2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Food has a powerful effect on our brain. "But we sometimes think the brain is a separate system from the rest of our body," said Diana Purvis Jaffin, director of the Institute for Brain Efficiency at the University of Texas at Dallas.
She and other scientists are inclined to correct this misconception, highlighting growing research showing that certain foods can help maintain mental acuity and prevent Alzheimer's disease and other neurodegenerative diseases.
We will now introduce you to 6 of the most useful foods for the brain.
1. Arugula
A study found that people who ate 1-2 servings of green leafy vegetables a day had the cognitive abilities of an 11-year-old who did not eat green leafy vegetables.
Among the greens, arugula is among the most nutritious. Contains beneficial compounds that increase blood flow to the brain by dilating blood vessels (arugula also lowers blood pressure).
2. Blueberries
Blueberries are the only fruits that can earn a special place in healthy nutrition for the brain. Studies show that they can reduce the risk of Alzheimer's disease by up to 53%.
Although all fruits are extremely beneficial, blueberries are especially rich in flavonoids and antioxidants, which can protect the brain from oxidative stress and strengthen brain cells. Take ½ a glass of blueberries for the day.
3. Egg yolk
A very good reason to take egg yolks! Egg yolk is a rich source of choline, a vitamin B-complex that increases brain health.
"Choline is converted to acetylcholine, a neurotransmitter that supports your memory and allows brain cells to communicate more efficiently," says McDaniel. Studies show that increased choline intake is associated with improved cognitive function, including improved memory. Take 1 egg a day. The eggs are among the best foods for brain health.
4. Olive oil
Researchers at Temple University have found that consuming extra raw olive oil can improve memory and learning ability, as well as reduce the formation of both Alzheimer's markers (amyloid-beta plaques and neurofibrillary tangles).
Although the exact mechanism is unclear, the antioxidant oleconant found in olive oil can play a very important role! Consume high quality organic olive oil, 1 tbsp. per day.
5. Salmon
Salmon is rich in omega-3 fatty acids, which are so important to the brain, and docosahexaenoic acid, the most important fat in the brain. "Omega-3s help reduce inflammation and oxidative stress in the brain, which can play a role in the development of Alzheimer's disease," explains McDaniel.
6. Walnuts - the ultimate food for the brain
It is no coincidence that walnuts look like and have the shape of a reduced version of the brain, healthy natural fats in walnuts are of great benefit to him.
Walnuts are high in alpha-linolenic acid, omega-3 fatty acids. Research shows that low omega-3 intake may be associated with depression and cognitive degeneration. Therefore, taking a handful of walnuts regularly can keep the spirit and keep the gray cells in good condition.
Consume this superfood every day and the results will be available soon!
In order for our body to function normally, it needs a balanced diet, enough time to rest and positive emotions. This also applies in full force to brain cells, which are an integral part of our entire body. Consume the listed foods best for brain health.
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