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Yahoo
30 minutes ago
- Yahoo
7 Superfoods That Boost Brain Health, According to RDs
These everyday foods are nutritionists' favorites for boosting memory, focus, and long-term brain health. What we eat can directly impact how our brain functions. Whether related to cognition and memory, mood, or mental clarity, all can be affected by diet throughout our lifespans. So which foods make the most positive impact on the brain? While nearly all plant foods have their benefits, there are some key types that research shows really boost brain health. And certain seafoods have anti-inflammatory benefits. Bonus: Foods that benefit your brain also benefit other body systems like your heart, digestive function, and blood sugar. Read on to learn about my top food picks with additional insights from brain health nutrition expert and Los Angeles-based registered dietitian Maggie Moon, MS, RD, author of a new book, The MIND Diet: 2nd Edition. Cruciferous Vegetables Cruciferous vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts, and more, contain a phytochemical called sulforaphane which has anti-inflammatory and antioxidant properties that can be particularly protective of the brain. Sulforophane has been researched for its role in reducing the risk of Alzheimer's disease, ischemic stroke, and Parkinson's disease. Leafy Green Vegetables Leafy green vegetables are one of the easiest and beneficial foods you can eat for your brain. According to Moon, 'Leafy green vegetables are rich in lutein, an antioxidant that likes to make a beeline for the eye and brain where it protects both from oxidative stress.' Moon also shared that research from the Univesity of Georgia College of Public Health suggests lutein may improve mental flexibility, essential for problem solving. How can you incorporate more leafy greens into your diet? Short-cuts are okay! 'The simplest way I've gotten people to eat more leafy greens is to encourage them to get pre-washed baby greens—they're mild in flavor and always ready. I recommend trying them in soups, salads, smoothies, grains and greens bowls, and omelets,' says Moon. Berries Berries—such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberries, and more—pack a lot of good nutrients for the brain in a small package. They can help fight inflammation, protect cells from damage, and improve communication between neurons. While all berries are concentrated sources of polyphenols, Moon points out that blueberries (and more specifically wild blueberries) are one of the best choices, adding, 'The main type of polyphenol in blueberries are anthocyanins, which are associated with a reduced risk of cognitive decline, lower oxidative stress, and improved brain cell survival.' Wild blueberries have significantly more anthocyanins per serving than regular blueberries, though Moon suggests eating a mix of berries as a snack to benefit from the variety of different brain-healthy nutrients. Look for fresh berries when they are in season near you, or head to the freezer aisle where they can be found year-round. Related: The 7 Healthiest Frozen Foods You Can Find at the Supermarket, According to Registered Dietitians Extra Virgin Olive Oil Extra-virgin olive oil, thanks to its healthy fats and plant compounds, can improve brain health (along with heart and gut health) by boosting good gut bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fats, extra virgin olive oil is packed with polyphenols which can help combat free radicals associated with cognitive impairment. A systematic review found that the consumption of olive oil may enhance cognitive functioning and reduce cognitive decline. Another large study found that people who regularly consumed more than half a tablespoon of olive oil per day had a 28% lower risk of dying from dementia over 28 years, compared with those who never or rarely consume olive oil, suggesting that olive oil may really be a superfood for the brain. Nuts and Seeds According to Moon, 'Nuts and seeds high in plant-based omega-3 ALA like walnuts, chia seeds, and flaxseeds are key for brain health because they support brain cell integrity and help fight neuroinflammation.' These are great to have on hand as a staple. Moon is an especially big fan of walnuts because 'in addition to omega-3s, walnuts also offer anti-inflammatory polyphenols, fiber to regulate serotonin, and melatonin to help clear proteins that can clump together and cause brain cell dysfunction.' For optimal storage, keep nuts and seeds in your refrigerator or freezer to avoid the risk of them turning rancid. To up your intake, include them in a smoothie, top off your yogurt or a salad, use them in a snack mix, or blend them into a sauce or dressing. Fatty Fish You've likely heard fatty fish being recommended for heart health, but they are also a key food for brain health. Because the brain and nervous system tissues are made up of fat, some research shows that these tissues benefit a lot from the docosahexaenoic acid (DHA) fatty acid found in fatty fish. Several studies have linked lower levels of DHA with increased risk of Alzheimer's Disease and other cognitive problems. Aim for at least 8 ounces of seafood per week and prioritize oily fish like salmon, tuna, mackerel, trout, and sardines because of their