Tasty and healthy.
Right products can have a significant impact on brain function and slow age-related changes, reports the Chronicle.info with reference to Browser.
About this on his page on the social network Facebook wrote nutritionist Faith Palamar.
“Unfortunately, there is no magic pill or super food that would completely stop the aging process of the brain. However, if your diet lots of fruits, vegetables, legumes, whole grain products and healthy fats, then you have the ability to significantly slow age-related brain changes,” said a nutritionist, adding that the inclusion of many products in the diet on a regular basis can improve brain health, which should lead to improved mental function.
According to Palamar, research shows that the best foods for brain are hElen, lettuce, broccoliwhich are rich in healthy nutrients such as vitamin K, lutein, folic acid and beta-carotene. Studies show that these plant products can help to slow the decline in cognitive abilities.
Also the nutritionist said that oily fish is a source of omega-3 fatty acids. “Healthy unsaturated fats, associated with lower levels of beta-amyloid in the blood is a protein that forms deleterious complexes in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties with low mercury content such as salmon, cod, canned light tuna and Pollock. If you are a fish lover, choose vegetable sources of omega-3 such as flax seeds, avocado and walnuts” — said Palamar.
Also, the dietitian reminded about the benefits of berries. “Flavonoids are natural plant pigments that give berries their brilliant shades, also help to improve memory. In a 2012 study, published in the “Annals of neurology”, researchers from Brigham and women’s hospital Harvard found that women who consumed two or more servings of strawberries and blueberries each week slowed memory decline up to two and a half years,” said the doctor.
In addition, the nutritionist also noted the beneficial properties of tea and coffee, noting that in the study of 2014, published in The Journal of Nutrition, participants with a higher consumption of caffeine is better evaluated tests for mental function. According to another research, caffeine can also help to strengthen new memories.
Another useful product Palamar called walnuts. “Nuts are excellent sources of protein and healthy fats, and walnuts, in particular, can also improve memory. Walnuts contain lots of omega-3 fatty acids in the form of alpha-linolenic acid (ALA), which helps to lower blood pressure and protects the arteries and is good for heart and for the brain,” said the doctor.