BREAKING: Pro Basketball Player Who Blamed Vaccine For Heart Condition Tragically Dies
Story by Darrelle Lincoln • 50m ago
Oscar Cabrera Adames with shirt off© Provided by Total Pro SportsDominican basketball player Oscar Cabrera Adames once claimed that the COVID-19 vaccine caused him to develop myocarditis which is a rare heart condition.
Unfortunately, Adames died this week of an apparent heart attack after an exercise test.
According to a social media post from Dominican sports commentator Héctor Gómez, the 28-year-old’s stress test was being performed at a health center in Santo Domingo. The disease he had can weaken the heart and its electrical system, which decreases the heart’s ability to pump blood.
Following his death, social media posts surfaced in which Cabrera Adames suggested he developed the rare heart disease after he received two doses of a COVID vaccine.
“I got a damn Myocarditis from taking a f—ing vaccine. (I got 2 doses of Pfizer) And I knew it! Many people warned me,” Cabrera Adames previously wrote on social media.
He made it clear that he only got the shot because it was a work requirement.
The 28-year-old expressed frustration at the situation, stating that he had no pre-existing health problems but collapsed during a match and almost died. He further mentioned undergoing 11 cardiology tests that yielded no findings.
“But guess what? It was compulsory or I couldn’t work. I am an international professional athlete and I am playing in Spain. I have no health problem, nothing, not hereditary, no asthma, NOTHING! I suddenly collapsed to the ground in the middle of a match and almost died. I’m still recovering and I’ve had 11 different cardiology tests done and guess? They find nothing.”
Adames’s collapse happened during a 2021 Spanish Amateur Basketball League game. He fainted during the game and was later transported to a hospital on a stretcher.
It remains unclear if the stress test was the direct cause of Cabrera Adames’ heart attack.
Cabrera Adames was the nephew of Hugo Cabrera, a Dominican Sports Hall of Famer.
Cabrera Adames had a basketball career that included playing at Daytona State College in Florida. However, in 2016, he was one of 12 men arrested by St. Johns County Sheriff’s deputies for allegedly attempting to engage in sexual acts with a minor. The arrests were part of an undercover sting operation.
The post BREAKING: Pro Basketball Player Who Blamed Vaccine For Heart Condition Tragically Dies originally published on Total Pro Sports.
Story by Jordan Powers Willard • Friday
Eggs are considered a superfood for good reason. Though small and savory, eggs pack a mighty nutrient-dense punch that's rich in essential macros and micros, including protein, omega-3 fatty acids, vitamin D, vitamin B12, and more. In fact, Americans are so eggstatic over eggs that we consumed an average of 277 eggs per person in 2022—and this number is expected to climb slightly above 288 eggs per capita by 2023, according to data from Statista.
Despite our collective love affair with eggs, recent shortages resulting from the latest avian flu outbreaks coupled with inflation and rising food costs across many grocery categories have made this fragile food a more precious commodity. So when you do find yourself a gorgeous carton of fresh eggs while grocery shopping, you'll surely want to get the best out of your investment. This means not allowing your eggs to go to waste before you're ready to eat and enjoy them.
But how long do eggs stay fresh, and how can you tell whether or not your eggs have gone bad? Keep reading to learn how to tell if your eggs are past their prime--
How long do eggs last?
Young woman shopper buying fresh eggs© Provided by Eat This, Not That!According to the USDA, eggs have a fairly long shelf life. After being refrigerated at 40°F or slightly below, raw eggs still in their uncracked shells can last for three to five weeks. However, the clock on their freshness really begins before they are even distributed to grocery stores.
Every carton sold by major and minor grocery stores should include the following three imprints: a pack-by date, best-by date, and sell-by or expiration (EXP) date. The "pack-by" date denotes the day that the eggs were originally packed in their carton. Typically, this is a three-digit number that falls between 001–365, with each trilogy of digits corresponding to a day in the year.
The "best-by" date tells you how long the eggs are expected to maintain their Grade A quality status, which is roughly around 28–35 days after they are packaged. Readers Digest notes that according to the USDA, eating eggs beyond their best-by date can still sometimes be safe, but be warned that this can also impact the quality of their taste. For the freshest eggs, always be sure to pick up a carton before the "best-by" date. The EXP date notes the last day your eggs are projected to still be good.
