In fact, there are many common foods in daily diet that have brain-tonifying functions. We may eat them often but don’t understand them. Here are a few common foods that are beneficial to the brain. You may want to eat more in daily life:
1. Berry
Eat more berries fruits to help delay brain aging
Research shows that women who eat at least one serving of blueberries and two servings of strawberry have slowed down the rate of cognitive function by at least two years compared to those women who do not eat berries. These results show that eating a handful of berries every day can delay the aging rate of brain at least two in the future. In 2019, even if you only drink fruit and vegetable juice, it may be beneficial to the body.
berries are rich in antioxidants, such as anthocyanin , which has a strong antioxidant effect. It can help clear the brain's free radical , avoid oxidative damage, help improve communication between brain cells, delay brain aging, and improve memory
can also remove body inflammation, which is beneficial to eyes, skin, brain and other body parts. So try to eat as much as possible, and there are many benefits
berries include acai , strawberry, thornberry, blackberry , raspberry , blueberry, cranberries Raspberry , cherries, mulberries, wolfberry, raspberry , kumquat, etc.
2. Egg
Egg is really an all-round food. A variety of nutrients related to brain health are in the eggs, including vitamin B6, vitamin B12, folic acid and choline
Choline can well regulate our mood and enhance memory
Folic acid can prevent intellectual decline
Vitamin B12 is an important ingredient for synthesizing brain chemicals
and vitamin B6, folic acid also like B12, can Lower the level of homocysteine in our body, delay the decline of intelligence and memory
, and eggs are also rich in lecithin , which can help brain development and maintain normal brain function
3, green leafy vegetables
Green leafy vegetables are rich in various plant compounds, such as chlorophyll, lutein , β-carotene , etc. These pigments have strong antioxidant functions, can eliminate the damage of free radicals to the brain, maintain normal brain cells functions, and can also prevent depression
Green leafy vegetables are also rich in vitamin K, some studies have shown that Rich intake of vegetative K is related to better memory, and also the cognitive state.
4. Nuts
Nuts contain a large number of nutrients that promote brain development, including vitamin E, high-quality unsaturated fatty acids, various minerals, and plant compounds, which can make memory sharper and relieve the decline of intelligence
5. Deep-sea fish and flax seed oil
includes salmon, trout , saury , sardine and cod , etc. They are rich in omega-3 not saturated. and fatty acids, such as DHA, our brain, about 60% is made of fat, half of which are ω-3 fatty acids, and the brain uses omega tri-fatty acids to form infrastructure and nerve cells
So, DHA plays a very important role in enhancing memory and improving emotions, and it can also protect our brain from the influence of declining cognitive ability, so it is called "brain gold"
Some studies have shown that people who often eat fish often have more gray matter in the brain, which contains most of the controls, such as decision-making, and memory and emotions. Perilla oil is also rich in omega-3 fatty acids, which can be converted into DHA in the body, which is also beneficial to brain health. There are also cardiovascular health
6, turmeric
Active ingredient in turmeric curcumin can pass through our blood-brain barrier, help clear free radicals, remove inflammation, help improve memory, help clear amyloid plaques, help improve Alzheimer's , and can also promote brain-derived neurotrophic factor , which helps the growth of brain cells and delays the decline of intelligence
7, pumpkin seed
This super food, in addition to containing powerful antioxidants, is also magnesium, iron, zinc, and There is an excellent source of copper. These nutrients are very important for our brain health, especially learning ability and memory
and also contain high-quality unsaturated fatty acids, which are beneficial to the health of brain nerve function
8, kiwi
kiwi is rich in vitamin C, including other vitamin C-rich foods, because vitamin C is a key factor in preventing intellectual decline. Our body's vitamin C level is proportional to the speed of attention, memory and decision-making
0 ligands also have strong antioxidant ability, which can help our brain resist the damage of free radicals and alleviate some mental diseases
