04/11/2021
15 HEALTHY FOOD THAT MAKES YOU BETTER
1. Berries
Strawberries, blueberries, and raspberries are rich in antioxidants that promote your overall health and brain health.
The nutrients in these berries have the potential to slow cognitive decline, says Ginger Hultin, RD, a spokesperson for the American Academy of Nutrition and Dietetics.
Berries are high in flavonoids, especially anthocyanins, a type of antioxidant that can cross the blood-brain barrier and positively affect the area of โโthe brain involved in learning and memory function, that is. hippocampus. The reason for these positive results may be due to the antioxidant and anti-inflammatory properties of the berry.
A study at Brigham and Women's Hospital found that eating berries can delay "cognitive aging" by up to 2.5 years.
2. Cocoa powder or dark chocolate
Dark chocolate has cocoa powder as the main ingredient. Raw cocoa powder contains brain-boosting compounds, including a large number of antioxidant molecules, mainly flavonoids.
Flavonoids, can enhance your cognitive abilities. Favonoids are required to create new neurons in the brain and also improve the ability to form new memories or blood circulation to the brain.
A study (spanning nearly 40 years) published in the journal Appetite found that people who ate chocolate at least once a week had better memory.
So, choose dark chocolate with at least 70% cocoa to enjoy. Or you can drink two cups of hot cocoa a day (for 30 days) to improve memory and brain blood flow.
3. Tea
Tea is a favorite weight loss drink for many people. It is also a drink that helps prevent cancer. Tea contains caffeine, an instant energy booster, but tea also provides the more calming amino acid L-theanine, which can help you relax without causing drowsiness. Green tea, in particular, may help reduce the risk of cognitive disorders.
Tea is packed with EGCG โ an important antioxidant that contributes to increased nerve cell production in your brain. A study published in Molecular Nutrition & Food Research found that EGCG, an inorganic compound in green tea, prevents memory loss and degenerative diseases.
A Korean study has found that green tea can help increase alertness and boost your memory. Researchers have also found that the antioxidants found in green tea may help protect the brain and reduce the risk of dementia.
If coffee isn't your thing, try switching to green tea.
4. Walnuts
Many nuts are helpful for brain health, but walnuts are the only nuts that contain great alpha-linolenic acid (ALA). ALA can be converted to omega-3 DHA and EPA. These are important components that make up brain cells.
In a 2015 study, published in The Journal of Nutrition, Health & Aging, researchers found that adults (between the ages of 20 and 59 years old) had better cognitive abilities. Wake up better when eating walnuts for a long time.
5. Dark leafy greens
Dark, leafy greens like spinach, broccoli, and kale are packed with antioxidants, including vitamin C, vitamin K, and beta-carotene, which are essential for promoting brain health. They are a healthy source of folate that enhances information processing speed and memory recall.
In addition, cruciferous vegetables also contain sulforaphane compounds that have the ability to protect the brain, especially the cerebral blood vessels, from damage. In fact, an older study evaluated the diets of patients with early-stage Alzheimer's and found that they were getting less vitamin K from their diets than those without the disease.
6. Cold water fish
Cold water fish include: mackerel, herring, tuna, salmon, sardinesโฆ
They are a rich source of Omega-3. Omega-3s are important for brain function. Did you know, the EPA and DHA in Omega-3s are key to building brain cells, since most of our brains are made up of fat.
If you lack this amino acid, you will quickly feel tired, poor memory, mood swings and neurodegeneration.
A study published in the American Journal of Clinical Nutrition found that regularly eating cold water fish can reduce the risk of dementia by 20%.
7. Beef
Iron is important for making red blood cells in the blood. If there is anemia, the brain will not receive enough oxygen, brain cells will gradually die, leading to cognitive decline, body fatigue.
Therefore, beef is the top food to provide iron for the body. If you are a vegetarian, you can choose other alternatives that come from legumes or whole grains.
Foods rich in vitamin C will facilitate the body's ability to absorb iron, so do not ignore these vitamin-rich fruits.
8. Egg Yolk
Many people often omit egg yolks when eating this food because they think they
