Australian Yoga Journal – August 2019

table

FOOD STYLIST: ELIZABETH HAWKINS; PROP STYLIST: NICOLE DOMINIC

While every vitamin and mineral is essential to brain health, those in the chart

below have the most direct and immediate effects on brain function says Dr.

Drew Ramsey, author of Eat Complete. But he’s quick to add, “There’s no single

vitamin or miracle food—not even kale—that’s going to boost brain health.

It’s your overall dietary pattern.” So be sure to eat a Mediterranean diet that

incorporates a variety of foods from this list.

BRAIN

NUTRIENTS

82

august/september 2019

yogajournal.com.au

*“Super-rich” sources offer 40 percent or more of the daily value per single reasonable serving: 2–3 oz animal protein; ¾

cup tofu; 1 cup milk, yogurt, or cottage cheese; 2 oz cheese; about 1 cup fruit or cut-up vegetables; 2–3 cups greens; ¾–1

cup legumes, grains, or potatoes; or 1 oz crackers or nuts. “Rich” sources offer between 20 and 40 percent, except for fiber

(5-plus grams per serving is super-rich; 3–5 grams is rich). There is no daily value for omega-3s.

NUTRIENT BENEFIT TOP SOURCES*

yj77_80-87 food for thought.indd 82 19/7/19 1:34 pm

FOOD STYLIST: ELIZABETH HAWKINS; PROP STYLIST: NICOLE DOMINIC

While every vitamin and mineral is essential to brain health, those in the chart

below have the most direct and immediate effects on brain function says Dr.

Drew Ramsey, author of Eat Complete. But he’s quick to add, “There’s no single

vitamin or miracle food—not even kale—that’s going to boost brain health.

It’s your overall dietary pattern.” So be sure to eat a Mediterranean diet that

incorporates a variety of foods from this list.

BRAIN

NUTRIENTS

82

august/september 2019

yogajournal.com.au

*“Super-rich” sources offer 40 percent or more of the daily value per single reasonable serving: 2–3 oz animal protein; ¾

cup tofu; 1 cup milk, yogurt, or cottage cheese; 2 oz cheese; about 1 cup fruit or cut-up vegetables; 2–3 cups greens; ¾–1

cup legumes, grains, or potatoes; or 1 oz crackers or nuts. “Rich” sources offer between 20 and 40 percent, except for fiber

(5-plus grams per serving is super-rich; 3–5 grams is rich). There is no daily value for omega-3s.

NUTRIENT BENEFIT TOP SOURCES*