Which foods are best for brain health? Check the chart below to see what you should eat to optimize your brain power.
| Food |
Why |
Recommended Amount |
RealAge Difference |
|
| Nuts |
They contain monounsaturated and polyunsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boost mood. |
1 ounce a day is just right; more is fine, but remember to be careful of calorie overload - an ounce is about twelve walnuts or twenty-four almonds |
Men: 3.3 years younger, Women: 4.4 years younger |
|
| Fish (especially wild salmon, whitefish, tilapia, catfish, flounder, mahi mahi) |
They contain artery-clearing omega-3 fatty acids. |
13.5 ounces a week (or three servings about the size of your fist) |
2.8 years younger |
|
| Soybeans |
They contain heart- and artery-healthy protein and fiber. |
1 cup a day |
0.4 years younger |
|
| Tomato juice and spaghetti sauce |
They contain folate, lycopene, and other nutrients to keep arteries young. |
8 ounces a day of juice; 2 tablespoons of spaghetti sauce a day |
at least 1 year younger |
|
| Olive oil, nut oils, fish oils, flaxseed, avocados |
They contain heart-healthy mono-unsaturated omega-3 and omega-9 fats. |
25 percent of daily calories should be healthy fats |
3.4 years younger |
|
| Real (cocoa-based) chocolate |
It increases dopamine release and provides flavonoids, which keep arteries young. |
1 ounce a day (to replace milk chocolate) |
1.2 years younger |
