Eggs, etc.

Thirteen Foods for Focus

from Mother Earth Living


“The incredible edible egg is one of the best sources of choline, an essential nutrient used to produce acetylcholine—a neurotransmitter that helps the brain form memories and concentrate. A long-term study by the Boston University School of Medicine found that subjects who had higher long-term choline intake performed better on memory tests. The average U.S. diet only provides about 300 milligrams of choline per day, falling short of the Recommended Dietary Allowance of 425 to 550 milligrams for adult women and men. One egg provides more than 100 milligrams of choline in the form of high-quality protein. If you decide to add eggs to your diet, choose organic, pasture-raised eggs for the best nutritional benefits. Research conducted by our sister magazine Mother Earth News found that, compared with official USDA nutrient data for commercial eggs, Eggs, brown eggseggs from hens raised on pasture may contain a third less cholesterol, a fourth less saturated fat, two-thirds more vitamin A, two times more omega-3 fatty acids, three times more vitamin E, seven times more beta carotene and four to six times as much vitamin D.”


Green Leafy Vegetables

“According to a study published in Neurology, eating vegetables may help slow the rate of cognitive change in adults; green leafy vegetables had the strongest association with this improvement. Participants scoring in the top 20 percent of vegetable intake enjoyed a 38 percent lower rate of cognitive decline than participants in the bottom 20 percent. Bok choy, parsley, Romaine lettuce, spinach and turnip greens are excellent sources of the B vitamin folate, which was shown to help reduce brain atrophy in older adults in a recent clinical trial. Add leafy greens to salads, smoothies, sandwiches, casseroles, soups and stir-fries.”


Green Tea

“Green tea is brimming with powerful antioxidants, and new research suggests that the brew may boost brainpower, as well. In a study published in the journal Psychopharmacology, subjects who consumed a drink containing a green tea extract performed better on memory tests; subsequent MRIs confirmed improved brain connectivity between the frontal and the parietal regions, which process visual and auditory information. Further research is needed to determine whether brewed green tea shares the same brain-boosting benefits as extracts, but sipping a daily cup of green tea may be an easy way to give your memory a boost.”