Do you want to keep your brain alive in your old age? Eating food regularly helps your healthy brain. The food we eat directly affects the body, including the brain. Diet plays a more important role in the overall health and condition of the brain as you get older, nutritionists say.
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Let's remember some rules for maintaining a healthy brain for tomorrow. You should eat a lot of fruits and vegetables of various colors. Colorful fruit vegetables contain major antioxidants and nutrients essential for cognitive health. Eat fatty fish such as salmon and tuna regularly to eat enough omega-3 fatty acids. Finally, reduce processed foods and sugary snacks and increase the intake of whole grain nut seeds.
The U.S. science media "Science Tech" introduced five foods that should be eaten regularly for brain health, from foods that will improve memory to health snacks that will improve concentration.
1. Blueberry
It is not only delicious but also good for the brain. Various studies have shown that blueberries help improve memory and cognitive function. One study found that 12 weeks of blueberry juice improved participants' memory and mood. Blueberries are rich in antioxidants and phytonutrients, which help protect the brain from damage caused by the precordial, an unstable atom. Blueberries are also a good source of vitamin C, which is important for a healthy immune system. Put a handful of blueberries in your salad, drink blueberry juice, or eat it as a healthy snack.
2. Salmon
Salmon is rich in brain-enhancing omega-3 fatty acids. Omega-3 is essential for brain health, but our bodies cannot produce it. It is important to eat as food so that the brain can get enough nutrients. Salmon is also a good source of protein and vitamin D. Both are important for brain health. One study showed that people who regularly eat fish have a lower risk of developing Alzheimer's disease and other cognitive impairments.
3. Nuts and Seeds
Nuts and seeds are good sources of omega-3 fatty acids, antioxidants, vitamin E, and magnesium, which are good for the brain. Magnesium is an important mineral for brain health. Many studies have shown that magnesium helps improve memory. Walnuts contain plenty of docosahexaenic acid, an omega-3 fatty acid essential for brain health. To activate the brain, eat about a fist of nuts or seeds as a snack or put them in a cereal salad.
4. Dark Chocolate
Dark chocolate is a good source of antioxidants and flavonoids known to improve brain function. According to a study, people who ate dark chocolate performed better on memory tests than people who did not eat chocolate. Chocolate is also a good source of caffeine that helps improve brain function and attention. Choose dark chocolate with high cocoa content, but eat only the right amount.
5. Avocado
Avocado is a good source of healthy fat vitamin minerals and one of the fruits containing a single unsaturated fatty acid that is 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 dysfunction. There are many ways to use avocado with mild taste. You can add avocado slices to your toast, eat them in your salad, or enjoy them as healthy snacks.
Writer: Yeyoung Jeon
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