The golden years of our lives are not
called golden for nothing, and while Robert Frost warns us that “nothing gold
can stay,” studies have shown that we can, in fact, take certain steps to
lengthen the duration of our golden years and keep our minds sharp. In fact,
genetics account for only 20-30 percent of our aging process, while lifestyle
accounts for 60-70 percent, with nutrition being the most influential factor.
If we make smart choices, filling our plates with smart foods, we can keep our
bodies and minds resplendent throughout our golden years.
Entrees: Fish and Turkey
If you’re not a fan of seafood, turkey is another adequate source of selenium, proven to help boost mood. While turkey’s tryptophan content has long been infamous for causing the all-too-familiar Thanksgiving Day food coma, tryptophan is actually quite misunderstood. Instead of making you tired all on its own, it produces serotonin, an anti-depressant that helps regulate your sleep cycles. Without tryptophan, the brain cannot produce serotonin, which helps with memory, transmitting impulses between nerves, sense of well-being and mood balance.
Sides: Broccoli and Beans
High in protein and low in saturated fat, beans make another smart food choice for brain health. They contain folate, iron, potassium, magnesium and choline (a B Vitamin), just to name a few nutrients. Consuming beans can increase acetylcholine, a neurotransmitter that assists with maintaining involuntary bodily function. Beans can also help stabilize glucose, which your brain needs but cannot store.
Garnishes: Berries, Walnuts and Avocado
Walnuts provide omega-3 fatty acids, polyunsaturated fats that are good for your heart. They also provide omega-6, Vitamin E, folate, Vitamin B6 and magnesium, all found to boost mood and decrease memory loss.
Like berries, avocados can help decrease your chance of Alzheimer’s. They contain monounsaturated fat, which lowers the bad cholesterol linked to the development of Alzheimer’s, and increases blood flow to the brain. In addition, consuming avocados helps lower blood pressure, and so also decreases risk of hypertension, a condition that often contributes to cognitive decay. In fact, lower blood pressure supports overall brain health.
Drinks: Milk and Lemonade/Fruit Juice
While we’re often warned against indulging in too many sugary drinks, an occasional lemonade or fruit juice can provide us with a natural form of glucose that helps the body process sugar from carbs, and temporarily boosts memory, alertness and mental ability.
Dessert: Chocolate
The Smart Plate: A Meal to Power your
Brain
After
all this talk of food, your stomach might be growling. Here’s how you can
create your own smart plate for dinner tonight.- First, include a fist-sized
portion of fatty fish or turkey garnished with one-quarter avocado, sliced
thinly. According to Carol Sorgen’s article, “Eat Smart for a Healthier
Brain,” available on WebMD, because avocados contain high levels of fat,
experts recommend eating only one quarter to one half of an avocado daily.
- As a side, include a small
portion of broccoli garnished with chopped walnuts. You can also add nuts
to cereal, yogurt, desserts, and meats. The experts in Sorgen’s article
recommend consuming one ounce per day.
- They also recommend eating half a
cup of beans daily, so go ahead and add a scoop to your plate, right
beside your broccoli.
- For dessert, enjoy half an ounce
to one ounce of dark chocolate (the daily recommendation), shaved over a
quarter cup of blueberries. Sorgen’s nutritionists recommend consuming one
cup of fresh, frozen or freeze-dried berries a day.
- Oh, and don’t forget to wash it all down with a tall glass of milk!
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