Although these numbers are a useful gauge of freshness, it's important to note that these are merely indicators. As the USDA notes, "Inspection, for wholesomeness, is mandatory but grading, for quality, is voluntary." Additionally, the University of Nebraska–Lincoln Institute of Agriculture and Natural Resources explains that "use of either a 'Sell-By' or 'Expiration' (EXP) date is not federally required, but may be state required, as defined by the egg laws in the state where the eggs are marketed. Some state egg laws do not allow the use of a 'sell-by' date."
Related video: How To Tell If Your Eggs Are Bad (Dailymotion)
This lack of federal oversight suggests that keeping your eggs fresh beyond their projected expiration is kind of a luck of the draw. But you don't have to roll the dice and risk illness by consuming spoiled food to determine whether or not your eggs are still good. Between the use of your five senses and a few helpful hacks, you can easily make sure they're still safe enough to eat while also prolonging their shelf life.
RELATED: Can Eggs Improve Cognitive Function? New Research Suggests They May
How do you know if your eggs are past their prime?
bowl of uncooked eggs© Provided by Eat This, Not That!Before you add a carton of eggs to your cart, open it up and check for cracks in the shells. Even if you see a hairline fracture on the external surface of your eggs, consider that carton unsalvageable and do not take them home. Other visual cues signifying a bad batch of raw, in-shell eggs include a slimy or powdery surface.
You can also check an egg's freshness by testing its buoyancy. If after (carefully) dropping your raw, still-shelled egg into a bowl of cold tap water you see that it floats, chances are it's an old one. Although this doesn't mean it's necessarily unsafe to eat, it's worth mentally clocking this observation before testing its scent.
Perhaps the easiest, most telltale sign to know whether or not your eggs are still good or if they've spoiled is to give them a quick whiff. Whether cooked or raw, rotten eggs have a distinctly pungent, sulfuric-like stank—so if your eggs smell funky and it's well beyond the EXP date, it's time to toss them out.
Tips for keeping your eggs freshHere are a few recommendations to help support and sustain the freshness of your eggs:
Story by Karla Walsh • Dec 15
Ahh, the yearly physical. For some, a checkup with the primary care doc feels like no big deal. A few tests, some notes and a thumbs-up presented with "See you next year!"
Getty Images© Provided by EatingWellBut for millions of Americans—including most of the 42% of adults who fall under the umbrella of "obesity" by potentially inaccurate body mass index (BMI) standards—a doctor's visit can be overflowing with uncomfortable moments.
We're not throwing stones at doctors, and we know that many treat patients with compassion, targeted advice and in a body-neutral way. But that's not the norm, according to a study published December 13, 2022, in the journal Family Practice. In it, the researchers say that in the majority of cases, doctors give patients weight-loss advice that's more abstract than actionable, too vague to be beneficial, and not always supported by science.
Ahead, learn more about how the researchers landed at this conclusion, plus what the scientists say medical professionals—and those being consulted by them—should keep in mind.
Related: Why It's Actually Rude to Compliment Someone's Weight Loss, According to a Dietitian
What This Weight-Loss Study FoundA team of experts at the University of Oxford in England investigated 159 audio recordings of consultations between general practitioners and their patients who had BMIs within the ranges deemed "obese." Superficial advice was common, including guidance that one person should "change their lifestyle a bit." Only 20% of the appointments included doctors offering advice about how to actually accomplish the weight loss they were recommending. (P.S. Here are 3 key habits for actually maintaining weight loss, as that's an important part of the conversation, too.)
Common suggestions included the following abstract tips, which aren't actually backed by current science (and in some cases, are patently false):
Related video: Woman can hold the weight of two full grown adults at the same time! (BVIRAL)
Eat less, move more
Related: Study Finds Physical Activity, Not Weight Loss, Is Key to Reducing Health Risks
It's definitely understandable why more tailored, nuanced advice is challenging to provide. Since our current medical system is treatment- and disease-centric rather than focused on prevention, very little time during the medical school curriculum is spent on nutrition and physical activity. This is another great reason why it's important to consult experts specialized in these fields, like registered dietitians and physical therapists. Plus, doctors are often too short on time to really get to know their patients' habits and other external factors that might impact overall well-being. (Say, access to a safe place to exercise or the need to work three jobs to pay the bills.) Not to mention, the research field is constantly evolving, and it can be daunting to keep up with the latest best practices in chronic disease prevention.
