Although eating healthier can cost more, there are a number of readily available budget brain foods.
Almonds have lots of vitamin E, which has been shown to prevent cognitive decline, boost alertness, and preserve memory.
The antioxidant quercetin in apple skin is believed to block free radicals, which can damage brain cells.
Eggs are high in protein, B vitamins, vitamin D, iron, and carotenoids.
#4 Leafy green vegetables
Leafy green vegetables are brimming with magnesium, which helps dilate blood vessels and boost blood flow to the brain.
Oranges have a lot of vitamin C, which helps keep brain cells healthy, and flavonoids, which are associated with improving memory and cognition.
#6 Seafood (canned)
Canned seafood provides protein, omega-3 fatty acids, and B vitamins. Limit consumption of tuna to only a few times per week and stick to the smaller varieties, labeled “chunk light,” to limit your exposure to mercury.
#7 Sweet potatoes
Sweet potatoes have iron, calcium, selenium, most B vitamins, and vitamin C, high in fiber and beta-carotene, an antioxidant, which converts to vitamin A once consumed.
#8 Whole grains
Whole grains like brown rice, steel-cut oats, and whole-grain pasta contain many nutrients that refined grains generally don’t have, such as B vitamins, iron, magnesium, and selenium.
Printed as “Superfoods for Self-Care,” Summer 2019
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