As you age and your risk of cognitive issues increases, brain health might come to the forefront of your priorities. Luckily, there are many simple things you can do on a daily basis in order to keep your brain health in check. One of the best things you can do is prioritize a healthy diet.
While there are many foods experts recommend cutting out of your diet for optimal brain health, there are also a number of delicious, nutritious ingredients that could take your cognitive health to the next level—including a few options you can easily work into your diet. We spoke to Neuroscientist Patricia Granek, Ph.D., to learn about a few brain-boosting ingredients you may not have considered: broccoli and chia seeds. Read on for all of her expert insight about these healthy choices, including how you can work them into your eggs to reduce brain fog and enhance memory over 40.
Broccoli and Brain Health
Your parents were onto something when they told you to eat your broccoli! This green veggie stands as a nutritional powerhouse, boasting an array of essential nutrients, including antioxidants and vitamin K. According to Dr. Granek, "Antioxidants have been shown to reduce oxidative stress, which is linked to a decline in cognitive abilities as we age." These antioxidants play a crucial role in combating free radicals that can contribute to cognitive decline.
Furthermore, vitamin K, which is abundant in broccoli, plays a pivotal role in supporting brain health and cognitive function. Dr. Granek notes that vitamin K is involved in the formation of sphingolipids, a type of fat densely packed into brain cells. This means including broccoli in your diet can fortify the structural integrity of brain cells and support cognitive well-being.
Chia Seeds for Memory Enhancement
Chia seeds, often hailed as a superfood for good reason, offer a rich source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Dr. Granek underscores the significance of omega-3s for brain health, especially as we age. "Omega-3s contribute to the maintenance of normal brain function, with studies suggesting a link between omega-3 levels and improved memory and cognitive performance in older adults," she notes.
The inclusion of chia seeds in your diet can provide a valuable source of these essential fatty acids, potentially aiding in the preservation of cognitive abilities and memory enhancement. And as an added bonus, these small but mighty seeds are also a great secret weapon for weight loss.
Incorporating into Eggs
To unlock the combined benefits of broccoli and chia seeds, Dr. Granek recommends a simple and delicious way to incorporate them into your morning eggs. For broccoli, lightly steam it to retain its nutrients and then finely chop it. As for chia seeds, they are more bioavailable when lightly ground, enhancing their nutritional benefits.
To prepare this brain-boosting meal, crack the eggs into a medium-sized bowl. Add the finely chopped broccoli and ground chia seeds. Dr. Granek suggests including a pinch of salt and garlic powder for flavor. Whisk the mixture well, and then cook it over medium heat, either as scrambled eggs or an omelette.
This culinary method not only infuses the dish with rich texture and flavor but also ensures that the brain-boosting nutrients of the ingredients are effectively integrated into a nourishing meal. By making this simple addition to your breakfast routine, you can take one step closer to better brain health and a sharper memory.
