Previously, an article entitled ” Medicinal plants to strengthen the brain ” introduced 5 useful medicinal
plants for the brain, but in addition to medicinal plants, what you consume as your daily diet can also play an important role in the health of your brain . With these foods, you will have a more active and intelligent brain in the next years of your life:
Make your plate more colorful:
Colorful vegetables and fruits, such as green leafy vegetables, peppers, beets, and berries, are high in carotenoids and anthocyanins. These are antioxidant pigments that provide bright colors. “Antioxidants protect against free radical damage,” explains Janice Gebrin, a professor of nutrition at the American University in Washington, DC. “As you know, free radicals are harmful molecules that cause inflammation and are caused by factors such as poor diet or smoking.”
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Vegetables (and legumes) also provide folate , which helps produce neurotransmitters in the brain that are essential for thinking and maintaining mood.
Omega fatty acids, specifically DHA, help maintain a healthy brain. “Brain membranes use these fats to improve cell structure and signaling the brain, which leads to better cognitive function,” said Vasanti Malik, a nutrition researcher at Harvard University. “DHA also prevents chronic inflammation that damages brain cells and reduces cognitive ability.”
Research shows that eating fatty fish (such as salmon, sardines, mackerel, salmon) once a week can help reduce cognitive decline and reduce the risk of Alzheimer’s. You can also get omega-3s from walnuts, chia seeds , flax and hemp .
Eat dark chocolate:
Cocoa contains strong flavonols. Flavonols are compounds that act as antioxidants and help maintain brain stem cells. “Dennis Steinler, scientific secretary and director of the Neuroscience and Aging Laboratory at the Nutrition Research Center at the Zan Meyer School of Nutrition and Food Technology at Tuft University, says:”
Stem cells make new cells in the brain, and chronic inflammation or disease can damage these cells. These cells and other brain cells are used for standard operating procedures such as memory and thinking.
“Flavonols can support the hippocampus, the part of the brain that is involved in memory, mood and self.” Eat some dark chocolate every day and stick to this habit.
Use whole grains:
The preferred fuel for the brain is glucose. This substance enters the body through various carbohydrates. Without enough glucose, the brain may have difficulty concentrating and doing its job. Although refined carbohydrates are not recommended, whole grains contain fiber and can help maintain blood sugar under normal conditions.
Drink coffee and tea:
If you like coffee and tea, keep drinking these ingredients. Caffeine can help protect the brain against cognitive decline. Studies have shown that caffeine can help protect people from memory problems. Researchers have warned against taking caffeinated supplements. These supplements fill the body with caffeine all at once, which is not good at al