Cooking Light

Live life deliciously with Cooking Light magazine—vibrantly designed as a digital edition, with all of the recipes and gorgeous photos of the magazine. Each issue is packed with seasonal, delicious and nutritious recipes, quick ways to plan everyday menus and helpful tips on how to live a healthier lifestyle. For annual or monthly subscriptions (on all platforms except iOS), your subscription will automatically renew and be charged to your provided payment method at the end of the term unless you choose to cancel. You may cancel at any time during your subscription in your account settings. If your provided payment method cannot be charged, we may terminate your subscription.

Cooking Light

EDITOR’S LETTER

WHAT HEALTHY MEANS NOW

THE MIND DIET • This healthy eating plan may help prevent cognitive decline and deter dementia.

HOW MUCH PROTEIN DO YOU NEED? • According to the Dietary Guidelines for Americans 2020–2025, adult males should get at least 56 grams of protein and adult females at least 46 grams daily. However, some research suggests that eating more than this amount may help you lose body weight and fat while retaining or even building muscle mass.

TIME FOR TURMERIC

LEAFY GREENS • Leafy greens like spinach, collards, and kale contain many brain-healthy nutrients. They’re packed with vitamin K, lutein, nitrates, and folate, which have been proven to slow cognitive declines associated with aging.

BERRIES • Berries such as strawberries, blackberries, and blueberries are packed with antioxidants that play a critical role in maintaining brain health. They contain flavonoids, which give them their vibrant hue and help fight oxidative stress in the brain. Less oxidative stress means less inflammation in the brain, protecting against neurodegenerative disease and age-related cognitive decline. Berries also contain high amounts of vitamins that can support cognitive function. Studies have shown that adding berries to a brain-boosting diet may improve the speed at which information is processed in the brain.

FISH • Fatty fish, such as herring, mackerel, salmon, sardines, and tuna, are powerful brain foods. They’re excellent sources of omega-3 fatty acids, which are fundamental for brain health. These fatty acids have been linked to increased learning, memory, cognitive well-being, and brain blood flow.

CHICKEN & TURKEY • The MIND diet was created to slow the mental decline associated with Alzheimer’s disease and other causes of dementia. By eating poultry products at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills. Also, chicken and turkey contain the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel good” hormone) in our brains.

EGGS • Eggs contain choline and lutein, two nutrients that are important for brain development, memory, and learning. Choline plays a critical role in brain development and health during fetal development and throughout the lifespan. Lutein is a carotenoid and is sometimes referred to as the “eye vitamin” due to its role in eye health. In addition to being good for your vision, higher brain and serum concentrations of lutein have been associated with better cognitive function in older adults. Regular consumption of eggs has been associated with improved cognitive performance in adults. Be sure to enjoy the whole egg, including the yolk, where choline and lutein are found.

NUTS • Nuts are abundant in anti-inflammatory and antioxidant molecules such as unsaturated fatty acids, nonsodium minerals, vitamins, and polyphenols. Frequent consumption is associated with a reduction in the risk of cardiovascular disease (CVD). Due to the fact that cardiovascular risk factors and CVD have well-established links to neurodegeneration and unhealthy aging, eating nuts may...