This means that blueberries can reduce inflammation, which reduces the risk of brain aging and neurodegenerative disease. Furthermore, antioxidants have also been found to aid in communication between brain cells. Eggs are rich in B vitamins and a nutrient called choline.
B vitamins help to slow cognitive decline and deficiencies in B vitamins have been associated with depression and dementia. The body uses choline to create the neurotransmitters responsible for mood and memory.
Fish such as trout, salmon, and sardines contain large amounts of omega-3 fatty acids. Deficiencies in omega 3s can cause learning problems and depression. Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. These support memory, brain function, and neurotransmitter regulation, which increases your ability to focus.
Eggs Egg yolks are an excellent source of choline, which supports the neurotransmitters that regulate memory. The protein in eggs is great for building overall cognitive function. Blueberries Blueberries, as well as other dark berries like black currants, house vitamin C, brain-healthy antioxidants, and protective compounds called anthocyanins. Eating blueberries has also been shown to delay memory loss. Flaxseed Alpha-linolenic acid also known as ALA is a fatty acid that can improve the function of the cerebral cortex.
Flaxseeds are the single strongest source of this healthy fat. Taking vitamins B, C, or E, beta-carotene , or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.
Research suggests that taking ginseng may improve this performance. However, further studies are needed before doctors can recommend ginseng to enhance brain function. Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons. Other compounds, such as sugars and saturated fats, may damage brain cell structures.
Drinking celery juice on an empty stomach is touted as a detox and weight loss strategy, but there is no evidence to support this. Learn more. New research finds that a high dietary intake of alpha-linolenic acid, a type of fatty acid found in plants, may decrease overall mortality risk. Nectarines are high in vitamin C and may reduce blood pressure, boost immunity, and improve skin health. Capsicum is the genus to which all chili peppers and bell peppers belong.
Learn more about their health benefits. What are the benefits of fish oil for men? Read on to discover some of the potential benefits and risks of fish oil for men.
Oily fish. Share on Pinterest Oily fish contains omega-3 that can help boost brain health. Dark chocolate. Nuts and seeds. Share on Pinterest Nuts and seeds are a plant-based source of healthful fats and proteins.
Whole grains. Share on Pinterest Broccoli and other cruciferous vegetables are rich in fiber and nutrients. Broccoli is great source of vitamin K, which is known to enhance cognitive function and improve brainpower. Researchers have reported that because broccoli is high in compounds called glucosinolates, it can slow the breakdown of the neurotransmitter, acetylcholine, which we need for the central nervous system to perform properly and keep our brains and memories sharp.
Other cruciferous veg rich in glucosinolates include cauliflower , kale , cabbage and Brussels sprouts , whilst you can obtain vitamin K from liver, hard cheeses and prunes. Discover more about the health benefits of broccoli. Sage has long had a reputation for improving memory and concentration. Although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.
Add at the end of cooking to protect the beneficial oils. A study published in the American Journal of Epidemiology suggests that an adequate intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus , olives , seeds, eggs , brown rice and wholegrains. Learn more about the health benefits of nuts. Research suggests that regular exercise improves cognitive function , slows down the mental aging process and helps us process information more effectively.
Get inspired with our guides to how to workout at home and how to exercise for free. Although research linking diet and dementia is still in its infancy, there are a few important relationships between nutrients and brain health that are worth exploring. Having a nourishing, well rounded diet gives our brain the best chance of avoiding disease. If your diet is unbalanced for whatever reason, you may want to consider a multivitamin and mineral complex and an omega-3 fatty acid supplement to help make up a few of the essentials.
If you are considering taking a supplement it is best to discuss this with your GP or qualified healthcare professional. Download a printable PDF of the top 10 brain-boosting foods. This article was last reviewed on 21 January by Kerry Torrens.
Kerry Torrens BSc.
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