A magic recipe for brain health.. 8 indispensable foods

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Some foods contain compounds that help keep your brain functioning well, while others lack any of the nutrition needed to boost your brain Mental health.

And you may be surprised by some foods that can help improve your state of mind, and which should definitely be added to your diet, according to what the website says. "everydayhealth"healthy.

the strawberry

• According to research published in 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 proteins, 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 achieve a benefit for the brain, but it is likely that eating half a cup of the sweet fruit a day is very good.

black lentils

• found a study published in the journal "Neurology" Adults who eat at least half a serving of foods rich in flavonoids Vegetarians every day reduce their risk of cognitive decline by 20 percent.

• Prepare black lentilsLike all legumes, it is an excellent source of dietary fibre, the lack of which jeopardizes long-term brain function.

eggs

• Eggs, and more specifically the yolk, are the richest source of choline, which is a building block for a special class of fats called Phospholipids Present in cell membranes.

• Eggs occupy the second place as they contain choline After beef liver, one egg provides about 30 percent of the daily needs of choline, which benefits the brain.

spinach

• Spinach is particularly high in carotenoid antioxidants, including beta-carotene and lutein.

• One study found that middle-aged participants with higher levels of lutein had neurological responses that were more on par with younger individuals.

• help carotenoids The yellow, orange and red pigments found in many fruits and vegetables are antioxidants in fending off accelerated oxidative damage to brain cells.

soybean

• If eating Protein Not only is it useful for building lean muscle, but 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 over several years had lower scores in hesitant cognitive performance.

• You can soak soybean Whole, cooked, left to ferment, and then prepared into a pancake, eating it will give you an adequate share of the proteins needed for healthy cells.

avocado

• Found a study published in the journal "Nutrients" People who ate an avocado daily for 6 months experienced significant improvements in memory and problem-solving efficiency.

• Investigators attributed the benefit to the high bioavailable levels of the substance lutein Antioxidant in creamy fruit.

avocado It is also rich in other elements such as monounsaturated fats, andFolic acid The fiber that can prevent your brain from aging.

matcha

matcha Derived from the tea plant made from shade-grown leaves that are ground into a fine powder.

• Contain nutrients andAntioxidants that protect the brain, including flavonoids and phenols.

• Provides Green tea Matcha contains a unique amino acid called L-theanine, which in higher amounts may be associated with cognitive improvements, including better performance on memory tasks.

canned sardines

• Prepare sardines One of the best sources of omega-3 fatty acids, which some research suggests may help slow age-related cognitive decline.

• Find an investigation published in a magazine "Nutrients" 6587 adults participated in it fish consumptionincluding sardines and salmon, and a moderate intake of omega-3 fats from marine sources, was associated with a lower prevalence of depressive symptoms.

• Psychiatrist Bonnie J. Kaplan says: "walls cells Our brains require healthy fats, including omega-3s, to function optimally"Air hostess: "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 good source for"Vitamin D" Also, a serving (100 grams) provides 193 IU or 24 percent of the daily value needed.

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Some foods contain compounds that help keep your brain functioning well, while others lack any of the nutrition needed to boost your brain Mental health.

And you may be surprised by some foods that can help improve your state of mind, which must inevitably be added to your diet, according to what the health website “everydayhealth” says.

the strawberry

• According to research published in 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 proteins, 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 achieve a benefit for the brain, but it is likely that eating half a cup of the sweet fruit a day is very good.

black lentils

• A study published in the journal Neurology found that adults who eat at least half a portion of foods rich in flavonoids Vegetarians every day reduce their risk of cognitive decline by 20 percent.

• Prepare black lentilsLike all legumes, it is an excellent source of dietary fibre, the lack of which jeopardizes long-term brain function.

eggs

• Eggs, and more specifically the yolk, are the richest source of choline, which is a building block for a special class of fats called Phospholipids Present in cell membranes.

• Eggs occupy the second place as they contain choline After beef liver, one egg provides about 30 percent of the daily needs of choline, which benefits the brain.

spinach

• Spinach is particularly high in carotenoid antioxidants, including beta-carotene and lutein.

• One study found that middle-aged participants with higher levels of lutein had neurological responses that were more on par with younger individuals.

• help carotenoids The yellow, orange and red pigments found in many fruits and vegetables are antioxidants in fending off accelerated oxidative damage to brain cells.

soybean

• If eating Protein Not only is it useful for building lean muscle, but 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 over several years had lower scores in hesitant cognitive performance.

• You can soak soybean Whole, cooked, left to ferment, and then prepared into a pancake, eating it will give you an adequate share of the proteins needed for healthy cells.

avocado

• A study published in the journal “Nutrients” found that people who ate an avocado daily for 6 months experienced a significant improvement in memory and problem-solving efficiency.

• Investigators attributed the benefit to the high bioavailable levels of the substance lutein Antioxidant in creamy fruit.

avocado It is also rich in other elements such as monounsaturated fats, andFolic acid The fiber that can prevent your brain from aging.

matcha

matcha Derived from the tea plant made from shade-grown leaves that are ground into a fine powder.

• Contain nutrients andAntioxidants that protect the brain, including flavonoids and phenols.

• Provides Green tea Matcha contains a unique amino acid called L-theanine, which in higher amounts may be associated with cognitive improvements, including better performance on memory tasks.

canned sardines

• Prepare sardines One of the best sources of omega-3 fatty acids, which some research suggests may help slow age-related cognitive decline.

• An investigation published in “Nutrients” magazine, involving 6,587 adults, found that fish consumptionincluding sardines and salmon, and a moderate intake of omega-3 fats from marine sources, was associated with a lower prevalence of depressive symptoms.

• Psychiatrist Bonnie J. Kaplan says: “Walls cells Our brains require healthy fats, including omega-3, to function optimally,” she says, adding: “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 A good source of “vitamin D” as well, a serving (100 grams) provides 193 international units, or 24 percent of the daily value needed.

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