3 Foods to Make You a Better Human
Digest all the coolest food science in just three minutes. Check out these eye-opening studies.
We spend hours examining health and fitness research so you don't have to. Here are some of our latest findings, summarized with practical applications.
1. Whole Eggs Ward Off Alzheimer's Disease
According to an almost 7-year study presented in The Journal of Nutrition, eating more than one egg per week (ideally two or more) was associated with a 47% reduced risk of Alzheimer's dementia.
Why eggs? Most of the protective benefits (39%) were associated with choline. Choline is a precursor to acetylcholine, a neurotransmitter critical for memory. One egg contains about 150 mg of choline, mostly in the yolk. Men need 550 mg/day, and women need 425 mg/day.
Other sources of choline per 3-ounce serving:
- Beef liver: 430 mg
- Chicken liver: 320 mg
- Salmon: 75 mg
- Chicken breast: 70 mg
Whole eggs also contain omega-3 fatty acids, and deficiencies are strongly linked to cognitive decline and brain inflammation. A standard egg has 25-40 mg of omega-3 fatty acids, but mostly from ALA, which converts poorly to DHA and EPA. To really reap the benefits, take fish oil, ideally with a higher DHA content.
Practical Application
Eat at least a couple of whole eggs per week, or just make sure you get plenty of choline from other sources, especially as you age.
For fish oil, take 4200 mg daily, with 2000 mg coming from DHA. Flameout DHA-Rich Fish Oil (Buy at Amazon) contains this amount in a delivery system that makes it highly absorbable.
2. Pumpkin Seeds Fight DOMS
If delayed onset muscle soreness (DOMS) is a problem for you, it could be a sign you need more magnesium.
According to a systematic review published in the Journal of Translational Medicine, magnesium supplements significantly reduce muscle soreness and boost recovery and athletic performance. Athletes (or just people who train hard at the gym) need up to 20% more magnesium than regular folks. Athletic men need 440-504 mg/day, and women need 341-384 mg/day, typically from a combination of foods and supps.
Practical Application
Pumpkin seeds reign supreme for magnesium content, containing over 500 mg per 100 grams. But that's about 3.5 ounces and 574 calories, so you don't want to make pumpkin seeds your sole source. Almonds, spinach, and dark chocolate are also good magnesium sources.
For supplements, take Albion-chelated magnesium for enhanced absorption and bioavailability. Elitepro Vital Minerals (Buy at Amazon) contains 400 mg of this form.
3. Pre-Bed Casein Shakes Boost Gains
A study from the journal Medicine & Science in Sports & Exercise found that consuming 40 grams of casein protein before bed led to extended muscle protein synthesis (repair and growth).
This study was done on lifters who'd trained that same day, and the sustained anabolic response lasted 7.5 hours. Forty grams worked best (throughout the night), but 20 grams also boosted the anabolic response for about 4 hours.
Practical Application
Just do what the lifters did in the study: have a casein-containing protein shake about 30 minutes before bed.
The best form of casein is micellar, which provides a steady supply of amino acids and maintains muscle protein synthesis for longer periods than plain casein. You can find micellar casein in Metabolic Drive (Buy at Amazon).
References
- Pan Y, Wallace TC, Karosas T, Bennett DA, Agarwal P, Chung M. Association of Egg Intake With Alzheimer's Dementia Risk in Older Adults: The Rush Memory and Aging Project. J Nutr. 2024;154(7):2236-2243. doi:10.1016/j.tjnut.2024.05.012
- Tarsitano, et al. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. J Transl Med. 2024 Jul 5;22(1):629. doi: 10.1186/s12967-024-05434-x
- Res, Peter T., et al. "Protein Ingestion before Sleep Improves Postexercise Overnight Recovery." Medicine & Science in Sports & Exercise, vol. 44, no. 8, Aug. 2012, pp. 1560-1569, doi:10.1249/MSS.0b013e31824cc363.
