Unfortunately, our brain circuit is very fragile," said clinical researcher and author of "The Brain's Powerful Food," Barnard said. "Sometimes, you can't remember a name or a word, although it's usually yours. Well-known things. He explained that there are many factors that cause a sudden disruption of the brain circuit, such as lack of sleep, side effects of drugs, and poor dietary nutrition.
Fortunately, eating can effectively improve the working conditions of the brain. A correct diet will make our minds and minds active. Take a look at the following seven brain foods. (These foods are not only beneficial to the brain but also beneficial to the heart.)
1. Blueberry
“Many berries contain antioxidants, and there are some that are effective in slowing down the inflammation. Researchers have done experiments on the effects of berries on the brain,†Barnard said. According to the University of Cincinnati research results, blueberries have a significant effect on improving learning ability and memory. In addition, a follow-up study of the 2012 “Health Care Study†showed that compared with strawberries, middle-aged women who eat blueberries have an average decline in their cognitive abilities for two years.â€
2. Grape
In a small trial, the subjects were a group of people with mild cognitive impairment. The University of Cincinnati researchers provided them with Concord grape juice. The results showed that the subjects’ learning ability improved and even the short-term memory was improved. Barnard said. Consistent with this experimental result, previous animal trial data also showed that drinking grape juice promotes memory and motor function. Barnard recommends drinking grape juice three times a week. “You can put the grape juice on your oatmeal breakfast, you can also take it away as a snack in the afternoon, or it can give you a colorful salad.â€
3. Sweet potato
Sweet potato is a staple food for residents of Okinawa. These inhabitants are the longest living people on Earth. They have maintained a good mental state and a clear mind all the way to the old. It is precisely because of this that Okinawa residents are famous. Beta-carotene is an antioxidant that effectively protects the brain. The quality of carrots also contributes to it. In fact, studies have shown that carotenoids and vitamin C can prevent Alzheimer's disease. A sweet potato contains about 100 calories and 14 mg of beta-carotene, which is about twice the amount of beta-carotene you need every day.
4. Cocoa powder
A cup of hot cocoa can not only help you to fight cold, but also make your brain more flexible and clearer, says nutritionist Joey Bauer. “Cocoa powder (ground from cocoa beans) and cocoa beans (cocoa beans baked, peeled, and sliced) contain antioxidants called flavanols, which relax blood vessels and promote Blood circulation, which is good for the health of the brain. Not only that, the proliferation of caffeine can promote blood vessels to expand, so that oxygen-rich blood quickly reaches the brain." Joey suggested using a spoonful of cocoa powder, mixed in yogurt, do A healthy new edition of "Chocolate Pudding."
5. Squid
60% of the brain's components are fat, Powell said. "The fatty acid that makes up the brain is a type of omega-3 fat called DHA, or called docosahexaenoic acid." One of the main sources of this fat is It is salmon.
DHA protects nerve cells from oxidative and inflammatory damage. “It also accelerates the exchange of brain cells, which improves memory and improves cognitive levels.†In fact, research published in the Journal of Neurology also showed high levels of DHA and EPA (eicosapentaenoic acid). Compared with those of people, those with low DHA and EPA (eicosapentaenoic acid) levels are more likely to age, showing poor visual memory and lacking abstract thinking and executive ability.
Bauer suggests that to keep the brain's DHA content, it is best to eat fresh or canned salmon twice a week.
6. Almonds
"Almonds are rich in vitamin E, which is a key factor in the body's antioxidants," Barnard said. He quoted a Dutch study. In this study, they conducted a 10-year follow-up survey of 5,400 participants over the age of 55. Barnard said, "Research shows that people who take too much vitamin E have a 25% lower risk of developing Alzheimer's disease or other dementia." Each ounce of almond contains 7.3 mg of vitamin E, not only So, almonds also contain a lot of calories (about one calorie for an almond). So Barnard reminded everyone, "Don't eat too many almonds at a time. You can eat a little bit each time, and you can meet your need for vitamin E one day."
7. Spinach
Many people eat spinach in order to strengthen their muscles, but Barnard said green leafy vegetables can also stimulate brain development, because green leafy vegetables contain large amounts of folic acid - a very important vitamin B for the brain. The Netherlands has a three-year trial in which people aged between 50 and 70 years of age are kept folic acid for a long time. The results showed that these people's memory was significantly enhanced, and they were quick-thinking and easy to move compared with those who did not add folic acid. Barnard recommends supplementing folic acid two or three times a day (cabbage, cabbage, mustard, and other colorful vegetables can all supplement folic acid).
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