by We all know that the food you eat benefit from your whole body. But did you also know that the brain at any age has an amazing ability to adapt and grow new neural paths? This is referred to as “neuroplasticity”, and everything, from daily brain games to the right foods, can help optimize this.
“A diet that is rich in nutrient -rich food will help support cognitive health and ultimately protect against decline.” According to Amy Kimberlain, MS, RDN, CDCES, spokeswoman for the Academy for Nutrition and Nutrition, which Mind Diet recommends – a mixture of the Mediterranean and Dash -Ess -Essing. “This contains anti -inflammatory foods such as leafy vegetables, berries and olive oil, while the food restricts the food with high saturated fat such as red meat, butter, cheese and baked goods. Studies suggest that this vegetable diet can improve cognitive function and slow aging of the brain. “The latest studies have also shown that a diet with food that is rich in flavonoles is sufficiently the bioactive connection, which has been found in food on a vegetable basis-with slower cognitive declines.
Motivated to strengthen your brain? Read on to find out something The upper foods for brain bonds This can help to keep your memory sharp, to improve your concentration, productivity and all-round cognitive health for short and long-term.
Fatfish
Salmon, tuna, cod, anchovies and sardines are rich in omega-3 fatty acids, especially Docosahexaenoic acid or DHA, which occurs in large quantities in the brain. Omega-3S are associated with better perception and increased blood flow to the brain, says Kimberlain. Investigations suggest that DHA can reduce lower beta-amyloid levels in the brain, a protein associated with Alzheimer’s disease.
Berries
Berries are packed with antioxidative polyphenols that protect against oxidative stress, which can cause cell damage in the brain, says Kimberlain. They are full of strong antioxidants, which are referred to as flavonoids, including anthocyans (the plant connection, the berries and other colorful produced pigments) that contribute to combating inflammation, which contributes to the age of the brain. Blueberries in particular were examined as “super fruit” that could help combat the Alzheimer disease.
turmeric
Curcumin, the active ingredient in turmeric, is a strong antioxidant and anti -inflammatory connection that research shows that they benefit people with Alzheimer’s, says Kimberlain. “It can improve memory and improve an age -related mental decline, but it is important to pay attention to attention.
broccoli
Kreuzblütler Vegetables such as broccoli, Brussels sprouts and cauliflower are anti -inflammatory and high in vitamin C and flavonoids, both of which are connected to improving the health of the brain. “Brokkoli is rich in gluconates, a connection that collapses in the body and produces isothiocyanates,” says Kimberlain, “and examine them with the reduction of oxidative stress and neuroprotective effect on the brain.”
Whole grain products
Whole grain products such as barley, brown rice, quinoa, farro and buckwheat are rich in B vitamins as well as fiber, which can also help lower cholesterol levels and improve the health of the brain. Research has associated B vitamins (such as B6, B12 and folic acid) with the reduction of the risk for cognitive decline due to potential storage servicessays Jaclyn London, MS, RD, CDN
Citrus
It is not only oranges, mandarins and grapefruits with high antioxidant vitamin C, but their outer shells contain a specific flavonoid called “Nobiletin” that has strong antioxidant and inflammatory advantages. It is also examined for its potential for the treatment of Alzheimer’s. In any case, it is worthwhile to have an orange to add a cinged, healthy garnish to salmon or salads.
Dark chocolate
Cocoa beans are rich in flavonoles associated with a slower rate of the cognitive decline. Research has associated the consumption of 70% dark chocolate with improved cognitive performanceSo put on a chocolate that contains at least 70% cocoa or higher to achieve optimal polyphenol and anti-inflammatory advantages.
Dark, leafy green
Spinach, kale and Collard greens are full of essential nutrients, including folic acid, a B vitamin that plays an important role in promoting optimal brain function by supporting neurotransmitter such as serotonin and dopamine. They also have flavonole and vitamin K that support the plasticity of the brain and memory retentionsays Kimberlain.
Bean
Pinto, kidneys and black beans are excellent sources for B vitamins, in particular the folate and B6 of neuro-protectors, says London. Folate is particularly important because it is responsible for the conversion of homocysteine into amino acid methionine, which contributes to regulating your liver. High homocysteine levels were associated with an increased Alzheimer’s risk, which means.
Coffee
In addition to the caffeine, which gives your brain this short -term energy chafe and a sharpening concentration in the morning, it does not only contain the caffeine that gives your brain. Coffee is also a main source of antioxidant polyphenols that suggest researching a healthy brain age, and was connected to each other Reduced risk of cognitive decline and dementia.
Green tea
No coffee drinker? No problem. The same study that showed that the neuroprotective effects of coffee with the consumption of tea showed the same advantages. Green Tea, which contains a specific polyphenol that is known as EGCG, was well examined for its connections to support the health of the brain. A study recently published in the journal Phytomedicine Also be beforesays London.
Walnuts
“Walnuts contain alpha-linolenic acid (ALA), a source of omega-3 fatty acid derived from plants, which is essential for the development of brain cell membranes and to support communication between neurons,” says Kimberlain. Research combines walnuts with the reduction of inflammation and oxidative stress, And the food of 1 ounce per day (the ¼ cup corresponds equally) could improve the cognitive function.
Avocados
These are packed with healthy fatty acids and vitamin E, both of which are advantageous for the health of the brain. Try to add your favorite salads avocados or as a secret baking ingredient: You can exchange them in many traditional recipes for cakes and bread for butter, London suggests. Remember that Avocado is a healthy fat, but calories are still more than other fruits (a quarter of an avocado is about 60 calories).
olive oil
Olive oil outside of the Virgin is a staple of the mind and the Mediterranean diet, since it offers unsaturated fat, omega-3 and antioxidant-rich vitamin E that can be protected for the brain. A recently carried out study even showed that people who consumed 7 grams (or 1.4 teaspoons) per day EVOO compared to participants who never or rarely consumed olive oil.
Rachel Lustgarten (you/you), MS, RD, CDN, is a registered nutritionist in clinical practice in New York City. Their primary focus is on medical nutritional therapy and weight control. Rachel’s passion shares her knowledge and expertise on the role of food and nutrition in general health and well -being. She organizes the weekly show “Primary Care Medicine” in Siriusxm Doctor Radio, interviews expert guests and field listener calls and questions about health and nutrition. She served as a clinical nutritionist in the comprehensive weight control center in Weill Cornell Medicine and was a consultant for the monthly newsletter of the women’s dietary connection from Weill Cornell for 10 years. Rachel received a master’s degree in clinical nutrition from New York University and concluded with distinction.
