults eat 1.5 to 2.5 grams of cruciferous vegetables per week.<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/health-benefits-of-broccoli-1296x728-feature.jpg\" alt=\"Top 14 Health Benefits of Broccoli\" \/><\/p>\n<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- encima slider --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><center><!--nextpage--><\/center><\/center><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- Bajo titulo --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/center><\/p>\n<h2 style=\"text-align: left;\">7. Salmon and tuna<\/h2>\n<p>You may make it a habit to avoid fatty foods, but when it comes to fish, fat is a good thing. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are associated with many positive health outcomes, including for the brain. In particular, these healthy fats have been tied to lower levels of beta-amyloid in the blood. This damaging protein forms clumps in the brain that often lead to Alzheimer&#8217;s disease.<\/p>\n<p>Daily recommended intake: Aim for at least two servings of low-mercury fish such as salmon and light tuna per week.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/l-intro-1658247418.jpg\" alt=\"Tips For Choosing Between Tuna And Salmon\" \/><\/p>\n<h2><\/h2>\n<h2>8. Berries<\/h2>\n<p>An apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they&#8217;re packed with flavonoids. Not only do these natural pigments make berries colorful, but they also improve brain function, particularly when it comes to memory.<\/p>\n<p>Daily recommended intake: Eating at least two servings (half a cup each) of berries per week has been shown to slow memory decline by as much as two-and-a-half years.<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/berries-1296x728-header.jpg\" alt=\"The 8 Healthiest Berries You Can Eat\" \/><\/p>\n<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- encima slider --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><center><!--nextpage--><\/center><\/center><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- Bajo titulo --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/center><\/p>\n<h3>\u00a09. Dark chocolate<\/h3>\n<p>If you&#8217;re looking for food that&#8217;s good for your brain, a delicious treat like dark chocolate might not come to mind. But dark chocolate brings together many of the benefits of the other foods on this list. It&#8217;s full of antioxidants, flavonoids and caffeine, making it one of the more brain-healthy foods you can eat. Don&#8217;t say I didn&#8217;t give you any good news.<\/p>\n<p>Daily recommended intake: A small snack of dark chocolate, 30 to 60 grams a few times a week, may help improve brain function. Make sure it&#8217;s at least 70% dark to get the most benefits and limit calories from sugar.<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/preparing-homemade-chocolate-truffles-royalty-free-image-875182498-1565023760.jpgcrop1.00xw0.753xh00.jpg\" alt=\"Dark Chocolate Benefits | Sugar Before Workout\" \/><\/p>\n<h2><\/h2>\n<h2>10. Seeds<\/h2>\n<p>They may be small, but seeds are as nutrient-packed as many nuts, and they make a great snack to munch on. Sunflower seeds, in particular, are rich in vitamin E, whose brain benefits we&#8217;ve discussed above. Pumpkin seeds are also a potent source of antioxidants and important minerals such as copper, iron, magnesium and zinc. Each of these minerals can help guard against cognitive decline or brain disorders, including Alzheimer&#8217;s disease, depression and even epilepsy.<\/p>\n<p>Daily recommended intake: Try to eat 1\/8 to 1\/4 of a cup of seeds, three or four times a week. You can mix up the types, from pumpkin and sunflower seeds to chia seeds and ground flaxseeds.<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.cnet.com\/a\/img\/resize\/921a24dde8ea3313a3057e314236f702b6901d63\/hub\/2022\/10\/10\/fcf70611-7d0f-4114-bb69-3cbf5b8ec66d\/gettyimages-1361885155.jpg?auto=webp&amp;width=1200\" alt=\"Close-up of jars full of seeds and nuts\" width=\"636\" height=\"502\" \/><\/p>\n<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- encima slider --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><center><!--nextpage--><\/center><\/center><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- Bajo titulo --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><\/center><\/p>\n<h2 style=\"text-align: left;\">11. Eggs<\/h2>\n<p>This go-to breakfast food isn&#8217;t just good for a morning protein punch. Eggs are also rich in several important B vitamins, including B6, B12 and B9 (folic acid). Studies show that these vitamins may help prevent brain shrinkage and curb mental decline in older adults.<\/p>\n<p>Daily recommended intake: For most adults, one egg a day is a good target. Your doctor may recommend more or less based on your overall health and cholesterol levels.<img decoding=\"async\" class=\"alignnone\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/Brown-eggs.jpg\" alt=\"Egg | Definition, Characteristics, &amp; Nutritional Content | Britannica\" \/><\/p>\n<h2>12. Turmeric<\/h2>\n<p>Your spice rack probably isn&#8217;t the first place you think to look when you&#8217;re considering good brain foods. But turmeric, a major ingredient in curry powders, isn&#8217;t something you&#8217;ll want to overlook if you want to support a healthy mind. Turmeric contains curcumin, which has been linked to various positive outcomes for brain health, from protecting against Alzheimer&#8217;s to supporting brain cell growth.<br \/>\n<img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/sidiario.com\/wp-content\/uploads\/2023\/09\/close-up-of-turmeric-on-table-royalty-free-image-890928998-1532356554.jpgcrop0.jpg\" alt=\"How to Grow Turmeric Indoors - Planting Turmeric Root\" \/><\/p>\n<p><center><script async src=\"\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js\"\"><\/script><br \/>\n<!-- encima slider --><br \/>\n<ins class=\"\" data-ad-client=\"\" data-ad-slot=\"\"><\/ins><br \/>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script><center><\/center><\/center><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Leafy greens Not to parrot your mother, but she was right on this one. Those leafy greens really are good for you, especially your brain. Spinach, collards, kale &#8212; you name it. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Plus, research has shown that plant-based [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":18435,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-18432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"_links":{"self":[{"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/posts\/18432","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/users\/19"}],"replies":[{"embeddable":true,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/comments?post=18432"}],"version-history":[{"count":5,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/posts\/18432\/revisions"}],"predecessor-version":[{"id":18450,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/posts\/18432\/revisions\/18450"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/media\/18435"}],"wp:attachment":[{"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/media?parent=18432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/categories?post=18432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sidiario.com\/index.php\/wp-json\/wp\/v2\/tags?post=18432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}