Do you want to keep your brain alive even in old age? Eating healthy foods on a regular basis can help. The food we eat directly affects the body, including the brain. Nutritionists say that as you age, your diet plays a more important role in the overall health and condition of your brain.
Let’s remember a few rules for maintaining a healthy brain for tomorrow. Eat lots of different colored fruits and vegetables. The colorful fruits and vegetables contain key antioxidants and nutrients essential for cognitive health. Eat oily fish like salmon and tuna on a regular basis to get enough omega-3 fatty acids. Finally, cut down on processed foods and sugary sweets and increase your intake of whole grain nuts and seeds.
The American science media ‘Science Tech’ introduced 5 foods to eat regularly for brain health, from foods that boost memory to healthy snacks that boost concentration.
1. Blueberry
Not only is it delicious, but it’s also good for your brain. Various studies have shown that blueberries help improve memory and cognitive function. One study found that participants’ memory and mood improved following drinking blueberry juice for 12 weeks. Blueberries are rich in antioxidants and phyton nutrients, helping to protect the brain from damage caused by free radicals, which are unstable atoms. Blueberries are also a good source of vitamin C, which is important for a healthy immune system. Add a handful of blueberries to your salad, drink blueberry juice, or have it as a healthy snack.
2. Salmon
Salmon is rich in omega-3 fatty acids that strengthen the brain. Omega 3 is essential for brain health, but our body cannot produce it. It is important to eat food so that you can get enough nutrients your brain needs. Salmon is also a good source of protein and vitamin D. Both are important for brain health. One study showed that people who ate fish regularly had a lower risk of Alzheimer’s and other cognitive disorders.
3. Nuts and Seeds
Nuts and seeds are good sources of brain-healthy omega-3 fatty acids, antioxidants, vitamin E, and magnesium. Magnesium is an important mineral for brain health. Many studies have shown that magnesium can help improve memory. Walnuts are rich in docosahexaenoic acid, an omega-3 fatty acid essential for brain health. To activate the brain, eat a fistful of nuts or seeds as a snack or add them to a cereal salad.
4. Dark Chocolate
Dark chocolate is a good source of antioxidants and flavonoids known to improve brain function. One study found that people who ate dark chocolate performed better on memory tests than those who didn’t. Chocolate is also a good source of caffeine, which helps improve brain function and attention. Choose dark chocolate with a high cocoa content, but only in moderation.
5. Avocado
Avocados are a good source of healthy fats, vitamins and minerals, and are one of the fruits that contain monounsaturated fatty acids that are important for brain health. One study found that people who ate avocados had higher levels of BDNF, a protein important for brain health and function. BDNF has been shown to improve memory and slow aging-related brain function decline. There are many ways to use avocados, which are mild in taste. You can add slices of avocado to toast, add to salads, or enjoy as a healthy snack.
Reporter Lee Bo-hyun together@kormedi.com
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