"Doctors need clear guidelines on how to talk opportunistically to patients living with obesity about weight loss," Madeleine Tremblett, Ph.D., lead author of the study and a qualitative researcher at the Nuffield Department of Primary Care Health Sciences at the University of Oxford in England, says in a press release. "This can help them to avoid amplifying stigmatizing stereotypes and give effective help to patients who want to lose weight."
The Bottom LineA small study analyzing doctor conversations with patients reveals that much of the standard weight-loss advice is too vague to be useful and, occasionally, is totally inaccurate. It's important to note that this is a tiny peek into medical offices in one country and at one point in time, and there are many doctors and other medical professionals who are connecting on a personal level and offering referrals to experts in nutrition, exercise and community advocacy.
While much more research is needed and larger conversations around the medical school curriculum—and health care industry strategy at large—are required, this research shines a spotlight on the need for more discourse about what can actually be supportive and fruitful for those seeking to lose weight.
Since obesity is multifactorial and simply adhering to a restrictive diet (for as long as you can hang on for dear life) isn't effective, an individualized approach is best, the researchers say. Instead, they suggest a treatment strategy that includes:
Story by Matt Kollat • 8h ago
We have bad news for those who want to know how to lose belly fat: you can't spot-reduce fat in your body. However, it's far from impossible to lose weight sustainably and considerably fast by introducing basic lifestyle changes and exercises into your life, most of which we aim to explain in this article. Ready to get fit for 2023 and reduce the circumference of the pot belly stomach of yours? Let's get going.
null© Getty Images
If you're here because you want to know how to reduce tummy size in seven days or drop belly fat fast, we'd advise you to try neither. Fad diets promise all sorts of quick results, but very often, initial weight loss results from your body ridding itself of water, which, as soon as you stop 'dieting', will reappear just as quickly as it disappeared. Sustainable weight loss – and, therefore, long-term belly fat loss – is only possible if you allow your body time to adjust and adapt to your new lifestyle.
Finally, we have a few guides for those who seek weight loss tips in general (how to lose weight), people who consider themselves too lazy to lose weight (how to get fit when you're unfit) and even individuals who are happy to go the extra mile to reveal their abs (how to get a six-pack). Whatever you will do, remember to be sensible and if you have any concerns, consult a medical professional before you change your diet or exercise routine.
How to lose belly fat – Subcutaneous fat isn't the enemyBelly fat is sometimes referred to as visceral fat, which surrounds the organs in the abdominal cavity. Visceral fat is more dangerous (and often invisible) than subcutaneous fat, the latter of which is fat under your skin. Luckily, you don't have to do anything special to visceral fat; once you start eating healthier and moving around more, you'll lose visceral and subcutaneous fat.
We want to point out that some subcutaneous fat could be beneficial and that most people don't need to walk around with a six-pack. Subcutaneous fat is an energy reserve your body uses to balance your energy input and output. A dangerously low body fat percentage can cause an imbalance in your body, resulting in several illnesses. On the other hand, too much subcutaneous fat can also make you ill.
We recommend being sensible and not chasing quick and dramatic weight loss goals to achieve unattainable beauty standards. Some subcutaneous fat is good for you, and you shouldn't feel uncomfortable in your skin for having some. With that in mind, let's talk about the best way to reduce body weight – especially fat – in a sensible, sustainable way!
How to lose belly fat1. Make better food choicesIt probably comes as no surprise that in order to lose belly fat, you'll need to change your diet slightly. We don't recommend going cold turkey and switching from eating pizza every night to not eating anything all day; instead, try swapping food and drinks out gradually.
First, it's best to identify which calorific foods and drinks you're happy to live without. We recommend paying particular attention to the ones that spike blood sugar levels the most, including cereal, banana, pasta, white rice, etc. Milk can also elevate glucose levels in the blood due to its lactose (a.k.a. milk sugar) content; a Starbucks Venti Latte has just under 21 grams of sugar worth of lactose.
Bad fats and processed food are also bad for you, although this might not come as a surprise, either. Those who eat a lot of fried food at home or as a takeout should know that most of the oil used for the frying gets absorbed in the dish, so as well as eating the unhealthy batter or breadcrumbs, you also consume a lot of bad fats when eating these types of foods.
Try reducing the amount of bad food you eat and replace it with foods good for your metabolism, digestion and guts. This could mean cutting back on added sugar, baking food instead of frying them, and looking up alternatives to high-carb foods, which isn't that hard in the age of the internet. Reducing portion sizes could also help, something we'll discuss below.
