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Put These On Your Plate For Brain Health
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So many foods are great fuel for your brain. You’ll find brain-boosters flagged in every corner of Kowalski's Markets. Here’s a starter list of all-star brain foods.
| WHAT | WHY | SERVING | Blueberries
(Acutally… every berry is a good one) | One of the richest sources of antioxidants—animal studies show they may slow brain "aging." | ½ cup | | Lake trout, salmon and herring | Some of the best sources of omega-3 fats—particularly brain-friendly DHA. | 3 ounces, cooked | Beans*
(Like berries, every bean's a winner) | An excellent source of many brain healthy nutrients plus cholesterol-lowering soluble fiber. | ½ cup cooked ** NOTE: If using canned beans, rinse beans under water for 30 seconds to remove nearly half the sodium. | | Quinoa, oats and barley | Vitamin B6 and folate + iron, magnesium, zinc and copper. A source of artery-clearing soluble fiber. | ½ cup cooked | | Guava | Beta-carotene, lycopene, vitamin C and folate, potassium, fiber and copper. | ½ cup | Brussels sprouts and bok choy
(In short… if it’s green it’s good) | Fiber, carotenes, vitamins B6, C and folate, potassium. | ½ cup | | Sun-dried tomatoes | Packed with vitamins and phytonutrients. Choose dried vs. oil-packed. | ¼ cup | | Plantains | Fiber, carotenes, vitamins B6 and C, magnesium, potassium. | ½ cup cooked | Yogurt
(low-fat plain or low-fat flavored varieties with less than 30 grams of sugar) | Vitamin B12, calcium, potassium, selenium, copper and zinc. | 1 cup | Other Brainy Foods (in moderation)Some foods are filled with brain-boosting nutrients, but did not quite meet our criteria for fat, saturated fat or cholesterol. They're great choices and great tasting, simply watch portions. | Food | Qualifier + brain-boosting nutrients | Recommended portion amount | | Nuts and seeds | Total fat content knocks nuts and seeds from contention. But, all offer vitamin E (an antioxidant) and many are good sources of magnesium, copper, zinc and soluble fiber. | 1 ounce/small handful | | Beef | The amount of total fat, saturated fat and cholesterol in many cuts exceeds our criteria. Choose lean cuts; they come from the loin, such as sirloin, and round, such as top round. Beef is a good source of iron, zinc and vitamin B12. | 3 ounces, cooked | | Pork | Same as for beef – saturated fat and cholesterol amounts. Pork offers vitamin B12, potassium and zinc. | 3 ounces, cooked | | Fish* | Many fish have omega-3 fatty acids, but the amount of cholesterol naturally in the fish goes beyond our criteria. Because omega-3s may be quite valuable to the brain, strive for 3 meals containing fish per week. Prepare using lower-fat recipes and cooking techniques. * Pregnant women should avoid eating shark, swordfish, king mackerel or tilefish. Limit albacore tuna to 6 ounces or less per week. | 3 ounces, cooked |
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The Good Foods for Good Health program should not be considered medical advice or a substitute for medical care.
Always consult your health care provider regarding health issues or concerns. |
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