Did you know you can fuel your brain with food? Nutrition is essential for brain health and cognition. But not everything we eat fuels our brain the same way. Some foods contain key nutrients that support memory, focus, learning, and overall cognitive performance, and those are the foods you want to include in your diet!

Discover the best 15 ingredients to start caring for your brain.

1. Chia, Flax and Hemp Seeds

Seeds that are high in omega-3 fatty acids are renowned for their health benefits. They are crucial for brain health and reducing inflammation in the body. A great way to include more seeds in your diet is by adding them to your yogurts, oatmeal, and smoothies.

2. Blueberries

These berries are high in antioxidants, including flavonoids, which, can delay brain aging and improve your memory. Blueberries are just tasty on their own, but you can also add them to homemade pancakes, waffles, oatmeal, or yogurt.

3. Turmeric

This golden spice has anti-inflammatory and antioxidant benefits, which help enhance memory, and stimulate the growth of new brain cells. Pairing it with black pepper and a fat source like olive oil, boosts its absorption, so you get more of its anti-inflammatory goodness

4. Broccoli

Being an excellent source of antioxidants and vitamin K, broccoli is believed to support brain health by providing anti-inflammatory and antioxidant protection. Lightly steaming broccoli to add to your meals is the best way to enjoy this superfood.

5. Pumpkin Seeds

They contain powerful antioxidants and a rich source of magnesium, iron, zinc, and copper, which are vital for brain health. Our favorite way to enjoy these is lightly toasted with some soy sauce. Also, adding them to salads and soups is a lovely way to include them in your diet.

6. Dark Chocolate

Yes, you can improve your brain health by eating chocolate! But not every chocolate out there counts. You need to choose cocoa, or dark chocolate, which contains flavonoids, caffeine, and antioxidants. Its consumption is linked to brain plasticity, an essential factor for learning.

7. Nuts

Studies suggest that nuts can improve markers of heart health, and having a healthy heart is linked to having a healthy brain. Walnuts, in particular, may also help improve memory.

8. Oranges

A single orange can meet your daily vitamin C requirement. Vitamin C is a key factor in preventing mental decline and protecting against age-related brain diseases. Eating a whole orange is always better than juicing it, to get all the fiber and avoid blood sugar spikes.

9. Eggs

They are a rich source of several B vitamins and choline, which are essential for the proper brain functioning and development, as well as regulating mood. Avoid deep-frying eggs, instead, enjoy them boiled or poached.

10. Green Tea

I'm sure you've already heard that green tea has many health benefits. Green tea also enhances brain function thanks to its caffeine and L-theanine content, which can also have a calming effect on the brain.

11. Avocados

Avocados offer vitamin K and folate, which help prevent blood clots in the brain, protect against stroke, and improve cognitive function, particularly memory and concentration. Adding avocados to your salads, or toast is a fantastic way to enjoy this fruit.

12. Whole Grains

The brain needs a steady supply of energy, which whole grains can provide. Packed with fiber and energy, whole grains are the perfect way to fuel your brain. Think legumes, quinoa, oats, whole grain rice, etc.

13. Tomatoes

The antioxidant lycopene, found in tomatoes, has been linked to many brain benefits, including improving memory and reducing the risk of dementia. Enjoy tomatoes in your salads, especially now that the weather is changing, and the tomatoes are getting juicy and sweet.

14. Beets

Thanks to their high levels of antioxidants and nitrates, beets can improve blood flow to the brain and cognitive function. Beetroots can be consumed cooked or raw. You can add them to salads, or cook a colorful hummus with some roasted beetroot, a carpaccio, or even make falafels. The options are unlimited!

15. Spinach

Rich in vitamin K, lutein, folate, and beta carotene, spinach is known for improving cognitive function and protecting the brain against inflammation and aging. Enjoy them raw or cooked, but making sure you get enough leafy greens in your diet is a good starting point to improve your overall health.

14 Magnesium-Rich Foods For A Better Health

Have you started exercising recently and feel way too tired? You may need a higher magnesium intake. Magnesium is crucial for your brain and body, helping to maintain optimal muscle and nerve health, improving your mood, regulating blood sugar levels, and boosting your exercise performance, among other health benefits.

Including rich-magnesium foods in your meals and snacks is the best way to ensure optimal magnesium levels.

See Them Here: 14 Magnesium-Rich Foods For A Better Health

10 Surprising Health Benefits Of Getting More Magnesium

Magnesium is an essential dietary mineral that plays a crucial role in overall health and wellbeing. It is involved in over 300 biochemical reactions in the body and is vital for muscle and nerve function to energy production.

Getting enough magnesium can provide powerful benefits for both physical and mental health. Here are ten benefits of magnesium that will help you increase your awareness about this nutrient

See Them Here: 10 Surprising Health Benefits Of Getting More Magnesium

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