The neurologist shares his grocery list: food for better brain health

A neurologist said that his grocery list was filled with affordable food that can help protect your brain as you get older.

According to Dr. Aaron Lord, chief of neurology of Alzheimer’s and brain vascular accidents, eating nutrient -rich foods like healthy fats can strengthen your concentration and mental function and reduce the risk of Alzheimer’s and long -term stroke, Dr. Aaron Lord, chief of neurology at Nyu Langone hospital.

“The brain is incredibly metabolically active. It takes about 25% of the blood flow, so it is not surprising that an unhealthy diet can have an impact on the brain,” Lord told Business Insider.

He said that making better choices in the grocery store can also help you reduce sugar and processed foods, which can both spoil blood sugar and metabolic, which can in turn affect the brain.

“In general, there will be no supplement, vitamin or superality that will be a cure,” said Lord. “It will be daily choices, eat foods that do not come out of a package.”

Lord has spoken of BI through his list of refrigerator, pantry and grocery typical for better brain health, and some of his favorite recipe ideas.

1. Fruit

Lord said that more than two -thirds from his grocery list focuses on the first section of the grocery store, starting with fresh fruit.

The berries in particular are rich in antioxidants, which makes it a basic food on the mind regime for a healthy brain. Take advantage of it for breakfast, twinned with Greek yogurt or as a sweet snack at any time.

Citrus fruits such as oranges, grapefruit and lemon are rich in vitamin C, which can help protect cells from the brain from stress.

2. Fresh vegetables

The vegetables that the Lord always has at hand includes:

• Celery: potassium
• Carrots: Rich in beta-carotene
• Onions and garlic: contain vitamins C and B
• Mushrooms: A good source of vitamin D
• Bok Choy: folate

Eating more products that are good for your brain can also protect your heart and improve overall health and longevity at the same time.

“I definitely noticed an improvement in the amount of energy that I have when I not only order to take away,” said Lord.

3. Quinoa

Lord said that one of his must-see custody foods is a quinoa, technically a seed but cooked and served as grain.

Quinoa is a good source of carbohydrates as well as certain proteins and fibers, making it an excellent alternative to refined carbohydrates such as white breads or pasta that can increase blood sugar.

4. Miso

Lord said that its typical refrigerator contains miso, a tasty dough made from fermented soybeans which is used as a base for soups, sauces and marinades. Like other fermented foods, it is ideal for intestinal health because it can help feed microbiome and beneficial bacteria that live in the digestive system.

Growing research suggests that a healthy intestine is crucial for a healthy brain, as many important neurotransmitters are produced in the digestive system.

5. Herbs and spices

The seasonings are not only a source of flavor, but can add to the nutrient content of your meals, according to Lord.

One of his favorites is turmeric, a shiny and shiny orange spice that can help reduce inflammation and can even avoid diseases like Alzheimer, according to promising research.

Another is black pepper, a versatile spice that helps improve the health benefits of turmeric by facilitating the active ingredient for the body to absorb.

Lord said he was also cooking frequently with fresh parsley, which contains antioxidants and can give recipes like soups and sauces.

6. Olive oil

One of the rare wrapped ingredients that Lord buys regularly is olive oil, as it offers a dose of healthy fats and has many uses in the kitchen, from pan to the manufacture of sauce or salad layer.

“You want to use something that has as much unsaturated fat as possible,” said Lord. “Olive oil is fantastic.”

What is good for your brain is also good for the rest of your body – research has linked olive oil to a lower risk of dementia and cancer as well as better heart health.

7. Walnut

Lord said he was holding a nut supply, pistachios and almonds to snack between meals. They are a great source of healthy fats like omega-3 fatty acids, which protect brain cells.

The choice of meals and healthy snacks throughout the day can even prevent cerebral fog and stimulate short -term concentration, suggests research.

“When you eat unfortunately, this can affect your function, the performance right now on cognitive tests,” said Lord. “It’s not just 20 years from the road.”

8. Coffee and tea

According to Lord, your morning infusion could be a big boost for brain health.

Coffee is a good source of anti-inflammatory compounds that help protect the brain. However, it may be preferable to opt for filtered coffee instead of the French press to eliminate oils that can increase your cholesterol levels.

Tea is also a good choice because it is rich in Flavanols, another compound linked to better brain health.

Try to avoid sugary drinks like sweet cafes, said Lord. Instead of sodas, go to Seltzers and experience different flavors such as non -alcoholic fruits or bitter to keep it fun.

9. Homemade popcorn

Instead of reaching a bag of fries when you want a salty snack, Lord recommends making popcorn at home.

Homemade popcorn is a cheap and healthy alternative to processed foods. The Lord is a drizzle of olive oil, a little salt and nutritional yeast, which adds a tasty flavor with B vitamins and proteins.

Small changes to your diet like this can help you reduce processed foods and reduce your risk of current diseases that can affect your brain and your body.

“All the foods we eat in a modern American diet that lead to the metabolic syndrome and type 2 diabetes will have an impact on the brain,” said Lord. “The way you get your calories really counts.”