2. Don't be a greedy gobblerIn this day and age, everyone's keen on getting their money's worth. The result is people eating and drinking more because larger portions are comparatively 'cheaper' than their medium or small counterparts. However, this approach forces you to eat and drink more than you need multiple times a day, which is how you grow a belly in the first place.
Eating slower and more mindful can also help reduce overeating. If you hoover up the food from your plate in a split second, it doesn't allow enough time for your stomach to let your brain and guts know it's full. Eating slower and paying attention to what you eat (i.e., not watching YouTube while you gobble takeaway) can help you control the amount of food you eat without much effort.
Another way to control portion size is to try intermittent fasting. Fasting is an excellent way to lose weight and eliminate toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can help you lose belly fat and, as a bonus, help you discipline your body, which is one of the best ways to control cravings.3. Cut down on alcohol (and junk food)In-depth: Cutting alcohol to lose weight
If you want to lose belly fat, one thing you can do that is almost certain to help: cut back on alcohol consumption. Alcohol contains plenty of calories, most of which your body can't use and stores as fat. Alcohol can also disrupt many of your body's functions, stall metabolism and make you ill in general.
Admittedly, it can be hard to get out of drinking at least some alcohol, especially during social events. However, even in these cases, there are many ways to reduce alcohol intake. Wine drinkers can opt for a soda spritzer instead of a glass of wine. You would still get the sensation of having wine in a wine glass, but you also drink plenty of water, which dilutes the alcohol and makes it easier for your body to digest it more efficiently.
If you are more of a beer drinker, try low-calorie beers or hard seltzers. Some low-calorie beers contain hardly any calories, while har seltzers are essentially beer spitzes. And in any case, if you drink a glass of water after a drink, your stomach will fill up sooner, and you will feel fuller sooner, making you less likely to drink too much alcohol. It also helps with hangovers too.
4. Move around after mealsMoving around more during the day can help digestion but using our muscles after meals can help utilize post-meal glucose, which reduces insulin response. This can help avoid post-meal energy slumps and increase insulin sensitivity. Exercise can be a 15-20-minute walk or other types of light cardio. You can jump on an exercise bike or even go for a light jog. Exercise also helps burn more calories than sitting around.
5. Drink more waterIn-depth: I stopped drinking 2 litres of water a day for a week, and this is what happened
Everyone knows we are mostly made of water and that we can't survive for too long without liquids. A research paper from 2011 says that water is "the most important nutrient and the only one whose absence will be lethal within days." Drinking enough water can help boost metabolism – or at least keep it steady – ease headaches and help weight loss (and belly fat loss). The list of positive effects of water on your well-being is virtually endless.
6. Let technology help youThe best fitness trackers and best smart scales can help you better understand how your body responds to changes in diet and exercise. Wearables, especially the best Fitbits, can keep track of your heart rate, steps, sleep and stress levels, while modern bathroom scales can measure much more than just weight. And while none of them provides medical-grade accuracy, it's easier to spot trends using these.
For those who want to go the extra mile and understand their bodies better, we'd recommend devices that track metabolic health, such as Lumen (link to our Lumen review), Super sapiens and Levels (both retailer links). The former analyses your breath, while the latter two are continuous glucose monitors, providing a non-invasive way to learn more about how meals affect your glucose levels.
7. Try resistance trainingThere are two main types of exercise: cardio training and weights, otherwise known as resistance training. Although cardio burns a lot of calories while you do it, weight training builds muscle, a tissue that requires a lot of energy to maintain. The more muscle mass you have, the more calories you'll burn even when not working out.
Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you don't have to start adding big plates to the bar right now. There are plenty of ways to get started at home with smaller weights, such as dumbbells, kettlebells and even medicine balls. You can even use your body weight as resistance; think push-ups, pull-ups and squats. As long as you work against resistance, it's considered resistance training.
Combining cardio with resistance training is the best way to lose belly fat. This way, you won't regain weight as soon as you stop running or cycling. Better still, by switching workouts, you avoid your body getting used to them, which can boost weight loss even more.
8. Minimize workout time without compromising resultsAs well as doing muscle-building and cardio exercises, if you want to lose belly fat, it's also important to switch up the pace of your workout. Every time you work out, you should exercise both steady-state (working hard but not at max capacities, such as during a brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.
