Recommended include fish, green vegetables, eggs, nuts, berries and turmeric.
Brain nutrition is separate. The brain is the most energy-consuming organ in the human body and mainly uses glucose obtained from foods to produce energy. However, for optimal brain health, you need to consistently consume a variety of nutrients such as vitamins, minerals, antioxidants, and fatty acids. In this article we present foods that are particularly beneficial for brain health, based on the American health newspaper “Health”.
First of all, it is a “fish” rich in omega-3.
Fatty fish such as salmon, mackerel and herring are excellent sources of EPA and DHA, omega-3 fatty acids essential for the brain. These fatty acids help the brain learn, improve memory, increase blood flow and even contribute to the prevention of neurodegenerative diseases such as Alzheimer’s. A 2017 study found that people with high levels of omega-3s had increased blood flow to the brain, which was associated with better cognitive and thinking skills.
Secondly, it is a “green vegetable” rich in vitamin K.
Leafy greens like spinach, kale, and kale are rich in vitamin K, lutein, nitrates, and folic acid, which may slow age-related cognitive decline. The U.S. Dietary Guidelines recommend that adults consume 2.5 cups of vegetables per day, but most do not meet this requirement. You can supplement it by adding vegetables to salads, smoothies, pasta and grain dishes.
Third, eggs are rich in protein and essential amino acids.
Eggs are an essential ingredient in various dishes and most importantly contain choline, which supports brain health. Choline acts as a precursor to acetylcholine, which is essential for brain development and cognitive function. Eggs also provide nine essential amino acids that the human body cannot produce on its own, so adequate protein intake helps prevent cognitive decline.
Fourth, “walnuts” support long-term brain health.
Nuts provide a variety of nutrients that promote brain health, including unsaturated fats, vitamins E and K, magnesium, copper, potassium, selenium, dietary fiber and antioxidants. Studies have shown that long-term walnut consumption can reduce the risk of cognitive decline in older adults. Dried fruit can be used in a variety of ways, including in salads, dips and whole grains.
Fifth, “berries” are rich in antioxidants.
Berries are rich in flavonoids and vitamin C, which fight oxidative stress in the brain. This can help prevent neurodegenerative diseases and age-related cognitive decline. Berries can be consumed in various forms, so they can be enjoyed as a snack that is good for the brain at any time of the day.
Sixth, the curcumin contained in “turmeric” is effective in preventing aging and depression.
Curcumin, the main component of turmeric, has antioxidant, anti-inflammatory and antimicrobial properties, which prevent some neurodegenerative diseases and may also help improve symptoms of depression and anxiety. For most recipes, only a small amount of curcumin is sufficient.
Nutrition for brain health is not just a choice, but an essential element. If you consistently consume the necessary nutrients through these foods, you can optimize brain function and protect yourself from various neurological diseases. Maintain a balanced diet and use these superfoods appropriately.
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