2023-05-19 10:25:00
Nutritionists pointed out that avocado is rich in monounsaturated fatty acids, carotenoids, fiber and micronutrients. Eating 1 avocado a day for 6 months can improve the memory and spatial working memory of the elderly. (picture taken from freepik)
[Health Channel/Comprehensive Report]A balanced diet not only helps maintain your body shape, but also helps your brain function. Nutritionist Xue Xiaojing pointed out that long-term consumption of avocado, mackerel, nuts, green vegetables, cauliflower, cabbage and other foods can help strengthen the brain, and a balanced intake in the diet can effectively improve brain power in the long run.
Xue Xiaojing posted on her Facebook page “Nutritionist mother Xiao Jing’s life notes“The article stated that to improve brain function, diet is one of the factors that cannot be ignored, especially for students who are preparing for exams. The brain is composed of the cell membrane of a large number of nerve cells, and part of its fat has a key influence on the operation of the brain. Maintaining a balanced diet with moderate carbohydrates and healthy fats is important for long-term brain health.
She pointed out that the following 6 foods have an important impact on the health of the college entrance examination. Long-term consumption can improve brain function, improve memory and maintain brain smoothness.
Eating 1 avocado a day improves memory
Xue Xiaojing mentioned that in a 2020 study in the International Journal of Physiological Psychology, after 12 weeks of fresh avocado supply in 84 obese adults, their attention improved and their serum lutein concentrations also increased. Increase.
Another study found the effects of avocado on cognitive function, which is rich in monounsaturated fatty acids, carotenoids, fiber and micronutrients, and is a great source of carotenoids and lutein. Consuming 1 avocado per day for 6 months improves memory and spatial working memory in older adults. To improve brain function, add avocado to your daily diet.
Mackerel is rich in DHA to increase the speed of brain nerve transmission
Xue Xiaojing pointed out that Omega-3 fats have an important impact on our brain health, and foods rich in omega-3 can help improve memory and slow down mental decline. Among them, DHA, ALA and EPA in Omega-3 fatty acids (PUFA) are very important parts, especially DHA accounts for about 40% of the total fatty acids in our brain.
Nutritionists point out that mackerel is rich in omega-3, which can help improve memory and slow down mental decline. (The picture is taken from photoAC)
If the brain lacks Omega-3, it may lead to a decrease in the uptake of glucose by neurons, which in turn affects the speed of the brain’s neurotransmission of information, leading to depression, inability to concentrate and other problems. She recommends that mackerel, saury, eel, salmon and other fish are food sources rich in DHA, and it is recommended to take high-fat fish rich in DHA 3 times a week.
Nuts Improve Cognitive Ability Improve Reflexes
Choosing nuts as a snack is not only delicious, but also good for brain health, she said. Studies have found that children who eat more nuts will improve their reaction time, and the vitamin E and zinc contained in walnuts can help improve their reaction time. Adding walnuts to the diet is also thought to improve cognition and reduce the risk of mild cognitive impairment and Alzheimer’s disease.
Pumpkin seeds also contain many ingredients that are beneficial to the brain, such as zinc, iron, copper, etc., which are all elements that have an important impact on nerve signal transmission.
So you might as well choose some nuts to eat during snack time. As long as you control the portion, you can eat healthy and nutritious.
Additionally, nuts of all types have their own brain benefits, so choosing a wider variety is advisable, making sure to include pecans, walnuts, pumpkin seeds, and cashews; the Department of Health and Welfare recommends that 1 tablespoon of nut seeds per day, or 1 teaspoon per meal, is all you need To achieve the recommended amount of nutrition, the suitable daily intake is about 5 cashew nuts, or 5 almond nuts, or 10 peanuts.
A Bowl of Green Vegetables Every Meal Slows Brain Degeneration
Xue Xiaojing said that green leafy vegetables, such as kale, are considered superfoods for no reason. Studies have shown that including these green foods in the diet can not only delay age-related cognitive decline, but also have significant benefits for the brain development of children and adolescents. Regardless of age, add a bowl of vegetables to every meal, especially dark vegetables.
Cauliflower Contains Antioxidants Against Cognitive Deficits
Xue Xiaojing said that cauliflower hides antioxidants that can protect the brain, and is also rich in vitamin K and glucosinolates. These two ingredients are of great help to maintain brain function and memory, especially when dietary supplements are started during adolescence and adolescence, and can prevent cognitive defects in adulthood, so they must be included in the daily diet list.
Beets Increase Blood Flow to the Brain
When studying, if the blood supply to the brain is reduced, various negative effects can occur, and beets help prevent this from happening. Studies have shown that beets increase blood flow to the brain, especially the frontal lobe, which is responsible for decision-making and memory. With the addition of moderate exercise, the brain network was brought closer to that of a young adult. Try adding beet juice to your diet, along with a good exercise routine, to keep your brain’s network flowing.
Enhance brain power, not only live on food, 5 suggestions to maintain brain health
Xue Xiaojing said that while enjoying food that is good for the brain, it is necessary to know that these nutrients will not only flow to specific parts, but will flow to the place where the body needs it most. Therefore, a balanced and nutritious diet should be used instead of seeking a quick solution to the problem Way. In times of stress or when you need to boost your mental power, the following suggestions may help.
Nutritionists said that exercise can promote blood flow to the brain, provide oxygen and nutrients, and stimulate the generation of new nerve cells; Situation photo. (picture taken from freepik)
●Sufficient sleep: Sleep is an important time for brain repair and regeneration, and it is also a key time for memory consolidation. Even the most intensive workouts can’t make up for not getting enough sleep. Getting enough sleep improves memory, creative thinking, decision-making and learning.
●Arranging study time: Divide information into small, manageable parts. This strategy is called segmented learning or phased learning. Studies have shown that this improves memory retention and reduces learning stress because it is easier for the brain to process and store small pieces of information.
●Participate in exercise: Even only half an hour of moderate exercise can improve the processing speed of the brain. Exercise can promote blood flow to the brain, provide oxygen and nutrients, and stimulate the generation of new nerve cells. Moderate exercise can also improve concentration and memory.
●Timely rest: Resting allows the brain to have time to process and store learning information, and the alternation of studying and resting can improve memory, concentration and learning effects. The famous Pomodoro method is an advanced method that combines work and rest, which can effectively improve time management of concentration.
●Maintain adequate water intake: Water intake can affect concentration and overall brain performance. Dehydration can affect the structure and function of the brain, leading to decreased concentration, short-term memory, and emotional problems. So drinking enough water is very important to keep your brain healthy and functioning efficiently.
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