Just because something is a fruit, doesn't mean you should chow down on it. For brain health, Dr. Amen recommends food with a low glycemic index -- which measures how quickly food increases blood sugar -- and a lot of fiber, which benefits your intestinal tract. Certain fruit like pineapple and watermelon have high glycemic indexes and should be avoided, advises Dr. Amen. Instead, incorporate fruits like blueberries, apples, oranges, cherries, kiwi, strawberries and raspberries. When it comes to fiber, consider adding coconut to your diet.
Don't eliminate all of the fat in your diet. Instead, focus on incorporating good fats. In fact, if your cholesterol drops too low, you may be at greater risk for depression, according to Amen and several studies on low cholesterol. So what exactly are "good fats"? Dr. Amen advises people to eat foods rich in omega-3s to promote brain health, including almonds, walnuts, brazil nuts, fish, lamb, avocados and green leafy vegetables. Another added benefit of eating good fats? "Your vitamins are actually absorbed better when you eat them with a little bit of fat," said Dr. Amen.
Next time you're whipping up some grub, turn to your spice rack for an extra brain boost. Spices and herbs may do more for your health than you realize. According to Dr. Amen, cinnamon balances blood sugar; garlic, oregano and rosemary increase blood flow to the brain; curry acts as an anti-inflammatory; and saffron can have anti-depressant effects.
Next time you're craving a cold glass of juice with your breakfast, think again. "Juice is sugar that is unwrapped from its fiber source, and whenever you unwrap sugar from its fiber source, it can turn toxic in your body," said Dr. Amen.
You may be dreaming about that delicious breakfast muffin all night, but you should probably steer clear of the breakfast pastries. "There's way too much bad fat and sugar," said Dr. Amen. Instead, he recommends a protein-heavy breakfast like a few boiled eggs, nuts and an apple. While Dr. Amen suggests eating lean protein at each meal, he believes it is "especially important in the morning because it helps you focus," he said.
