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Some foods contain compounds that help keep the brain functioning, while others lack the nutrition needed to boost the brain Mental health.
And you might be surprised at some foods that can help improve your mood and should definitely be added to your diet, according to the website. "daily health"healthy.
the strawberry
• According to research published by RUSH University, a compound in the strawberry he is called BelarjonedinIt is very beneficial for brain health, as it is associated with a reduction in tau protein, which is one of the hallmarks of Alzheimer’s disease.
• There is not enough evidence to determine how many strawberries a person needs to eat to benefit the brain, but eating half a cup of sweet fruit a day is likely to be very good.
black lentils
• found a study published in the journal "Neurology" Adults who eat at least half a portion of foods rich in flavonoids Vegetarians reduce the risk of cognitive decline by 20% every day.
• Getting ready black lentilsLike all legumes, it is an excellent source of dietary fiber, the lack of which puts brain function at risk in the long term.
egg
• Eggs, and more specifically yolk, are the richest source of choline, which is a building block of a special class of fats called Phospholipids Present in cell membranes.
• Eggs take second place as they contain choline After beef liver, one egg provides about 30% of the daily choline requirement, which benefits the brain.
spinach
• Spinach is particularly rich in carotenoid antioxidants, including beta-carotene and lutein.
• One study found that middle-aged participants with higher lutein levels had neurological responses more similar to those of younger individuals.
• Help carotenoids The yellow, orange and red pigments found in many fruits and vegetables are antioxidants in repelling accelerated oxidative damage to brain cells.
soy
• If you eat Protein Not only is it helpful in building lean muscle mass, it is also a potential way to delay brain decline and slow the onset of dementia.
• Adult men and women who ate more protein than carbohydrates for several years had hesitant lower scores in cognitive performance.
• You can dive soy Whole, cooked, left to ferment and then prepared in a pancake, eating it will give you an adequate share of the protein needed for healthy cells.
avocado
• Found a study published in the journal "Nutrients" People who ate an avocado every day for 6 months experienced significant improvements in memory and problem-solving efficiency.
• Investigators attributed the benefit to the substance’s high levels of bioavailability lutein Antioxidant in fruit cream.
• avocado It is also rich in other elements such as monounsaturated fats andFolic acid The fiber that can prevent brain aging.
matcha
• matcha Derived from the tea plant consisting of leaves grown in the shade that are ground into a fine powder.
• They contain nutrients andAntioxidants which protect the brain, including flavonoids and phenols.
• Provides Green tea Matcha contains a unique amino acid called L-theanine, which in larger quantities can be associated with cognitive improvements, including improved performance in memory tasks.
canned sardines
• Getting ready sardines One of the best sources of omega-3 fatty acids, which some research suggests may help slow age-related cognitive decline.
• Find a survey published in a magazine "Nutrients" 6587 adults participated consumption of fishincluding sardines and salmon, and a moderate intake of omega-3 fats from marine sources, has been associated with a lower prevalence of depressive symptoms.
• Psychiatrist Bonnie J. Kaplan says: "walls cells Our brains need healthy fats, including omega-3s, to function optimally"Hostess: "We still don’t know the ideal amount of seafood needed for brain health, but a good tip is to eat two servings of oily fish a week.".
• canned sardines good source for"Vitamin D" In addition, one serving (100 grams) provides 193 IU, which is 24% of the daily value needed.
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Some foods contain compounds that help keep the brain functioning, while others lack the nutrition needed to boost the brain Mental health.
And you might be surprised by some foods that can help improve your mood, which should definitely be added to your diet, according to the everydayhealth health website.
the strawberry
• According to research published by RUSH University, a compound in the strawberry he is called BelarjonedinIt is very beneficial for brain health, as it is associated with a reduction in tau protein, which is one of the hallmarks of Alzheimer’s disease.
• There is not enough evidence to determine how many strawberries a person needs to eat to benefit the brain, but eating half a cup of sweet fruit a day is likely to be very good.
black lentils
• A study published in the journal Neurology found that adults who eat at least half a serving of foods rich in flavonoids Vegetarians reduce the risk of cognitive decline by 20% every day.
• Getting ready black lentilsLike all legumes, it is an excellent source of dietary fiber, the lack of which puts brain function at risk in the long term.
egg
• Eggs, and more specifically yolk, are the richest source of choline, which is a building block of a special class of fats called Phospholipids Present in cell membranes.
• Eggs take second place as they contain choline After beef liver, one egg provides about 30% of the daily choline requirement, which benefits the brain.
spinach
• Spinach is particularly rich in carotenoid antioxidants, including beta-carotene and lutein.
• One study found that middle-aged participants with higher lutein levels had neurological responses more similar to those of younger individuals.
• Help carotenoids The yellow, orange and red pigments found in many fruits and vegetables are antioxidants in repelling accelerated oxidative damage to brain cells.
soy
• If you eat Protein Not only is it helpful in building lean muscle mass, it is also a potential way to delay brain decline and slow the onset of dementia.
• Adult men and women who ate more protein than carbohydrates for several years had hesitant lower scores in cognitive performance.
• You can dive soy Whole, cooked, left to ferment and then prepared in a pancake, eating it will give you an adequate share of the protein needed for healthy cells.
avocado
• A study published in the journal “Nutrients” found that people who ate one avocado a day for 6 months experienced significant improvements in memory and problem-solving efficiency.
• Investigators attributed the benefit to the substance’s high levels of bioavailability lutein Antioxidant in fruit cream.
• avocado It is also rich in other elements such as monounsaturated fats andFolic acid The fiber that can prevent brain aging.
matcha
• matcha Derived from the tea plant consisting of leaves grown in the shade that are ground into a fine powder.
• They contain nutrients andAntioxidants which protect the brain, including flavonoids and phenols.
• Provides Green tea Matcha contains a unique amino acid called L-theanine, which in larger quantities can be associated with cognitive improvements, including improved performance in memory tasks.
canned sardines
• Getting ready sardines One of the best sources of omega-3 fatty acids, which some research suggests may help slow age-related cognitive decline.
• A survey published in the journal “Nutrients”, which involved 6,587 adults, found this consumption of fishincluding sardines and salmon, and a moderate intake of omega-3 fats from marine sources, has been associated with a lower prevalence of depressive symptoms.
• Psychiatrist Bonnie J. Kaplan says, “Muri cells Our brains need healthy fats, including omega-3s, to function optimally. “” We don’t yet know the ideal amount of seafood needed for brain health, but a good suggestion is to eat two servings of fatty fish per week “.
• canned sardines Also a good source of “vitamin D”, one serving (100 grams) provides 193 international units, or 24% of the daily value needed.
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