What you eat today can affect your brain now and later. Whether it is a positive or negative influence depends on what you put in your plate or glass
Food plays a big role in mental fitness, including memory, focus, concentration and mental acuity. It is also important as a preventive measure to reduce the possibility of developing dementia, Alzheimer's disease and other neurodegenerative disorders of the brain
Eggs, avocado, almonds and blueberries are not only delicious, they are real food for better brain function. What you eat today can affect your brain now and later. Whether it is a positive or negative influence depends on what you put in your plate or glass.
"In the short term, the right foods can help people learn or perform better at work. The wrong foods can lead to headaches and reduced concentration," says Dr. Maggie Moon, author of The MIND Diet.
According to her, 24sata.hr writes, a healthy diet can keep your brain in good condition, while a bad one contributes to the aging of your mind much faster and increases the risk of developing dementia.
Blueberries
Berries are usually at the top of the list of healthy fruits, due to their abundance of polyphenols, including flavonoid pigments called anthocyanins. "In a study of more than 16.000 women, subjects who ate blueberries at least once a week were three to four years younger cognitively than subjects who ate blueberries less frequently," says Moon. In addition, short-term experimental research has shown that berries boost cognition, probably due to the abundance of flavonoids, which have a winning combination of antioxidants and anti-inflammatory properties.
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Eat the yolk - it's the part of the egg that provides the brain with the most nutrients. "Recent research has shown that egg consumption improves verbal fluency and the functioning of the frontal lobe, which is an area of the brain that helps with problem solving, improves spontaneity, memory, language, initiation, judgment, impulse control, and social and sexual behavior," Moon explained. . The main nutritional compound in this brain food is choline. Choline is essential for optimal brain function and the creation of the neurotransmitter acetylcholine, which is associated with memory.
Almonds
Munching on almonds is a delicious habit that improves your concentration. Almonds are a major source of vitamin E, and research shows that this fat-soluble vitamin can boost memory and mental alertness. In addition, a study published in the Journal of the American Medical Association found that high amounts of vitamin E slowed functional decline in people with mild to moderate Alzheimer's disease. Since 30 grams of almonds provide 35 percent of your daily vitamin E needs, consider enjoying at least a dozen almonds a day.
Chickpeas
An outstanding nutrient in chickpeas is vitamin B-6. Lack of this vitamin can contribute to poor concentration in the short term, while in the long term it can affect a person's cognitive decline.
Avokado
"The monounsaturated fats and antioxidants in avocados help optimize circulation, which contributes to better blood flow to the brain," says Cynthia Sass, a nutritionist in New York and Los Angeles. He adds that the potassium in avocados helps regulate blood pressure.
Extra virgin olive oil
Best known as the best choice for a healthy heart, extra virgin olive oil is also brain food. "Olive oil has approximately 230 antioxidants and polyphenols, but oleocanthal may be particularly neuroprotective," says Moon. He explains that animal research has shown that oleocanthal stimulates the production of proteins and enzymes that are essential for clearing beta-amyloid from the brain, which is important because the accumulation of beta-amyloid plaques eventually impairs nerve cell function. In a recent study, it was found that people who consume olive oil in their diet have better immediate and delayed verbal memory.
Dark green leafy vegetables
"Dark leafy green vegetables like kale may help reduce cognitive decline in people," says Sass. He adds that recent research has shown that just one serving of green leafy vegetables a day can help preserve memory and cognitive abilities in older people. 24sata.hr
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