Steady-state or aerobic exercises include cycling, running or uphill hiking. It's crucial to losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you must do steady state for long enough to use up all that sugar before it eats into your fat reserves.
High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weightlifting, sprinting, and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.
Errr... Scientists Accidentally Discover A Bodily Organ No One Knew About
Story by Dayna McAlpine • 3h ago
Scientists accidentally happened against the pair of organs, which are located in your face© Provided by HuffPost UK You’d think at this point we’d know everything there is to about the human body – after all, humans are in and out of MRI machines and cut open every single day.
Well, as it turns out, we’ve got a whole organ that scientists had no idea about until they stumbled across it accidentally.
Not only that, it comes in a pair and they are located in your face.
AdGotPrint.comOncologists were conducting cancer research earlier this year when they accidentally discovered the ‘tubarial glands’.
The team from the Netherlands Cancer Institute in Amsterdam had been working hard to discover more about cancers that occur in the head and neck when a scan revealed an unfamiliar part of the face, reports ExtremeTech.
Patients had been injected with radioactive glucose before their scans to highlight tumors by glowing brightly.
However, as the team scanned all 100 of their patients, the same two areas in the head lit up over and over again.
It was an entirely new organ, described in the journal Radiotherapy and Oncology, as a set of salivary glands located in the back of the nasopharynx (the upper part of the throat behind the nose).
The team have named the pair of organs the ‘tubarial glands’.
“People have three sets of large salivary glands, but not there,” study author and radiation oncologist Wouter Vogel explained.
“As far as we knew, the only salivary or mucous glands in the nasopharynx are microscopically small, and up to 1000 are evenly spread out throughout the mucosa. So, imagine our surprise when we found these.”
The discovery has been incredibly relevant to the team’s mission, radiotherapy, which is used to kill cancer, but can cause issues within salivary glands.
Thanks to uncovering these ‘tubarial glands’, radiotherapists will now know to avoid delivering radiation to this portion of the body to avoid complications.
Story by Ashley Jones • 8h ago
More than a billion people around the world (30% of the global population) have high blood pressure. This condition increases the risk of coronary heart disease, stroke, chronic kidney disease among other serious health complications. Now, the US Food and Drugs Administration has issued a recall of a popular drug that many hypertensive patients in America are prescribed. The recall was due to concerns the medication could increase cancer risks.RecallAccording to the FDA, drug manufacturer, Lupin Pharmaceuticals Inc. has voluntarily recalled four lots of the blood pressure medication, Quinapril. The drugs, sold in 20 mg and 40 mg, are suspected to contain an elevated level of nitrosamine impurity N-Nitroso-Quinapril, above the acceptable daily intake level. The company has received no reports of illness that appear to relate to this issue. In a statement, the FDA said:
Everyone is exposed to some level of nitrosamines. These impurities may increase the risk of cancer if people are exposed to them above acceptable levels over long periods of time.According to the recall, nitrosamine impurities are common in consumables, including cured and grilled meats, vegetables and dairy products.
What should consumers do?Both the manufacturers and the FDA have advised patients taking the medication to continue with it while speaking with their healthcare provider for possible alternative treatments. However, the FDA has ordered that sale of the affected lots be stopped immediately.
Wholesalers, distributors and retailers that have Quinapril Tablets USP, 20mg, and 40mg that are being recalled should discontinue distribution of the recalled product lots immediatelyLupin Pharmaceuticals said it stopped making the drug in September, and was working with distributors to arrange for the return of the recalled product lots.
AARP: Blood Pressure Medication Recalled for Cancer Risk
FDA: Lupin Pharmaceuticals, Inc. Issues Voluntary Nationwide Recall of Four Lots of Quinapril Tablets Due to Potential Presence of N-Nitroso-Quinapril Impurity
USA Today: Blood pressure tablets recalled over potential cancer risk, FDA announces
Story by Emilia Benton • 29m ago
When it comes to getting the vitamins and minerals your body needs to function, chances are you’re familiar with the big ones, like iron, vitamins C and D and calcium. You’ve probably also heard about magnesium but probably haven’t been sure if you really need to prioritize it. Experts will be quick to tell you it’s important.
