CNBC – Here are five types of foods that doctors and nutritionists eat every day for stellar brain health, heart health, longevity and overall wellness.
1. Leafy greens
The importance of leafy green vegetables in your daily diet cannot be overstated — experts recommend it over and over again. Eating leafy greens like spinach and kale supports brain health, and foods that are rich in fiber have been associated with a lower chance of developing depression.
2. Berries
You should aim to eat fruits every day if you can, experts suggest. And of all fruits, one group seems to reign supreme when it comes to the most health benefits: berries.
Blueberries, in particular, are what longevity researcher, Neil Paulvin, refers to as the “holy grail” of longevity foods. The fruit is abundant in vitamins and antioxidants “that protect your body from infection like a suit of armor,” Paulvin says. They’re also great for eye health, muscle recovery, brain health and strengthening your cells, he adds.
3. Fish and other lean proteins
Doctors and nutritionists across the board encourage you to limit your consumption of red meat, and swap it out for healthier options like lean proteins including salmon, eggs, tuna and tofu.
4. Legumes
Legumes are the “underrated” longevity food that nutritionist Samantha Heller eats daily to boost her immune system. They’re high in protein, fiber, antioxidants and minerals like magnesium and iron, Heller told CNBC Make It in 2022.
Some legumes that you can consider adding to your meals are:
Lentils
Black beans
Chickpeas
Soybeans
Edamame
Lima beans
Kidney beans
The high-fiber content in legumes also makes eating them a great choice for a healthy brain.
5. Nuts and seeds
It can be very easy to overlook nuts and seeds, but the tiny foods are packed with omega-3 fatty acids “which help keep your brain cells healthy and lower inflammation,” according to Harvard-trained neuroscientist Lisa Genova …
