🧠Power Up: Eat These for Strong Bones, Sharp Eyes, and a Quick Mind

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Thank you all 463 of you!

Tackling bone health, liver function, and brain sharpness through nutrition might sound complicated.

But improving your diet can be simpler than you think.

Dive into this issue for easy, science-backed strategies to strengthen your bones, protect your liver, and boost brain function—all through what you eat.

Read 🔽 below! 

🦴

Weekly Insights

• How Poor Nutrition Is Weakening Your Bones—And How to Strengthen Them

• Article Explained Simple: Key Micronutrients Reduce Alcoholic Liver Disease Risk

• 5 Easy Food Habits I Use to Keep My Brain Sharp

• Southwest Quinoa Stew Recipe

• Video of The Week

How Poor Nutrition Is Weakening Your Bones—And How to Strengthen Them

Your bones aren’t as unbreakable as you think. Poor nutrition can speed up bone loss, making fractures more likely. Research shows that lacking key nutrients—especially calcium and vitamin D—weakens your bones over time, increasing the risk of osteoporosis, a condition affecting 10 million Americans. Another 43 million suffer from low bone density​

Here’s the science:

• Bones constantly renew themselves, but when we lack calcium, the body draws from the bones to keep blood calcium levels steady.

• Without enough calcium-rich foods like leafy greens, dairy, or fortified alternatives, bone strength diminishes.

• Vitamin D is equally crucial because it helps the body absorb calcium.

• Sunlight is a major source, but foods like salmon and fortified cereals also help.

• To strengthen your bones, aim for 1,000-1,200 mg of calcium and 600-800 IU of vitamin D daily, as recommended by health guidelines​

• You can also reduce bone loss by limiting sodium and sugar, both of which can deplete calcium​.

Start strengthening your bones today by incorporating nutrient-rich foods and staying active. Your bones will thank you later.

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Article Explained Simple: Key Micronutrients Reduce Alcoholic Liver Disease Risk

Article

This study found that higher intakes of specific micronutrients like thiamin, riboflavin, and others are associated with a lower risk of alcoholic liver disease (ALD).

It also uncovered a significant interaction between magnesium intake and the PNPLA3 genetic variant, which affects ALD risk.

These findings suggest dietary adjustments could help manage ALD risk, especially considering the genetic variations in individuals.

This could be crucial for developing targeted nutritional interventions to prevent or manage ALD, contributing to better public health outcomes.

5 Easy Food Habits I Use to Keep My Brain Sharp

Your brain needs the right fuel to stay sharp, and making small adjustments to your diet can make a big difference. Here are five food habits I swear by to boost brain power.

1. Berries Are My Daily Go-To

Fatty fish like salmon, mackerel, and sardines are loaded with omega-3s, which are essential for brain health. Omega-3s help reduce inflammation, support neuron function, and improve cognitive performance. Not a fan of fish? Try adding an omega-3 supplement to your routine.

2. Berries Are My Daily Go-To

I snack on blueberries because they’re packed with antioxidants, especially flavonoids, which are great for memory and brain health. Studies show that regularly eating berries can delay cognitive aging by up to 2.5 years. Plus, they’re delicious and low in calories.

3. I Choose Whole Grains for Sustained Energy

Whole grains, like oats, quinoa, and brown rice, provide a slow and steady release of glucose, which your brain relies on for energy. This helps me avoid energy slumps that come with refined carbs. Keeping my brain fueled all day is key for focus and mental clarity.

4. I Add Leafy Greens to Every Meal

Leafy greens like spinach, kale, and Swiss chard are packed with nutrients like vitamin K, folate, and lutein, which have been linked to slower cognitive decline. I add them to salads, smoothies, or stir-fries—they’re an easy win for long-term brain health.

5. I Cook with Olive Oil

Olive oil, rich in healthy monounsaturated fats, is a staple in my kitchen. It’s linked to better brain function and lower risks of Alzheimer’s. I drizzle it on veggies, salads, or toast to support brain health while adding flavor.

Southwest Quinoa Stew Recipe

When in doubt, you can always count on a healthy recipe the adheres to the Daily Dozen.

Try out this Southwest Quinoa Stew recipe.

It's simple to prepare, brimming with nutrients, and absolutely delicious.

Ingredients

• ¾ cup uncooked quinoa

• 4 cups salt-free vegetable broth or water

• 1-2 tablespoons salt-free southwest/chili seasoning (or to taste)

• 1 large or 2 small sweet potatoes, diced

• 1.5 cups frozen corn kernels

• 1.5 cups cooked bean (any kind)

• 1 (BPA-free) can diced tomatoes or 1-2 fresh tomatoes, diced

• Black pepper, to taste

• Dried or fresh cilantro, to taste

Instructions

• Boil the quinoa in the broth and seasoning until it's almost cooked, covered (about 7 mins).

• Add the diced sweet potatoes and simmer until they are cooked, covered (about 10 mins).

• Add the tomatoes, corn, beans, black pepper and cilantro and cook until heated through.

• Adjust seasonings to taste.

• Optional: Add any kind of greens at the end until wilted.

Video of the Week

Are you unknowingly sabotaging your brain's health every single day?

Brain health expert Dr. Daniel Amen uncovers the five daily mistakes that could be causing irreversible damage to your brain.

From the foods you eat to the habits you maintain, you might be surprised to learn what's really harming your mental clarity and memory.

Watch as Dr. Amen provides crucial insights and easy fixes to protect your brain and enhance its performance.

Click the video now to stop these damaging habits today and start taking charge of your brain health with Dr. Amen's expert advice!

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