Your body—and your bones, blood pressure, and blood sugar, to name a few—needs this nutrient to function well. See if you're eating enough or need a supplement.© MStudioImages - Getty Images
According to New York Cid Bianca Tamburello, RDN, a registered dietitian in New York City, magnesium plays an important role in many body functions, including regulating blood pressure and blood sugar, creating energy, and maintaining optimal bone health. That’s why it’s important to ensure you’re getting enough.
Why is magnesium important?While magnesium deficiency isn’t common among healthy individuals, you want to be sure that you have the optimal amount. Research has shown that low magnesium intake can lead to an increased risk of type 2 diabetes, high blood pressure, inflammation, heart disease, stroke, migraine headaches, asthma, and colon cancer. According to Tamburello, getting enough magnesium is also important in aiding the body in proper absorption of calcium and potassium, two other important minerals.
Can you take too much magnesium?
Related video: Can Magnesium Help You Poop? (EatingWell)
Up Next "Can Magnesium Help You Poop?"
Can Magnesium Help You Poop?
It is possible to get too much of a good thing, which is why it’s important to seek counsel related to your individual needs before starting to take a magnesium supplement, Tamburello says. Getting too much magnesium through a supplement can cause symptoms such as diarrhea, nausea, and stomach pain.
“Taking a magnesium supplement is not for everyone, so you should talk to your doctor before starting one,” she says. While high magnesium levels seem to have some beneficial effects—they’ve been associated with a decreased risk of osteoporosis and diabetes, and the lessening of lessen migraine symptoms (if your magnesium levels were low), explains Tamburello, there are risks of getting too much. It can be toxic, she says. According to the National Institutes of Health, adults should take no more than 350 mg of a magnesium supplement daily. Additionally, the Dietary Guidelines for Americans recommend that men 31 and older aim for 420 mg of magnesium per day through food alone or through food and a supplement combined.
“It’s important to note that the magnesium supplement daily limit (350 mg) is lower than the overall recommended daily magnesium intake (420 mg from foods, beverages, and supplements),” Tamburello explains. “This is because the body reacts differently to concentrated amounts of minerals and vitamins found in supplements.”
Can you get enough magnesium through food?You can, especially if you fill up on magnesium-rich foods including pumpkin seeds, chia seeds, salmon, almonds and almond butter, peanuts and peanut butter, raisins, and chickpeas, Tamburello says. Fruits such as guava, banana and dried figs are also high in magnesium, as are vegetables including spinach and Swiss chard.
If you’ve confirmed with a health care professional that you do need more magnesium, Tamburello recommends trying to bring your levels up through food first, rather than through supplements. Natural sources provide other key vitamins and minerals as well as magnesium.
The bottom line: Talk to your doctor if you think you may have a magnesium deficiency. A healthcare provider can help you determine if you can get back on track by simply tweaking your diet, or if adding a supplement can be beneficial.
Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention,
Luke Daugherty - 5h ago
We tend to take our brains for granted. We go about our business every day with little thought for how much energy it takes just to think, not to mention keep our bodily organs running day in and day out.
Jessica Peterson/ Getty Images© Provided by CNETIn reality, your brain needs a lot of fuel to do its job well. Studies show that, on average, the brain accounts for about 20% of the calories we burn daily. That doesn't mean any fuel is adequate, though. When it comes to bolstering your brain to do its best work -- staying focused and maintaining a strong memory -- some foods are much better than others.
If you want to keep your mind in good shape, here are the 12 best foods for brain health.
Leafy greensNot to parrot your mother, but she was right on this one. Those leafy greens really are good for you, especially your brain. Spinach, collards, kale -- you name it. These veggies are rich in brain-boosting nutrients such as beta-carotene, folic acid, lutein and vitamin K. Plus, research has shown that plant-based foods may be especially good for curbing cognitive decline.
Daily recommended intake: Aim for about 1/4 of a cup per day, or 1.5 to 2 cups a week.
NutsNuts are lauded as a source of protein and healthy fats. But they're also great brain foods. Each nut has unique benefits, and including pistachios, macadamias and almonds in your diet will definitely support your brain health. But for a real mental power boost, turn to walnuts. They're packed with omega-3 fatty acids and antioxidants, both of which are important for preventing mental decline.
Daily recommended intake: A 2021 study found that adults who consumed 15 to 30 grams of nuts per day had notably higher cognitive scores than those who ate less.
