Trying to keep your brain health in check is a no-brainer (pun intended). Since having a healthy mind is essential to our ability to communicate effectively, make decisions and generally live an independent and productive life, it’s no wonder why so many people focus on keeping this key organ in top shape.
A variety of factors can affect our brain health, and not all of the factors are under our control (we look at you, your age and genetics). But factors like our food choices can greatly influence how we base our prices as we go through the aging process.
Among the many diets out there, the MIND diet appears to be the best for you when choosing a diet pattern Support your brain health. As a combination of the Mediterranean diet and the DASH diet, this way of eating is rich in antioxidants, healthy fats, and a variety of micronutrients that may keep the noodles looking fresh. Additionally, this diet limits fried foods, red meat, cheese, and sweets.
Eating blueberries, olive oil, and other foods included in the MIND diet is definitely a great idea if you’re trying to support your brain health. But besides focusing on foods rich in antioxidants and anti-inflammatory, you may want to include eating Choline-rich foods to your “to do” list to do everything you can to keep watermelon working properly because you may not be getting enough of these essential nutrients.
Choline – the brain-boosting nutrient that many of us don’t eat
Do you think that nutrients associated with cognitive health, DNA composition, a healthy pregnancy, and the body’s ability to remove cholesterol from the liver, are only being consumed in sufficient quantities by Approximately 10% of the US population?
Choline is an essential nutrient, which means that your body cannot produce it in sufficient amounts; Therefore, you need to get this nutrient from your diet or supplements. This B-like vitamin certainly hasn’t had a moment in the spotlight it deserves, especially when it comes to how this nutrient affects our brain health.
Choline is necessary for the body’s process of producing acetylcholine, a neurotransmitter Affects memory, mood and thought. Adequate concentrations of choline in the brain are believed to protect against age-related cognitive decline and Certain types of dementia, including Alzheimer’s diseaseperhaps because having enough in the body may maintain neurons, brain size, and neuronal transmission.
In fact, the results of a study published in American Journal of Clinical Nutrition showed that, among a group of more than 3,000 people, those who took in more choline seemed to have a less profound risk of developing Alzheimer’s disease. According to this study, those who consumed the least amount of choline daily were significantly associated with an increased risk of developing dementia or Alzheimer’s disease.
A different study that evaluated over 2,000 people showed that lower choline concentrations are associated with Impaired cognitive performance.
How much choline do we need?
Our choline needs can vary depending on age, gender, and whether we are pregnant or breastfeeding. From newborns to people in their golden years, choline is one of the nutrients that remains important for consumption throughout the life cycle.
Below are Adequate Intake (AI) levels for choline based on different ages, genders, and life cycle stages, according to National Institute of Health It is also measured in milligrams (mg).
- From birth to 6 months 125 mg/day
- 7-12 months 150 mg/day
- 1-3 years 200 mg/day
- 4-8 years 250 mg/day
- 9-13 years 375 mg/day
- 14-18 years 550 mg/day (M) 400 mg/day (F)
- 19+ years 550 mg/day (B) 425 mg/day (F)
- Pregnancy 450 mg/day
- Lactation 550 mg/day
Some of the best sources of choline include egg yolks, liver, beef, chicken, fish, and soybeans. Other foods, such as broccoli, peanuts, quinoa, and potatoes contain these nutrients as well, but not in large amounts like the previously mentioned sources.
You can stick to these natural sources of choline to help you meet your needs. But if you want a little more hand-holding when combing the grocery aisles for a snack or choline-packed ingredient, read on to see which items belong in your cart.
Eggs are one of the best sources of choline, with all around it 150 milligrams of these key nutrients per egg. Best Eggland Not only do they contain choline, but they also contain twice as much omega-3 than regular eggs. and since then Eat omega-3 fatty acids Linked to better brain health, including these eggs in your diet gives you a boost or two in the brain health support section. These eggs also contain 6 times more Vitamin D And 10 times more Vitamin E Compared to normal eggs. Since both of these nutrients are linked to brain health as well, choosing the best Eggland eggs is a no-brainer!
With 55 milligrams of choline per serving, This tape is from Brainiac This is a perfectly portable choline snack that’s easy to eat during the day. But choline isn’t the only brain health-supporting nutrient in these bars. Each serving also contains 150 milligrams of omega-3 fatty acids and 2 milligrams of lutein — two other nutrients that may help keep our brain healthy where we want it to be.
one cup of Horizon growth years Provides 50 milligrams of cognitive health support choline combined with DHA and prebiotics to help young and old minds stay healthy. Plus, this milk is USDA Organic and certified carbon neutral.
While sunflower seeds may not contain a huge amount of choline, some of it is right there! With 1/4 cup of hulled sunflower seeds Provides 19 milligrams of cholineIncluding these little powers in recipes and snack time can help you meet your needs.
Blake Hot Sunflower Seeds And Spices Are sunflower seeds with a kick. Besides choline, these seeds provide healthy fats, which may help support brain health as well.
If you are a fan of enjoying breakfast on the go, you may already be familiar with it Clove breakfast essentials. With 60 milligrams of choline per serving along with other important brain health nutrients like iron, this drinkable breakfast treat can help busy people get some essential nutrition early in the day.
Soybeans are one of the best plant sources of choline. With 107 milligrams of these nutrients per 1/2 cup. Seapoint Farms Dry Roasted Edamame It is a convenient snack made with real soybeans, allowing you to fuel your body and mind in seconds.
Three ounces of cod Contains 71 milligrams of choline Along with other key nutrients for brain health, including the omega-3 fatty acids DHA. If you’re not a pro at cooking cod, relying on this pre-soaked dish can help you enjoy this nutrient-rich fish in no time. Simply bake these frozen, marinated pieces of fish until fully cooked, and enjoy with broccoli and red potatoes to get more choline on your plate.
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