Vegetables are our power food. They are rich in vitamins, minerals, fiber and phytochemicals. For example, broccoli, spinach, lettuce, Brussels sprouts, cabbage, cauliflower, Kale, radish, and tomatoes. If they are cruciferous and leafy green then they are good for us.

We have studied the effect of phytochemicals in randomized control trials to see if a particular chemical – like Beta Carotene or Gingko – taken individually made a difference in brain health. And our research suggests that their effect on the brain is higher when eaten in combination with different healthy vegetables.

SHOULD FATS BE PART OF A HEALTHY DIET? EXAMPLES OF GOOD FATS

Fats get a bad reputation but there are good fats. Choose monounsaturated and polyunsaturated fats as opposed to saturated fats or trans fats.

Research shows that good fats lower bad cholesterol and help improve good cholesterol. Some studies show that polyunsaturated fats and Omega-3 fatty acids help improve memory and cognition.

These are the fats that are good for us:

• Olive, canola, peanut and sesame oils
• Avocados
• Nuts
• Fatty fish
• Lean cuts of meats. The leaner of the better, like chicken and turkey, as opposed to red meats.

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