Coffee and teaYou may be accustomed to drinking coffee or tea to stay awake, but these caffeinated beverages have more to offer than a simple morning perk-up. Researchers have noted caffeine's ability to boost the brain's information-processing capacity, and coffee also packs many powerful antioxidants, which may help support brain health. In addition to both of these, green tea is rich in L-theanine. This powerful amino acid can help manage stress and anxiety, which is important for brain function.
Daily recommended intake: Up to 400 milligrams of caffeine per day (about four cups of coffee or black tea) is generally considered safe for most adults.
TomatoesTomatoes are one of the best foods for brain health, thanks to their rich lycopene content. This powerful carotenoid has been shown to help stave off cognitive disorders such as Alzheimer's and Parkinson's diseases. One fresh, medium tomato contains about 3.2 milligrams of lycopene, and you can also find even more in tomato sauces, pastes and ketchup.
Daily recommended intake: Studies show that 9 to 21 milligrams of lycopene per day may be most beneficial.
Whole grainsWhole grains like whole wheat, oatmeal, barley and brown rice are essential parts of a balanced diet, and they're known to support cardiovascular health. What's less well-known is that many whole grains are rich in vitamin E, an important antioxidant that helps reduce the presence of free radicals and prevent neurological damage. Experts also favor consuming vitamin E in its natural form rather than via supplements, making whole grains a great choice for boosting vitamin E intake.
Related video: The Best Foods for Baby Brain Development
View on WatchDaily recommended intake: Guidelines recommend at least three servings of whole grains per day, totaling at least 48 grams.
BroccoliLeafy greens aren't the only green veggies that make the list of the best foods for brain health. Broccoli and other cruciferous vegetables are also important. These vegetables contain high doses of glucosinolates. When combined with water, these compounds produce isothiocyanates, powerful metabolites known to have neuroprotective properties.
Daily recommended intake: The USDA recommends that adults eat 1.5 to 2.5 grams of cruciferous vegetables per week.
Salmon and tunaYou may make it a habit to avoid fatty foods, but when it comes to fish, fat is a good thing. Fish such as salmon and tuna are rich in omega-3 fatty acids, which are associated with many positive health outcomes, including for the brain. In particular, these healthy fats have been tied to lower levels of beta-amyloid in the blood. This damaging protein forms clumps in the brain that often lead to Alzheimer's disease.
Daily recommended intake: Aim for at least two servings of low-mercury fish such as salmon and light tuna per week.
BerriesAn apple a day may keep the doctor away, but a bunch of berries keeps mental decline at bay. Berries are one of the best brain foods because they're packed with flavonoids. Not only do these natural pigments make berries colorful, but they also improve brain function, particularly when it comes to memory.
Daily recommended intake: Eating at least two servings (half a cup each) of berries per week has been shown to slow memory decline by as much as two-and-a-half years.
Dark chocolateIf you're looking for food that's good for your brain, a delicious treat like dark chocolate might not come to mind. But dark chocolate brings together many of the benefits of the other foods on this list. It's full of antioxidants, flavonoids and caffeine, making it one of the more brain-healthy foods you can eat. Don't say I didn't give you any good news.
Daily recommended intake: A small snack of dark chocolate, 30 to 60 grams a few times a week, may help improve brain function. Make sure it's at least 70% dark to get the most benefits and limit calories from sugar.
SeedsThey may be small, but seeds are as nutrient-packed as many nuts, and they make a great snack to munch on. Sunflower seeds, in particular, are rich in vitamin E, whose brain benefits we've discussed above. Pumpkin seeds are also a potent source of antioxidants and important minerals such as copper, iron, magnesium and zinc. Each of these minerals can help guard against cognitive decline or brain disorders, including Alzheimer's disease, depression and even epilepsy.
Daily recommended intake: Try to eat 1/8 to 1/4 of a cup of seeds, three or four times a week. You can mix up the types, from pumpkin and sunflower seeds to chia seeds and ground flaxseeds.
Claudia Totir/Getty Images© Provided by CNETEggs This go-to breakfast food isn't just good for a morning protein punch. Eggs are also rich in several important B vitamins, including B6, B12 and B9 (folic acid). Studies show that these vitamins may help prevent brain shrinkage and curb mental decline in older adults.
Daily recommended intake: For most adults, one egg a day is a good target. Your doctor may recommend more or less based on your overall health and cholesterol levels.