high DHA content. Related: 8 Foods High in Omega-3s That Are Good for Your Heart, Brain, and Gut Green Tea and Coffee Need another excuse to enjoy your morning brew? Coffee contains more than a thousand bioactive compounds including phytochemicals that have protect your brain. Preliminary research suggests that the polyphenols in coffee, along with the caffeine itself, may improve motor and cognitive performance in aging and protective effects against Parkinson's disease and Alzheimer's disease. Similarly, green tea (Camellia sinensis) has its own set of polyphenols with antioxidant, anti-inflammatory and neuroprotective qualities to reduce the risk of cognitive decline. Aim for moderate consumption of coffee and tea (around 2 to 3 cups per day) to reap the most benefits. Read the original article on Real Simple
Yahoo
30 minutes ago
- Yahoo
Are BBQ sides bad for your health? From pasta salad to potato salad, you may want to watch for sodium and fat at your next cookout
These side dishes are tasty additions to summer meals, and you don't always have to skip out on them to meet your healthy eating goals. When warm weather beckons at-home chefs to take dinner outside, lighting up the grill is a no-brainer: From hot dogs and hamburgers to steaks and corn, barbecued food is one of summer's simplest pleasures. The head-scratcher? Choosing a pairing to serve alongside all that charred-and-smoky deliciousness — doubly so if you're trying to stick to your healthy eating goals. As ever, moderation is the key to health, happiness and making the most of a meal without neglecting the needs of your body or feeding into any food neurosis. Below, we recap the nutritional profile of a host of classic BBQ side dishes, helping you get the lowdown on what's really happening on your plate. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle. Pasta salad The cool and creamy counterpoint to the sizzling heat of freshly-barbecued mains, pasta salad can look a number of different ways: It can be macaroni swimming on its back in a pool of mayo, rotini cuddled up to baby mozzarella and olives in a blanket of vinegary sauce, or a concoction that's equal parts diced veggies and cold pasta. No matter what your platonic idea of pasta salad looks like, there's a reason why it's a classic cookout accompaniment: It's filling, crowd-pleasing and often affordable. And while the recycled Atkins ethos of the moment might make you think twice before adding a scoop of pasta salad to your dinner, Lauren Toyota, a vegan cookbook author and creator of the site Hot For Food, told Yahoo Canada in a recent interview that 'regular pasta is a pretty healthy food, actually: It's fortified with iron and whatnot. I think the cheaper foods sometimes get demonized by the food industry.' Good ol' pasta is also a food featuring fibre, a nutrient that, according to a 2015 study from the American Journal of Clinical Nutrition, less than 25 per cent of Canadians age 19 and older get enough of. That being said, veggie-flecked pasta salads will obviously offer more nutrients than varieties that are just noodles. Moreover, creamy sauces will likely contain more fat and calories than their vinegar-based brethren. Sodium is also something to eyeball here: Health Canada states 72 per cent of children, 90 per cent of men and half of women are eating more sodium than recommended daily. Cheese, cold cuts and commercial salad dressings — all items that could find their way into pasta salad — are high-sodium foods to be enjoyed sparingly. It's worth mentioning here, too, that oftentimes burgers and hot dogs — and the buns they're served on — also contain significant amounts of sodium, contributing to a higher total amount of sodium in your meal if eaten alongside pasta salad. The takeaway: Throw more vegetables into your pasta salad for a boost of nutrients, and cut down on the cheese, deli meats and commercial salad dressings. Caesar salad Bringing crunchy, creamy, punchy addictiveness to every plate it graces, caesar salad is That Girl. But how does it stack up nutritionally? Caesar dressing is high in fat and sodium, sometimes almost as much as 444 mg of the stuff. Again, keeping in mind that burgers and hot dogs can also skew sodium-heavy means that adding caesar salad to your meal could make for a salt-laden meal. Caesar salads featuring kale and croutons made of chickpeas or whole-grain bread will make the dish more nutrient-dense. However, it's worth noting that vegan caesar salad dressings don't always seem to save much sodium compared to their traditional counterparts: A search of popular vegan caesar salad recipes saw many clocking in between 400 and 500 mg of sodium per serving. That being said, this briny beauty is a classic for a reason, offering taste nirvana in every bite. And, the mountain of romaine it's made from — plus the cheese flecked throughout — means it's not an insignificant source of calcium and protein. The takeaway: Watch for sodium in caesar dressings. Try making your own at home instead, while also swapping some ingredients for healthier options like kale and chickpea-based croutons. Potato salad Another legendary BBQ side dish enters the chat. No matter if you're team cubed-and-creamy or if your tastes skew towards smaller potatoes more lightly dressed (sometimes called German-style potato