:quality(70)/cloudfront-us-east-1.images.arcpublishing.com/shawmedia/G54EAAX3PUDQJ77IQ5VIMHELUM.jpg)
New Year’s resolutions often center on self-improvement. The No. 1 cited resolution is to lose weight. Instead of focusing on weight loss, for 2016 focus on eating well for your brain. What we eat can influence how well our brain functions.
Eating a diet rich in vegetables, fruit, and omega-3 fatty acids is linked with better cognitive function (ability to process thoughts), memory and alertness. Suggestions from the Academy of Nutrition and Dietetics for a healthy brain include:
Put veggies on your plate
Consuming vegetables especially broccoli, cabbage and dark leafy greens may help improve memory. Try a broccoli salad or using fresh spinach on your next sandwich.
Bring on the berries
Dark-colored berries like blackberries, blueberries and cherries are a rich source of anthocyanins and other nutrients that may boost memory function. Enjoy them mixed into cereal, in a smoothie or with yogurt as a parfait. Buy berries fresh, frozen or dried; they’re all healthy choices.
Don’t overlook
omega-3 fatty acids
Omega-3 fatty acids may help improve memory in healthy younger adults. Seafood and fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fatty acids and are readily available. Choose fresh, frozen, or canned. The 2010 Dietary Guidelines for Americans encourages us to eat fish twice a week. Grill, bake or broil fish to reap the most health benefits.
Work in walnuts
Well known for a positive impact on heart health, walnuts also may improve working memory. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or salad for crunch or mix them into a vegetable stir-fry for extra protein.
These foods are not just good for the brain, they sustain a healthy heart and all parts of the body. While there’s no guarantee that these foods will help you remember where you put your keys tomorrow, over time they can support lifelong good health. Try to add these foods to your daily menu. They will not only be good for your brain, but for your heart as well.