Broccoli
This green veggie stands as a nutritional powerhouse, boasting a wide range of essential nutrients, including antioxidants and vitamin K. According to neuroscientist Patricia Granek, Ph.D., "Antioxidants have been shown to reduce oxidative stress, which is linked to a decline in cognitive abilities as we age."
These antioxidants play a very important role in combating free radicals that can contribute to cognitive decline. Moreover, vitamin K, which is abundant in broccoli, plays a crucial role in supporting brain health and cognitive function. Dr. Granek adds 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
Chia seeds, one of the most powerful superfoods, offer a rich source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Dr. Granek highlights the importance of omega-3s for brain health, especially as we get older.
"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 addition of chia seeds in your diet can provide a great source of essential fatty acids, potentially helping in the preservation of cognitive abilities and memory enhancement.
If that wasn't good enough, these small but nutrient-dense seeds are also a great ingredient for weight loss.
For starters, you can try making a broccoli and chia seed scramble. Mix a handful of chopped broccoli in a skillet until soft and tender. In a bowl, whisk 2-3 eggs and stir in 1-2 tbsp of chia seeds. Pour the egg mixture over the sautéed broccoli and cook, stirring gently, until the eggs are scrambled. Season with salt, pepper, and other seasonings of your choice for added flavor! You can always add more veggies, such as spinach, mushrooms, or onions, for more flavor and nutrients.
READ MORE: The Best Anti-Inflammatory Spice You Should Add To Your Eggs Every Morning, Nutritionists Say