salad), this is a side dish that is so beloved it could steal the show. Fat-free and carrying moderate amounts of fibre and protein (about a gram and change of each per 2/3 of a cup cooked), potatoes are not exactly a nutritional powerhouse. But they also aren't totally devoid of nutritional value, being stocked with potassium and B vitamins. As with creamy versions of pasta salad, potato salad with lots of mayonnaise will carry higher fat, calorie and sodium counts. Vinegar-based dressings will likely clock in lighter on all those fronts, though it's worth noting some German potato salads are dressed in vinegar and bacon grease, adding these factors back into the equation. However, since potato salad carries an important cultural value in various global cuisines, now feels like a good time to remember that nutrition facts alone aren't the only factor that goes into choosing what we eat: Identity and taste are also equally important considerations. The takeaway: Go lighter on the mayonnaise for potato salads, and avoid adding toppings like bacon or the drippings that come out the meat when cooking it. Watermelon salad Nothing is more refreshing on a hot summer's day than cold, grainy watermelon. Whether you're serving a blend of melon dusted in Tajin seasoning (a Mexican blend of lime, chili peppers and salt) or mixing it with feta, it adds a hydrating hit to warm-weather dining. Watermelon itself is a bit of a superfood: It's hydrating since it's 92 per cent water, according to the Mayo Clinic, and also rife with vitamins A, B6 and C. This melon also has the highest amount of antioxidant lycopene found in any fresh fruit or vegetable. Combining it with feta or salty seasonings could, of course, increase the sodium levels of your meal: One cup of crumbled feta can be 100 mg more than the recommended daily intake of sodium. Combined with salt-heavy processed meat like hot dogs and this could create a very high-sodium meal. The takeaway: Avoid overdoing added salt when crafting watermelon salad, and think about the other high-sodium meals you'll likely be eating at your barbecue. Which side is the healthiest? The bottom line Strictly sticking to nutritional facts, it's safe to say a classic garden salad with vinaigrette will likely be the lowest-sodium option on the buffet table. It'll also offer a host of vitamins and minerals from the vegetables therein, as well as some much-needed fibre, making a case for it as the healthiest choice. But it's worth remembering you can honour your cravings and find joy in food, too. Perhaps this looks like a smaller scoop of potato salad alongside some garden salad. Or, maybe it looks like pasta salad today and a more vegetable-rich meal tomorrow. Whatever you decide, here's to making the most of summer fun while it lasts.
Yahoo
40 minutes ago
- Yahoo
Alnylam Pharmaceuticals, Inc. (ALNY) Gets EU Nod for AMVUTTRA
We recently compiled a list of Alnylam Pharmaceuticals, Inc. stands eighth on our list and recently got approval for AMVUTTRA. Alnylam Pharmaceuticals, Inc. (NASDAQ:ALNY) is a leading biopharmaceutical company specializing in RNA interference (RNAi) therapeutics, with four FDA-approved drugs for rare genetic diseases. Recently, the company has made significant strides in treating transthyretin amyloidosis (ATTR), a progressive disease affecting the heart and nerves. In March 2025, the FDA approved AMVUTTRA (vutrisiran) to reduce cardiovascular death and hospitalizations in ATTR-CM patients, based on strong results from the HELIOS-B Phase 3 trial. The drug also received approval from the European Commission in June 2025. Long-term data (up to 42 months) continues to support its effectiveness in improving heart function and quality of life. Alnylam Pharmaceuticals, Inc. (NASDAQ:ALNY), considered one of the most undervalued stocks in the biotech sector, is advancing nucresiran (ALN-TTRsc04), a next-gen RNAi treatment for ATTR. Interim Phase 1 results show sustained TTR protein reduction (over 90% within 15 days), with potential for once- or twice-yearly dosing. The drug enters Phase 3 trials in 2025 through the TRITON-CM program, aiming for longer-lasting, more convenient treatment options. A close-up of a staff member counting pills in a pharmaceutical warehouse. Beyond ATTR, the business is expanding its pipeline with nine new investigational therapies by the end of 2025, including treatments for Huntington's disease, bleeding disorders, and type 2 diabetes. The company also initiated a landmark Phase 1 trial for ALN-HTT02 in Huntington's, marking its entry into neurotherapeutics. Platform upgrades are targeting improved delivery to organs like the brain, heart, and kidneys, enhancing Alnylam Pharmaceuticals, Inc. (NASDAQ:ALNY)'s ability to address both rare and common diseases. While we acknowledge the potential of GOOGL as an investment, we believe certain AI stocks offer greater upside potential and carry less downside risk. If you're looking for an extremely undervalued AI stock that also stands to benefit significantly from Trump-era tariffs and the onshoring trend, see our free report on the best short-term AI stock. READ NEXT: The Best and Worst Dow Stocks for the Next 12 Months and 10 Unstoppable Stocks That Could Double Your Money. Disclosure: None. Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