TurmericYour spice rack probably isn't the first place you think to look when you're considering good brain foods. But turmeric, a major ingredient in curry powders, isn't something you'll want to overlook if you want to support a healthy mind. Turmeric contains curcumin, which has been linked to various positive outcomes for brain health, from protecting against Alzheimer's to supporting brain cell growth.
Daily recommended intake: Because turmeric is a spice, you likely won't be able to get as much as you need simply from cooking with it. Speak with your doctor about whether a curcumin supplement would be a good option for you.
Supplements for a healthy brainIn brain health, as with any type of nutrition, it's best to meet most or all of your needs through your normal daily diet. In other words, eating the foods we've looked at above is the best way to keep your brain functioning well for the long haul.
However, if you find it difficult to get what you need with these brain foods, it may be helpful to include some supplements in your diet. You might consider supplements or multivitamins containing any of the following:
People who consume high amounts of ultra-processed foods report significantly more adverse mental health symptoms, according to new research published in Public Health Nutrition.
Ultra-processed food consumption linked to adverse mental health symptoms© PsyPostUltra-processed foods consist mostly of manufactured ingredients that have been extracted from foods and usually contain flavorings, colorings and other additives. Ultra-processed foods are often high in sugar, fat, and salt, and they frequently lack important nutrients like fiber and vitamins. A number of studies have found that ultra-processed foods can have negative consequences for physical health, but less is known about the link between these food substances and mental health outcomes.
“I am a chronic disease epidemiologist and as such I am interested in a variety of different hypothesized disease-causing exposures, and various health outcomes,” explained study author Eric Hecht, a physician and an adjunct professor at Florida Atlantic University and the University of Miami. “Ultra-processed food is of tremendous interest for a variety of health outcomes including obesity and inflammatory diseases.”
“Other studies have also explored the relationship between diet and mental health, but few have examined the relationship between UPF consumption and mental health. Anecdotally, I have often wondered about a relationship between junk food and subsequent behavioral issues in kids and symptoms of anxiety and melancholy in adults. All of these ideas sort of led to this study.”
For their study, the researchers examined mild depression, number of mental unhealthy days and number of anxious days in 10,359 adults 18 and older from the U.S. National Health and Nutrition Examination Survey, a series of nationally representative surveys that include both interviews and physical examinations. Importantly, the surveys collect information regarding diet behaviors and mental health.
Related video: Processed Foods Linked to Multiple Diseases and Death, New Studies Conclude
Hecht and his colleagues found evidence that the consumption of ultra-processed foods was associated with worse mental health outcomes. Individuals who consumed the most ultra-processed foods tended to have heightened symptoms of mild depression along with more “mentally unhealthy days” and “anxious days” over the past month compared with those who consumed the least amount.
“We found a dose response relationship between UPF consumption and mental health symptoms,” Hecht told PsyPost. “Others have found a relationship between whole food consumption and improvement in mental health symptoms. The average American consumes 60% of their calories in the form of UPF. For many other health reasons, this is a bad idea. And now it appears that UPF consumption might be tied to worse mental health. I think in general the average person should look at how much packaged food they are consuming and make an effort to make the majority of their calorie consumption real, unprocessed food.”
A substantial number of individuals who reported that ultra-processed foods accounted for less than 19% of their calorie intake per day had zero mentally unhealthy days and zero anxious days. “I was impressed that individuals who consume a diet with less UPF generally describe their last 30 days as being free of mental health symptoms,” Hecht said.
The researchers controlled for potentially confounding variables, such as age, BMI, race/ethnicity, poverty status, smoking status, and physical activity level. But the study, like all research, includes some caveats.
“Our study was cross-sectional so we can not be sure as to which came first, the UPF or the symptoms,” Hecht explained. “Reverse causation, meaning mental health symptoms might increase UPF consumption is a real possibility. Arguing against this however are longitudinal studies which found a temporal relationship between junk food consumption and mental health symptoms. In addition, experimental studies have found that reducing junk food improves mental health symptoms when compared to individuals who continue their poor diet.”
“The link between UPF consumption and obesity, and the link between UPF consumption and inflammation also suggest pathways towards mental health symptoms since both extra weight gain and inflammation can lead to mental health symptoms as found in other studies,” the researcher added.
The study, “Cross-sectional examination of ultra-processed food consumption and adverse mental health symptoms“, was authored by Eric M Hecht, Anna Rabil, Euridice Martinez Steele, Gary A. Abrams, Deanna Ware, David C. Landy and Charles H. Hennekens.