While the average adult over the age of 50 consumes fewer than 2 milligrams of these two compounds daily, 6 milligrams per day of combined lutein and zeaxanthin are essential to help prevent age-related macular degeneration, and 12 milligrams per day may improve your memory in part by supporting your brain’s ability to create energy1. Once you’ve filled your salad with greens, remember that there are no rules. I love adding sunflower seeds (which offer a powerful hit of brain-nurturing vitamin E) and herbs like cilantro. Switch it up so you don’t get bored; there are infinite possibilities to ensure that your daily “fatty salad” isn’t a boring one! Here’s how: You can seek these health-boosting bitter compounds in your supermarket; all you need to do is regularly incorporate into your diet foods like ginger, wild berries, arugula, dandelion greens, citrus peels, turmeric, extra-virgin olive oil, cocoa, tea, and coffee. Adapted from the book Genius Life by Max Lugavere. Copyright © 2020 by Max Lugavere. Published on March 17, 2020, by Harper Wave, an imprint of HarperCollins Publishers. Reprinted by permission.
