No effort has been shown to be effective in preventing cognitive decline with age. Similarly, no diet can reduce the negative effects of aging on the brain. It is true that a diet rich in nutrients can protect the brain from disease.
A healthy brain with a healthy diet
Nutritionists stress that it is most important for everyone to follow a healthy diet to keep the brain healthy. For this, our diet should include a lot of fruits, vegetables, legumes and whole grains. These are called brain foods which are necessary to keep our mind healthy. According to Mind Food, choose fats from plant-based foods and healthy fats instead of protein and saturated fats from fish.
what is research
Neuroscientist Fernando G Nilla has been researching the brain and diet for 5 years. He talked about the nutritional factors that maintain mental health. For example, diets rich in omega-3 fatty acids can help people’s cognitive processes. They also help regulate genes important for maintaining synaptic function and plasticity. On the other hand, a diet rich in saturated fat increases the risk of neurological disorders in both humans and animals.
According to Harvard University Health Research, Mind means Equality.
Derived from the Mediterranean Intervention-DASH for Neurodegenerative Delay.
The goal of the MIND diet is to reduce the effects of dementia. This can reduce the decline in brain health that often occurs with aging. It is a combination of the Mediterranean diet (a plant-based diet with an emphasis on eating fruits and vegetables) and the Diet to Lower Hypertension (DASH).
These are the ones that keep the brain healthy, i.e. Mind Food.
Research shows that the best brain food is the one that protects the heart and blood vessels.
1 Green leafy vegetables
Leafy greens like kale, spinach, and broccoli are rich in nutrients like vitamin K, lutein, folate, and beta carotene. Studies show that these plant foods are healthy for the brain. These can contribute to cognitive decline.
Fish Omega 3 Fatty Acids
Fish is rich in omega-3 fatty acids. Healthy saturated fats linked to lower blood levels of beta-amyloid. This is a protein that prevents harmful plaques from forming in the brains of people with Alzheimer’s disease.
Try to eat fish at least twice a week. Choose fish that contain mercury. Salmon, cod, light canned tuna and pollock. If you don’t eat fish, you can choose sources of omega 3 such as flax, avocado and walnuts.
3 berries
Flavonoids, natural plant pigments that give berries their bright color. Studies show that they also help improve memory loss.
According to a Harvard University study, women who ate two or more servings of strawberries and blueberries each week delayed memory loss by two and a half years.
4 Tea and coffee
The caffeine in your morning coffee or tea not only boosts your mood, but can also help strengthen your brain. In a 2014 study published in The Journal of Nutrition, participants who consumed caffeine scored better on mental performance tests.
According to other studies, caffeine can also help consolidate new memories. Johns Hopkins University researchers found that groups of participants who consumed caffeine were able to recognize images better.
5 walnuts
Nuts are an excellent source of protein and healthy fats. Walnuts can also improve memory. Walnuts contain an omega-3 fatty acid called alpha-linolenic acid (ALA). Walnuts are rich in ALA and other omega-3 fatty acids, which lower blood pressure. It is good for both the heart and the mind.
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