First off, one serving of canned sardines has almost 100% of the daily recommended intake of omega-3s, which are associated with tons of positive health benefits. Omega-3 fatty acids are good for heart health, and known to help prevent things like hypertension, type 2 diabetes, and fatty liver. What's even better is that research suggests that the other nutrients and minerals found in sardines - including calcium, magnesium, potassium, and zinc - may work together with omega-3s to produce better results than supplements alone.
Berries and colorful vegetables, which flood the body with antioxidants like anthocyanins and quercetin. These compounds neutralize inflammation linked to neurodegenerative diseases. "Berries support a healthy gut microbiome, which in turn protects the brain," Dr. Naidoo explains, referencing a 2024 meta-analysis showing berries and probiotics reduce gut-related inflammation driving conditions like atherosclerosis. For instance, blueberries have been associated with improved memory and a reduced risk of Alzheimer's due to their high anthocyanin content.
The Truth About Pumpkin Spice The spices that define fall-cinnamon, ginger, nutmeg, and cloves-are rich in antioxidants and anti-inflammatory compounds. Cinnamon alone has been studied for its potential to reduce insulin resistance and oxidative stress, both of which are linked to cognitive decline. However, the average pumpkin spice latte contains up to 50 grams of sugar, more than the daily recommended limit for adults.
Many bestselling products marketed as wholesome-like beverages, granola bars, flavored yogurts, cereals, and other snacks-are major sources of added sugar. Excessive sugar intake has been linked to accelerated cognitive decline and dementia risk. A recent UK Biobank analysis of over 200,000 people found that higher dietary sugar consumption was associated with a greater incidence of dementia.
