health and for a strong brain.
We don’t like to play with what we like. But in the direction of movement of the organs, the brain is at the forefront of everything. To increase brain power , diet is one of the most important strategies anyone can use. Below, we will introduce you to the best diet plan for health and increase brain power .
Breakfast to strengthen the brain
The food: Finely chopped oats, blueberries, strawberries, a pinch of cinnamon and a cup of coffee.
The basis for eating cereals for breakfast is their amazing effect on the brain, which reduces the risk of developing Alzheimer’s disease by 53%.
Adding amazing raspberry and strawberry seeds has a tremendous effect on the brain, which adds several other benefits to breakfast: According to neurological studies, the flavonoids in berries are high. Dramatically slows down the cognitive decline of the brain.
According to research from Welling Jesuit University, adding a pinch of cinnamon not only enhances your senses, but improves memory as well (but just a little cinnamon, never mind too much, and it’s dangerous and harmful). The last point, of course, is just as important as the rest: coffee. A study published in the Journal of Nutrition found that consuming caffeine (along with eating a healthy diet ) is effective on cognitive issues and can also slow aging, benefit memory, and reduce the risk of impotence.
Brain booster lunch
Healthy eating: Quinoa salad with a selection of beans and vegetables.
Endless opportunities end in this simple pattern. If you need an incentive, our go-to option is a whole grain tabbouleh salad with peas and spinach, and quinoa is here as the second whole grain of the day. Beans are also part of the Mind Diet, which is recommended in three meals a week.
But the real stars on the show are The Veg. Researchers at RUSH University Medical Center found that adding leafy greens (such as spinach, kale, beets, etc.) to the diet helps reduce cognitive decline . Study participants who ate one to two servings of vegetables per day were 11 years younger than they actually were.
Evening brain booster
Healthy Eating : A handful of nuts is great for your internal organs, mood, and heart. A recent study published in the American Journal of Clinical Nutrition found that people who ate large amounts of nuts had their brains 5-8 years younger than those who did not.
The nut-eater experience was more straightforward, too. A similar study showed that people who ate about 60 grams of walnuts per day for six weeks performed better on their oral thinking skills than those who did not. Although it may sound like 60 grams of nuts, you should still eat at least 10 grams of nuts per day.
Dinner for brain health
Eat healthy : cook brown rice with vegetables over high heat for a short period (method of stirring with fire). Cook any fish or chicken this way.
Brown rice is a third of the serving of whole grains for the day (the one that I ate!). Adding fish and chicken is another indication of a mental diet. (Fish are rich in omega-3 DHA, which has been shown to reduce the risk of dementia by 47%).
Serve with a serving of vegetables. Even better: many fat burning recipes contain fresh ginger. According to research published in the Journal of Evidence-Based Medicine, ginger improves accuracy, memory, and overall cognitive enhancement in middle-aged women.
If you add some brown rice, this sweet and spicy wild salmon goes well with onions and tomatoes.
Special sweets increase brain power
Edible : In short : chocolate
Researchers at the University of L’Aquila and Italy’s March (the chocolate company) asked people to drink beverages containing healthy cocoa compounds daily for eight weeks. The result was significant improvements in brain function. Yep, this finding looks a little strange because it’s made by a chocolate company. But it is not the only experience of this kind, there are many studies that confirm that chocolate is good for you.
For this purpose, replace sweet milk chocolate with more bitter chocolate, i.e. chocolate containing more than 65% cocoa is an ideal option.