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Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats. Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brain

To grow in life, the change has to begin within yourself. In the New Year 2024, make sure you let go of these 12 things in life for your personal growth. The new year is about making promises and resolutions, but we often see these intentions fading within the first month. But this year, let’s make it a bit simpler. Consider letting go of habits that hinder your personal growth instead of making new ones. For instance, not acknowledging your mistakes can impede progress and prevent you from learning new things. So, here are 12 habits worth letting go of to foster personal growth before you enter the new year. Personal growth is a journey about developing your potential skills and understanding yourself. Besides learning and unlearning certain things, knowing what holds you back and what to let go of is key to determining a path to personal growth and development. Dr Jyoti Kapoor, a certified psychiatrist, shared a few things you might consider releasing from your life to pave the way f

1. Vitamin C – Citrus Fruits & Greens Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection. 2. Beta-Carotene – Root Vegetables & Greens Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene. Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with traditional hummus or a spinach salad with avocado or olive oil in the dressing. 3. Vitamin E – Nuts, Seeds & Greens Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts,