This recipe is an adaption of the Left Hand Wonder, developed by Julia Momose of GreenRiver in Chicago. To transform this into a cocktail, make half the mocktail recipe and shake with 1 to 2 ounces of an agave spirit like mezcal, Tequila, or sotol.

Originally published at Clean Plates.

Ginger-Beet Mocktail was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

What You Need To Know:

• Your protein intake should depend heavily on your daily activity level, if you are a sedentary person you would need less protein than a very active person.
• Try to space out your protein intake so you are consuming around 20–30 grams per meal and per snack.
• Naturally protein-rich foods include: eggs, nuts, lean meats, yogurt, milk, cheese, tuna, salmon, anchovies, beans, nut butters, and quinoa.

By Brittany Risher

In case you haven’t walked down a supermarket aisle recently, protein is everywhere. No longer limited to powders marketed to gym rats and bars marketed to busy moms, protein is found in chips, cereal and even bottled teas.

And it seems we want all of it: When purchasing a food they consider “healthy,” the №1 thing consumers look for is protein, according to Mintel’s recent “Better for You Eating Trends” report. No wonder Markets to Markets predicts that the global protein market will grow to $39 billion by 2020.

Despite this demand and growth, nobody can agree if this is good for our health. Some argue that we’re increasing our risk of diseases by eating too much while others counter that we need more protein, especially for those who work out. So what’s the truth? Read on to find out.

Protein Pros and Cons

The popularity of the Atkins diet, Paleo diet, and other high-protein diets would make you think there’s no downside to protein. Yet, there have been studies claiming a prolonged high protein diet can lead to osteoporosis, damaged kidneys, cancer and heart disease. Thankfully, the latest research shows that a high protein intake doesn’t decrease bone mass and you should only be concerned about your kidneys if you have been diagnosed with kidney disease: “If you’re consuming a varied diet, you’re probably not anywhere close to overconsuming protein,” says Pam Nisevich Bede, RD, dietitian for Abbott’s EAS Sports Nutrition.

The connection between protein and cancer and heart disease is less clear, however: A well-publicized 2014 study reported that people eating high-protein diets were four times more likely to die of cancer. Others criticized the study and pointed out that for people 65 and older, a high-protein diet was associated with a decreased risk of dying from cancer.

When it comes to heart disease, your source of protein seems to matter most. Red meat and processed meats are associated with an increased risk of heart disease. “It doesn’t mean cut it out entirely, but eat lean cuts and eat them less frequently, and avoid processed meats,” says Lisa Cimperman, RDN, clinical dietitian for University Hospital’s Cleveland Medical Center.

How Much Is The Right Amount?

According to the recommended dietary allowance (RDA) for protein, you need about 0.36 grams per pound of body weight. Using the current average weight of adult Americans, that means most men need 71 grams of protein, while most women need 60 grams. However, in reality, the average male eats 102 grams, while the average woman eats 71 grams, according to the most recent National Health and Nutrition Examination Survey data.

Are we overdosing? No. The RDA was set to ensure a person gets the minimum amount of amino acids a body needs to function properly. “That’s the amount you need if you’re sedentary and sitting in bed all day,” Bede says.

That means that depending on what you do — from vacuuming to training for a marathon — you need to include additional protein in relation to your daily level of activity. You also need to factor in things like sex, age, pregnancy, any health conditions, and your health goals, such as weight loss or gaining muscle.

Space. It. Out.

No matter how much protein you need or eat daily, it’s important to space out consumption throughout the day. Most of us eat 60 percent of our protein at dinner and 15 grams or less at breakfast, according to a 2015 study in the American Journal of Clinical Nutrition. The study authors say this imbalanced intake may negatively impact muscle health and metabolic health. “You want to have a stream of amino acids in your body to feed your organs, tissues, and muscles, and have a steady stream of energy,” Bede says.

To accomplish this, aim for around 30 grams of protein at every meal. “At 30 grams, you jump-start muscle protein synthesis,” Bede explains. “That turns on the switch to rejuvenate, repair, and protect your muscles.”

Spacing out protein also helps with satiety. “Protein helps your meal digest more slowly, so you feel fuller longer,” Cimperman says. “This also helps you better control your blood sugar levels, so you have sustained energy.”

Our Recommended Daily Advice? Eat Real Food

To get enough protein, aim to get most of your protein from a variety of whole foods. If you use packaged foods for convenience, Bede recommends no more than two fortified products in a day, which could be a shake in the morning and a bar as an afternoon snack. Be sure to read the ingredients list and see what else the food has in it. “Is it going to add to the health of your overall diet, or is it just adding more calories, sugars, and fats than you need?” Cimperman asks.

If you decide to use a protein powder, first and foremost make sure it’s certified by the NSF — that way you know that what’s on the label is in fact what’s in there. Whether you choose whey, casein, egg, or a plant-based powder is up to you.

Bottom line: If you’re more active, you should consume more than the RDA recommends. If you are sedentary, you should follow RDA guidelines. As with any health matters, if you’re unsure, meet with a registered dietitian or doctor.

A Protein-Packed Menu

Breakfast: Oatmeal with Greek Yogurt, Berries and Almonds

Lunch: Tuna Kale Salad with Whole-Wheat Pita

Dinner: Peppers Stuffed with Grass-Fed Beef, Brown Rice, Vegetables, and Cheddar Cheese

Snacks: Spinach, Berry, Almond Milk Smoothie with Whey Protein; Apple or Pear Slices with Nut Butter

Originally published at Clean Plates.

The Truth About Protein was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

From breakfast to dessert, we’ve got you covered with some of the most delicious, healthiest new products just out on the market now.

NATURE’S PATH BREAKFAST DELIGHTS

We’ve long been fans of the organic, non-GMO fair trade and yes delicious products created by Nature’s Path. From their new organic high protein and fiber Oatmeal Cups in such flavors as Coconut Cashew and Summer Berries Boost, and Sunrise Breakfast Biscuits in Blueberry & Chia and Dark Chocolate & Coconut, which are non-GMO, organic whole-grain nutritious grab-and-go snacks to their Love Crunch Granola Bars made with whole grains in yummy flavors such as Dark Chocolate Peanut Butter. Their Granola comes in new flavors (we love the Blueberry Pecan Crunch).

But we might love their whole grain Love Crunch Granola Bars the most, in Dark Chocolate Red Berry and Dark Chocolate Macaroon to name two, and Love Crunch Granola, especially the Dark Chocolate Cinnamon Cashew. For every box sold, NP will donate one to a food bank. (All Nature’s Path products are available in stores nationwide as well as NaturesPath.com; from $1.99 to $5.99)

SOUPURE

Soups are one of those foods we could eat at any time of year or season and that’s especially true if we’re eating Soupure. Developed by a team of medical experts and chefs, these organic, non-dairy, whole food soups are as rich, velvety and delicious as anything we could make at home. Our absolute flavors are Split Pea, Carrot, Ginger & Turmeric and Japanese Sweet Potato, both of which taste like a satiating meal, especially served with a salad and sprouted grain bread. (Available online; $12 per bottle.)

PRIMIZIE

Put down the potato chips. Step away from the corn chips. When you crave crunchy salty snacks, you couldn’t do much better than Primizie crispbreads, a new line of organic sprouted grains made with amaranth and quinoa. Plus, they have a healthy amount of whole grains and fiber. Use them for spreads, salsas, hummus and other dips, as well as cheeses. (Available at supermarkets, specialty food stores and on Amazon; about $4.99)

BRU BROTH

Few foods are as hot right now as bone broth, and few bone broths are as good as Bru Broth. The first completely USDA-organic, ready-to-heat-and-sip bone broth beverage, these rich, satisfying and surprisingly addictive broths provide protein and collagen rich, gut-beneficial nutrients. These healing drinks make a great substitute for coffee, tea and soup, even on hot days, because as anyone in India will tell you, hot foods can cool you down. Our two favorite flavors, Turmeric Ginger, and Beet Blush, have added nutritional benefits. (Available online starting early June, as well at many West Coast specialty food stores; $6.99 to $9.99 a bottle.)

DETOX WATER

We know it sounds strange to drink aloe vera instead of applying it topically, but it turns out that drinking it improves the beneficial properties aloe provides. Detox Water, which comes in refreshing mango, lychee-white grape and pineapple-mint flavors, improve skin elasticity, digestion, nutrient absorption and immunity. Think of it as the new coconut water. (Available at stores nationwide; $3.99 a bottle.)

Originally published at Clean Plates.

5 New Healthy Products We Love: Volume 17 was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Tracey Seaman

When cooking any roast, use a heavy pot, such as a 4-quart oval or 5-quart round, enameled cast-iron casserole. Brown the meat well and slowly on medium-low heat before roasting to seal in juices and get a crispy skin. You can use bottled pomegranate juice or pomegranate-blueberry juice to make this pot roast with a sauce that is thickened only with tender onions, which melt in the juices as the beef simmers.

Originally published at Clean Plates.

Pomegranate Braised Brisket was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

Cream cheese and dates are a near-perfect pairing but they’re even better with the addition of spicy jalapeño and fragrant rosemary.

Originally published at Clean Plates.

Cream Cheese Medjool Dates With Rosemary and Jalapeño was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Lindsay Cohn

Warming up in winter is easy, just throw on another cozy layer. But how are you supposed to chill out in the sweltering summer months, aside from pumping up the A/C? You may just find the secret to beating the heat on your plate.

According to Ayurveda, an ancient Indian medical practice, certain foods — specifically those with sweet, astringent and bitter flavors — can help balance Pitta (the dosha that governs heat in the mind, body and environment, as well as our metabolism and digestion). Similarly, in Traditional Chinese Medicine (TCM), yin foods are believed to produce cold energy. “When it comes to nutrition, it’s really helpful to look to the ancient sources of knowledge and cultures to understand how to support your body,” notes certified holistic nutritionist Chloe Elgar.

Hydrating foods also can help cool you down. Foods that contain a high water content are easier to digest, which in turn requires your body to use less energy, so it stays cooler.

Plus, “It’s especially important to maximize your intake of hydrating foods to minimizing the intense heating effects of the sun,” explains Jacqueline Schaffer, MD, author of Irresistible You.

So if you want to keep your cool, grab these refreshing foods at the grocery store or your local farmers market. No sweat.

Cucumber

Ever heard the expression “cool as a cucumber”? Turns out it’s true. Cukes are 95 percent water, plus they’re rich in potassium, an electrolyte that’s lost when we perspire. And because this vibrant veggie is chock-full of H20, it’s easy to digest. So it nourishes and hydrates, as well as helping to keep your body temperature where you want it.

Enjoy it: Try a chilled cucumber soup

Mango

It’s the “king of fruits,” according to Ayurveda, and no wonder: This exotic treat delivers a burst of antioxidants, including immunity-boosting vitamin C and vitamin A. These nutrients help hydrate cells, keeping body temperature in check.

Enjoy it: Freeze a batch of turmeric mango sunrise ice pops

Cilantro

A staple in Ayurvedic medicine, cilantro is popular in the summer because of its cooling properties. This bright herb helps balance Pitta, supports detoxification and eases digestive issues, such as heartburn and indigestion. “Cilantro is also known to promote optimal fluid retention, which helps hydrate the body and regulate temperature,” says Elgar.

Enjoy it: As part of a delicious twist on pesto or chutney

Bitter Greens

You already know that leafy greens are packed with nutrients; turns out some can also help you beat the heat. “In Chinese medicine, internal heat is believed to be a result of inflammation or dehydration,” says health coach Melissa Patruno. Bitter leafy veggies, like kale, collards and dandelion greens, work to reduce inflammation, boost hydration and improve waste elimination, which in turn helps clear heat (and toxins) from the body. But not all greens do the trick. “Spinach, mustard greens and turnip greens aren’t great for Pitta because of their warming, salty, pungent effects,” says Nisha Saini, director of New York Ayurveda.

Enjoy it: Bring a kale-carrot salad with hard-boiled eggs to the office and say “so long” to #saddesklunch

Watermelon

This picnic staple, which is 92% water (and cousin to the cucumber), is a delicious way to replenish fluids and crucial electrolytes. “Herbalists have been known to recommend using it to prevent or recover from heat stroke, as it increases the amount of fluid in the body so effectively,” says Dr. Schaffer.

Enjoy it: Sip a summery watermelon-cucumber agua fresca

Zucchini

“Like cucumber, zucchini hydrates cells, which in turn helps lower body temperature,” notes Patruno. It’s also loaded with vitamin C and manganese to help fight free radicals — particularly important during the summer months when you’re more susceptible to sun damage. Ayurvedic practitioners prescribe this astringent summer vegetable to moderate Pitta. And in TCM, zucchini is prized for its cooling yin energy.

Enjoy it: Raw or quick-sauteed for a simple, crowd-pleasing side dish

Pineapple

This tropical treasure is made of 87% water. Along with its hydrating qualities, it’s also a great source of bromelain, an enzyme that aids digestion, which helps keep temperature moderate. In TCM, pineapple is considered a yin food, known for its cooling effect on the body. “Pineapple improves blood circulation, which helps disperse the heat away from our inner body, thus regulating our internal core temperature,” says Patruno.

Enjoy it: Whirled in a blender with banana, chia seeds and almond milk for a refreshing smoothie

Fennel Seeds

Fennel seeds are a centuries-old digestive aid, known for their cooling energy and for helping to prevent and relieve gas. Chewing on fennel seeds after meals is a great way to stimulate digestion — without aggravating Pitta or increasing internal heat — and mitigate acid in the stomach. Added bonus: It freshens breath.

Enjoy it: Munch on a teaspoon of seeds after eating

BIO: Lindsay Cohn is a wellness writer, yogi and essential oil enthusiast. You can follow her on Instagram at @lindsay_cohn and Twitter at @lindsay_cohn.

Originally published at Clean Plates.

8 Foods That Help Cool You Down was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Jillian Tuchman, MS, RD

Whether you’re planning a summer getaway or you’re a frequent flyer for work, you already know that airline travel can leave you feeling less than awesome. Gas, bloating, water retention, dry skin–not fun.

Dr. Elizabeth Boham, a functional medicine doctor at The Ultra Wellness Center, Dr. Mark Hyman’s clinical practice in Lenox, MA, agrees: “Flying is incredibly dehydrating so it’s really important to drink a lot of water before and during the flight — and to avoid processed food which has a lot of sodium. Since flying can also lead to water retention, also avoid inflammatory foods like gluten, refined sugar and alcohol.”

Here are some other ways to mitigate some of the air-travel ickiness. Pack these snacks — and avoid these others.

WHAT TO EAT WHEN FLYING

Chia Seeds: Constipation is a never fun, and it’s a pretty common complaint after a long flight. Adding some chia seeds to your smoothie or yogurt for a few days before the trip helps to keep everything moving, thanks to the chia’s fiber. They also have omega-3s, which can fight inflammation and even help boost mood.
Pack This: Health Warrior Chia Bars ($22 for a box of 15, available online)

Bananas: They’re chock-full of potassium, an essential mineral that, simply put, can counter the water-retaining properties of sodium. Potassium-rich foods are naturally low in sodium, which means they’re the foods you want to load up on before a flight since they’ll help prevent sodium-related water retention. Other choices include sweet potatoes, avocados and dried apricots.
Pack This: Barnana Organic Chewy Banana Bites ($15 for a pack of 3, available online)

Protein: Protein helps regulate blood sugar, which keeps inflammation in check. Keep it simple (think plain turkey sandwich, nothing fried or heavily sauced) to avoid stomach upset. A salad made with canned wild salmon is a good choice; the healthy fats in the fish can keep your skin hydrated.
Pack This: Epic Turkey Strip ($40 for 20, available online)

Eggs: The lutein in egg yolks improves elasticity and hydration of your skin. Plus, eggs are a good source of protein, so you get those benefits as well.
Pack This: A couple of hard-boiled eggs (ideally pastured or organic) or egg and avocado salad.

SUPPLEMENTS TO BRING WITH YOU

Ubiquinol: This activated form of CoQ10 assists the body in moving excess fluid through the lymphatic system, so it can help keep swollen ankles at bay. Start taking 100mg a few days before you board and continue while you’re away.

Fish Oil: You already know that it’s great for lowering inflammation and keeping cholesterol balanced. The omega-3 fatty acids in fish oil also help your body manage fluid balance and keep your skin fresh and healthy.

Digestive Enzymes: I’m a big proponent of digestive enzymes; they really help the body better digest food, which in turn can prevent bloating and heartburn. Since air travel throws off digestion — gas in the stomach or intestine expands as aircraft climbs, leading to abdominal distention, constipation, and indigestion — supplementing with digestive enzymes really can make a huge difference. My favorite is Digest Gold ATPro. Take 1–2 with meals and you’ll notice the difference they make immediately.

Dandelion Root: Used for centuries as a liver tonic, dandelion is a great way to keep fluid retention — specifically swollen ankles — at bay. It also helps with fat digestion, eliminating the gas and bloating that some people feel after a rich meal. Sip some dandelion tea or shop for a dandelion tincture at your local health-food store. If dandelion greens are in a salad on the menu at your destination, order it.

WHAT TO AVOID

Just as some foods are the air-traveler’s friend, others are likely to aggravate. Stay away from carbonated beverages (yup, even sparkling water); high-sodium foods (say no to those little packets of nuts); and though they’re great for you, cruciferous vegetables like broccoli and cauliflower, which can be tough to digest and make bloating and gas worse. And try your best to stay away from high FODMAP foods, like apples, cherries and dairy. Even though these are healthy foods, they can cause gas in some people, so best not to risk it.

Bio: As a Registered Dietitian, with a Master’s degree in Nutrition from New York University, Jillian is also a Level 2 Reiki practitioner and an eight-year student of Ayurveda. In addition to a private practice in New York City, Jillian served as Director of Nutrition for Aloha, where she created a best-selling detox program.

Originally published at Clean Plates.

Flying? Avoid Bloat And Other Issues By Eating These Foods was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Isadora Baum

Silky, flowing hair and perfectly pretty nails are definitely on our short list of #beautygoals. And although using the best natural beauty products is a super-important step, the process begins even earlier, with what you eat. Here are the top nutrients to put on your plate to make you even more beautiful from the inside out.

IRON

If your nails are weak and flimsy or your hair is dry and thin (even beginning to fall out), iron deficiency may be to blame, says registered dietician-nutritionist Rene Ficek.

Where to get it: Ficek recommends black beans (1/2 cup has 13% of your daily iron), beef (make sure it’s grass-fed; 4 oz. has 12%), poultry (4 oz. of dark meat has 8%), and salmon (4 oz. has 5%). These are also good sources of protein, “which functions as a building block for keratin, a protein needed for healthy hair and nail growth,” notes “Dr. Mike” Varshavski.

OMEGA-3 FATS

You already know omega-3s are important for reducing inflammation, fighting off chronic diseases and boosting brain health. If all that isn’t enough, these essential fats also can help your hair and nails grow, says Dr. Robert Glatter, MD, from NYC’s Lenox Hill Hospital.

Salmon, mackerel, sardines and other cold-water fish are terrific sources of omega-3 fatty acids, says Glatter. Here’s why: Omega-3 fatty acids have anti-inflammatory properties, so they may prevent hair loss, as well as promote healthy, full locks, he says. These foods are also high in iron and protein, which are key for hair and nail growth.

Be sure to choose fish that are low in mercury, which can lead to hair loss, he advises.

Where to get it: Cold-water fish, walnuts, yolks from pastured eggs, and chia seeds.

BETA-CAROTENE

If you’re already using spinach, lettuce, carrots, broccoli, and tomatoes in your salads, you’re on your way to healthier hair and nails, since these foods are rich in beta-carotene (a pigment that converts to vitamin A in the body), Glatter says.

“Orange vegetables and fruits are an excellent source of beta-carotene, which stimulates the oil glands to make a chemical known as sebum, which keeps hair shiny and reduces breakage and dryness,” he says. It also can add moisture to nails, preventing cracks and roughness.

Where to get it: Leafy greens, carrots, sweet potatoes, winter squash, parsley and basil

BIOTIN

“Biotin helps to strengthen the hair follicle, and a deficiency may lead to hair loss,” says Glatter. Also known as vitamin B7, this nutrient also helps fight insulin resistance and some skin conditions.

Where to get it: Eggs, salmon, avocado, and almonds

VITAMIN E

Essential for hair growth, this nutrient may also prevent sun damage on the scalp, which can lead to hair thinning and loss, Glatter says.

Where to get it: Almonds, spinach, sweet potato, avocado, and sunflower seeds

WHAT TO AVOID

Sugar: “Sugar is harmful for hair growth by reducing absorption of amino acids, the building blocks of proteins, into cells,” Glatter says. He also advises avoiding artificial sweeteners, which may contribute to hair loss.

Booze: “Alcohol also reduces absorption of zinc, an important mineral for healthy hair, while reducing absorption of water into the hair follicle, leading to brittle and dry hair that is prone to breakage,” he adds.

BIO: Isadora Baum is a writer and content marketer, as well as a certified health coach. She’s written for Bustle, Men’s Health, Extra Crispy, Clean Plates, Shape, and Huffington Post.

Originally published at Clean Plates.

What to Eat for Gorgeous Hair and Nails was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

Originally published at Clean Plates.

Expert Self Care Tips was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Isadora Baum

We’ve all been there — forgetting keys, a deadline, a friend’s birthday. Even with all the calendar apps and other tools available, it’s hard to remember everything.

Luckily, there are some foods that can boost your brain function and improve your memory, so you can feel more alert and on top of things.

PREBIOTIC FOODS

Preliminary research suggests a direct link between memory and prebiotic intake, though the reasoning has yet to be established, according to registered dietician nutritionist Maggie Moon, author of The MIND Diet.

“The best bet is to eat foods throughout the day that offer complex carbohydrates and dietary fiber, such as arugula, beets, black beans, nuts, raspberries, and sorghum,” as these can boost microflora in the gut, Moon says.

WALNUTS

“Walnuts are packed with vitamins, minerals, omega-3 fatty acids, phenols, and even melatonin, the sleep hormone, all of which boost memory and cognitive function,” says Jennie Ann Freiman, MD.

“The list of walnut goodies includes vitamin E, folic acid, magnesium, calcium, and phenolic compounds that are anti-inflammatory and antioxidant, fighting free radicals and oxidative stress that impair brain function,” Frieman says.

Compared with other nuts, walnuts have a particularly high ratio of anti-inflammatory omega-3 fatty acids, like alpha linolenic acid, which converts to omega-3, says registered dietician Benjamin White. Walnuts also can improve blood flow, which is especially important for sending oxygenated blood to the brain and maintaining proper functions, he adds.

For brain boosting, aim to eat 1 1/2 oz. of walnuts daily (about a handful, or about 20 walnut halves), Freiman says. Include the skins, if possible. Walnut skins contain 90% of the nut’s phenols, so they’re worth consuming, despite their slightly bitter taste, she notes. Phenols are health-boosting in a number of ways, including keeping the gut balanced for better digestion and reduced inflammation, White says.

TURMERIC

You already know that turmeric has anti-inflammatory properties. Turns out that can help improve memory and brain function, says Asher Cowan, MD. Turmeric can boost circulation and blood flow to the brain, which may halt memory deterioration–especially important as we age, he says.

The spice, popular in India, is traditionally paired with fat, and that’s how you should eat it, too. “Turmeric contains predominately fat-soluble nutrients and is best absorbed and utilized when eaten in the traditional way with ghee or coconut oil,” he says. “Use it in stir-fires to sauté vegetables, or put in smoothies with coconut oil. The powder dissolves quickly in the food and from there has easy access to your bloodstream and brain.”

BEET JUICE

Beet root juice is bursting with natural nitrates, which the body converts to nitrites, then nitric oxide, which increases blood flow to the brain. “A recent well-designed but short-term clinical trial showed adults performed better on cognitive tasks 90 minutes after drinking and absorbing about two cups (450 ml or 15.2 oz) of beetroot juice,” says Moon. It may also strengthen your athletic performance, says a 2017 study published in the journal Nutrition.

Add some beet juice to your morning smoothie for sweetness and a different flavor profile than the usual, as well as a memory helper. And, make sure to eat a variety of plant foods, like celery, green beans, and spinach, which also provide nitrates, Moon says.

BONE BROTH

Add “brain booster” to bone broth’s list of potential benefits.

“Strange as it may seem, chicken soup is great for your memory,” says acupuncturist and Oriental medicine expert Elizabeth Trattner. “In traditional Chinese medicine, the brain is known as ‘the sea of marrow.’ For thousands of years, one of the best anti-aging and memory loss remedies is soup made from marrow. Chicken soup and stews made with real bone marrow not only improve brain function, but the function of the spleen as well,” which in traditional Chinese medicine is responsible for the thinking process.

EGGS

Here’s another reason to wake up with eggs: The neurotransmitter acetylcholine, a key nutrient in eggs, can help keep brain cells sharp, says certified clinical nutritionist Nicole Visnic.

Research suggests that eggs also may help improve cognitive performance factors, such as verbal fluency, problem solving, and memory, says Moon.

Visnic recommends raw, soft-boiled or over-easy eggs to protect the nutrients from the oxidative effects of heat. Add raw eggs to smoothies or use them to make aioli or Caesar dressing.

However, it’s worth being careful: “Food poisoning via salmonella infection from eating raw or undercooked eggs is not extremely common (1 in 20,000 cases according to the CDC); however, the very young, very old, pregnant women, and anyone with a compromised immune system should take extra precautions,” Moon says.

If you love a runny yolk (and who doesn’t?) but don’t want to risk it, look for pasteurized eggs, like these from Davidson’s, she suggests.

GREEN TEA

Is there anything green tea can’t do? This powerhouse beverage has been shown to improve memory, says registered dietician Natalie Rizzo, as it helps messages get around through different parts of the brain, leading to better memory retention.

For a refreshing summertime beverage, try Visnic’s recipe for green-tea lemonade: “Take 16 oz. of green tea, add 2 to 3 tablespoons of lemon juice, and 10 to 20 drops of liquid stevia, depending on how sweet you like your lemonade. Three 8-oz. cups per day is the sweet spot for this beverage,” she says. “A recent study found that drinking 27.5 grams of green tea extract per day can help with memory function.”

Or try adding green tea to baked goods, marinades, and your morning oatmeal.

BIO: Isadora Baum is a writer and content marketer, as well as a certified health coach. She’s written for Bustle, Men’s Health, Extra Crispy, Clean Plates, Shape, and Huffington Post.

Originally published at Clean Plates.

7 Foods That Can Boost Memory was originally published in Cleanplates.com on Medium, where people are continuing the conversation by highlighting and responding to this story.