Omega-3 is found mainly in fatty fish like salmon, flaxseed, walnuts, canola oil and soy. A variety of food, including soymilks and breakfast bars fortified with DHA are available. A good target for adults eating about 2,000 calories a day is 900 mg to 2,000 mg a day.
Here are 3 top food that help you get more omega-3 fats.
Chunk Light Tuna
2. Not all carbohydrates are bad for you. Here are some healthier carbs. Slower-burning carbohydrates (also called low-glycemic-index foods) like oatmeal, instead of faster-burning, or high-glycemic-index, breakfast foods (like sugary cereals) helps you maintain concentration and attention. Here are some healthy carbohydrates.
Oats or oatmeal
3. Iron rich foods are important. Research shows that being even mildly iron-deficient affects learning, memory and attention. Luckily, restoring iron levels to normal also restores cognitive function. Try these for good sources of iron.
Dark leafy greens (kale, chard, spinach)
Chicken or turkey
Water and Water-Filled Foods
4. Water – or foods with lots of water in them. Staying hydrated keeps your memory sharp, your mood stable and your motivation intact. While your size and activity level affect your fluid requirements, daily water needs for adults range from about 13 cups for men to about 9 cups for omen. These foods help maintain water intake.
4. Salad greens
Click here to read the article from Eating Well.