Eat More Avocados, Swap Your Protein Powder—and 3 Simple Nutrition Tips

Staying sharp and energized may be as simple as what you put on your plate. New research highlights the brain-boosting power of omega-3s and other plant compounds.

This week, we learn about why going green can give your mind and metabolism a lift.

1. Eat plenty of omega-3 to reduce Alzheimer’s risk 🐟

Women with Alzheimer’s disease are more likely to have low levels of omega fatty acids and other unsaturated fats, a new study suggests. The finding could help explain why women are more likely to develop Alzheimer’s than men. 

Luckily, it’s pretty easy to boost your omega-3 intake. Foods like walnuts, chia seeds, and flax seeds can get you the healthy fats you need. You could mix them into a diversity jar and keep it on hand for an easy way to add crunch and nutrition to your meals.

2. An avocado a day keeps high blood pressure at bay 🥑

If you’re looking for an excuse to eat an avocado a day, look no further. The latest research reiterates that the creamy fruit is good for your heart.

Eating avocado daily can help lower blood pressure, improve glucose control, lower LDL (“bad”) cholesterol, and reduce the risk of heart disease. That’s probably because avocados are packed with minerals like potassium and magnesium, as well as healthy fats and dietary fiber. Mash it up, smear it on toast, toss it in a salad, or eat it straight.

3. Clear or whey protein? It’s a matter of taste 💪

Clear protein powder is made of whey that’s been stripped of most of its fat and carbs, making it translucent when mixed with water. These powders are often sweetened with a fruit flavor, making them taste more like a juicy sports drink than the creamier, thicker standard protein powders. 

Some people find these stripped-down products easier to stomach, especially because they tend to lack lactose, fats, and carbohydrates that can be difficult to digest. However, manufacturers also tend to filter out some of the micronutrients in regular whey protein. Pick whichever you enjoy most–both will deliver the protein you need to fuel your muscles and feel satisfied. 

4. Support brain health with a green tea compound 🧠

An antioxidant found in green tea, called EGCG, and a form of vitamin B3 could together boost cognitive health. Researchers recently found that the combination of nutrients helped rejuvenate brain cells in mice. The energy boost in the mice’s brains helped them clear amyloid protein, which contributes to Alzheimer’s disease. 

There’s not yet enough evidence in humans to warrant a trip to the supplement aisle. Nor do we know if drinking green tea alone is enough to slow brain aging. It probably won’t hurt, though. Experts say that eating a balanced diet complete with vitamin B3 and antioxidants may have lots of worthwhile health benefits.

5. Avoid adding sugar to your matcha 🍵

Compounds in matcha like L-theanine and EGCG can help the body prevent glucose spikes. Just a serving or two a day could deliver some nice metabolic benefits. 

Be warned: your matcha drink is less likely to regulate your blood sugar if it’s prepared as a sugar bomb. Try ordering or making your matcha unsweetened to reap the most health benefits.