Nutrition and health: Six foods that should be eaten daily for brain health – Natural

Research has shown that diet MIND, a combination of the Mediterranean and DASH (a diet that includes good food for the brain) can reduce the risk of Alzheimer’s disease and dementia. Six of the best foods for the brain are listed below.

Green leafy vegetables

Vegetables such as spinach and kale are rich in nutrients, including vitamin K, beta-carotene (a precursor to vitamin A), folate and vitamin E. The latter is an antioxidant that protects cells from free radicals and is associated with preventing cognitive decline in older ages. . Vitamin K and beta-carotene have also been associated with improved memory and cognitive function.

Honey

It may seem surprising, but according to one recent study, lamb has been associated with benefits such as long-term improvement in cognitive function. That 10-year study notes improvements in IQs in people who ate certain foods, including lamb.

Eggs

They are the most popular food for breakfast, not without reason. They are cheap and come with many benefits, including for the brain. Regular consumption is associated with superior cognitive performance in adults. Eggs are one of the best sources of choline, an amine that reduces inflammation and supports brain functions such as memory and communication between brain cells.

Even though they are usually eaten for breakfast, we can enjoy them at any meal.

Salmon

It is known to be a good source of protein, but it is also good for brain health. Fatty fish is rich in omega-3 fatty acids, associated with proper brain function, reducing the risk of heart attack and arthritis. Salmon can be prepared in a lot of ways, which makes it even easier to include in the diet.

Cranberries

All berries are good for the brain, but blueberries are at the top of the list. They come with vitamins C and K, magnesium and phytonutrients. They stimulate the flow of blood and oxygen in the brain, improving concentration. A diet containing vegetables and fruits such as blueberries reduces the deterioration of cognitive function with age, the risk of dementia and Alzheimer’s.

NUTS

They are a welcome addition to any diet and contribute a lot to brain health. Compared to other seeds, walnuts provide twice as many antioxidants. They are an excellent source of alpha-linolenic acid, an omega-3 fatty acid that reduces inflammation and oxidative stress, both linked to dementia and Alzheimer’s disease. And studies have shown that 30-50 grams of nuts a day improve cognitive function.

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