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7 foods that support brain health

Eating right is one of the most important factors for your mental as well as physical health. Although in fact there is no single food that can protect the brain and heal age-related disorders like Alzheimer’s or memory loss, but in return, they can completely support you. Promotes brain health and reduces the risk of these diseases.

In the article below, ApoGroups suggests you a healthy, balanced diet including these 7 daily brain-boosting foods that can help maintain memory, concentration and ability your concentration.

Whole grains – foods that help increase concentration

Like any other part of the body, your brain cannot function without energy. To ensure your focus, you need to make sure your blood circulation and brain are working properly and you’re fully supplied with energy (in the form of glucose). To get enough energy into the body, you can choose to use supporting foods such as whole grains with low GI.

When a food has a low GI, it releases energy slowly into the bloodstream, keeping you mentally alert throughout the day. Eating too few carbs like whole grains can lead to brain disorders and irritability. To ensure an adequate supply of dietary supplements, choose whole grains from brown rice, whole grain breads, rice and pasta.

Fish oil – food to support brain function

The body cannot produce essential fatty acids (EFAs), they can only be obtained through dietary supplements. Coconut oil contains a lot of natural omega-3 fats in the form of EPA and DHA. Fats can also be found in plants including flaxseeds, soybeans, pumpkin seeds, walnuts, and berries extracted from the seeds.

These fats are important for boosting the function of our brain, heart, joints and general health. In addition, although there is no specific evidence, omega-3 fats in your diet may play a role in helping to prevent and reduce symptoms related to depression.

Fish oil contains good fats in a ready-to-use state, allowing the body to absorb them more easily. The main sources of fish oil include salmon, trout, mackerel, herring, sardines, sardines and other types of smoked fish.

Low levels of DHA in the body can increase the risk of dementia, diseases like Alzheimer’s and dementia. Conversely, ensuring levels of EPA and DHA in the body can aid in stress management, improve mood, and boost serotonin transmitters.

For someone who is a vegetarian or vegan, you may want to add supporting foods like flaxseed, hemp and chia seeds to your diet or consider taking an omega-3 supplement. plant origin from microalgae. Mothers on a vegetarian or vegan diet, or those who are breastfeeding, should consider taking a supplement because omega-3 fats play an important role in central nervous system development. of your child.

Blueberries – foods that support short-term memory

According to research, the consumption of blueberries may be effective in improving or preventing short-term memory loss. Besides blueberries, you can also get the same effect with other dark red and purple fruits like raspberries and red vegetables or cabbage. These foods all contain similar protective compounds called anthocyanins.

Tomato – a food that helps prevent damage from free radical components

Tomatoes contain Lycopene, a powerful antioxidant that may help protect against the type of free radical damage to cells that occurs during the development of dementia, especially Alzheimer’s disease. Marinate cooked tomatoes and enjoy with a little olive oil to optimize absorption and use by the body. In addition, other foods that provide phytonutrients with similar protective functions include papaya, watermelon, and pink grapefruit.

Eggs – food to help avoid brain shrinkage

B-complex vitamins such as B6, B12 and folic acid are known to be important factors in reducing homocysteine ​​levels in the blood. Elevated homocysteine ​​levels may increase the risk of stroke, memory loss, and Alzheimer’s disease. A study in a group of elderly patients with mild cognitive impairment showed that after two years of treatment with high doses of B6, B12, and folic acid, brain shrinkage was significantly reduced compared with a small group treated with high doses of folic acid. placebo.

Other B vitamins including vitamins B1, B3, and choline also play an important role in regulating normal brain functions. In addition, Choline, which can be found in abundance in egg yolks, is essential for the brain’s memory-enhancing chemical.

Foods rich in B vitamins include eggs, chicken, fish, green vegetables, and milk. For those of you who are vegan, look to other supporting foods including plant-based milk and breakfast cereals for vitamin B12, or consider a supplement. Other useful vegetarian sources of B vitamins, including B6 are nutritional yeast, avocados, soybeans, nuts, and seeds.

Blackcurrants – foods that help reduce anxiety and stress

Vitamin C has long been considered one of the most important ingredients that play a role in increasing agility and acuity. Some research suggests that a vitamin C deficiency may be associated with an increased risk of age-related brain degeneration including dementia and Alzheimer’s.

In addition, vitamin C is very helpful in managing anxiety and stress. One of the food sources of vitamin C is black currants. Some others include red peppers, citrus fruits like oranges, and broccoli.

Pumpkin seeds – foods that support memory and improve mood

Rich in zinc than other nuts, pumpkin seeds have the ability to provide adequate zinc needed for the body. Zinc is important for enhancing memory and thinking skills. In addition, pumpkin seeds also contain magnesium, which helps fight stress, B vitamins, and tryptophan, a precursor to the chemical serotonin that helps improve mood. Other helpful food sources include beef, oysters, chickpeas, and nuts including cashews and almonds.

 

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