Ten Foods For The Brain
Eat many kind of seafood like salmon, albacore tuna, mackerel, and sardines is great for our brain health because they are packed with omega-3 fatty acids, powerful and versatile nutrients that are essential for a healthy mind. About 40% of the fatty acids in brain cell membranes are DHA, one of the main omega-3 fatty acids in fish oil. Experts believe it’s probably necessary for transmitting signals between brain cells.
Researchers at Tufts University (in a 2006 study) found that people who ate fish 3 times a week and had the highest levels of DHA in their blood slashed their risk of Alzheimer’s disease by 39% But we have to consider the mercury exposure in albacone tuna, so we may have it about 6 ounces per week
Leafy Green or green vegetables
Broccoli, cauliflower, cabbage, kale, bok choy, and brussels sprouts are filled with antioxidants like vitamin C and plant compounds called carotenoids, which are particularly powerful brain protectors.
Antioxidants prevent damage from free radicals, which are waste products our body makes when cells use fuel to create energy. Our brain is especially vulnerable to damage from free radicals because it uses a lot of fuel (it’s only about 3% of our body weight but uses up to 17% of our energy). Since our mind makes a lot of these toxic by-products, ample antioxidants help to disarm and defuse them.
All antioxidants (from a variety of plants) are good for our brain, these veggies are especially effective. A Harvard Medical School study of more than 13,000 women found that those who ate the most lowered their brain age by 1 to 2 years. We can have vegetables in our daily meal.
Avocado, Nuts, Oils, and Seeds
They all contain another important antioxidant: vitamin E. In one study, researchers found that people who consumed moderate amounts vitamin E—from food, not supplements—lowered their risk of AD (Alzheimer Disease) by 67%. Have about 2 ounces of almonds are pretty good for our vitamin E portion
This is definitely my favorite! Who doesn't like chocolate ? of course, if you have some chocolate allergic so this is not for you. But for most people, man or woman do like chocolate. Sweeten your brain-boosting diet with the dark kind (at least 70% cocoa); it contains flavonoids, another class of antioxidants that some research links to brain health. Other flavonoid-rich foods include apples, red and purple grapes, red wine, onions, tea, and beer. Beer ? Yes..beer. I don't drink beer personally, but if you do, you could have it in moderate amount.
Curry is a spicy-traditional dishes from Asia which become well known worldwide. Go for Thai or Indian takeout; these cuisines often use the potent spice known to fight inflammation. Animal studies have shown that curry’s active ingredient, curcumin, actually clears away Alzheimer’s-causing proteins in the brain called amyloid plaques (though more research is needed in humans).
Suggestions in serving curry : As meat marinades, salad dressings, pasta sauces, and eat with rice.
Fiber-rich oatmeal, oat bran, brown or red rice, and so on help stabilize blood glucose (sugar) levels, compared with refined carbs like white bread and sugary foods. Our body digests these simple sugars quickly, so we will have a sudden energy spike—and subsequent plummet.
Glucose is the brain’s main source of fuel, it’s important to keep levels steady; during a crash, we will feel tired and crabby and have trouble concentrating. We should have about 25 grams of fiber, vegetables, fruits, and beans.
Berries like blue berries, strawberries, etc may protect our brain. Research indicates these berries contain antioxidant. Although the mechanism isn’t fully understood. Some scientists think they help to build healthy connections between brain cells.
Suggestion serving : Daily, added to yogurt, oatmeal, or cereal for breakfast or an afternoon snack.
The most important element for our body and brain. Every cell in our body needs water to thrive, and our brain cells are no exception; in fact, about three-quarters of our brain is water. A small Ohio University study found that people whose bodies were well hydrated scored significantly better on tests of brainpower, compared with those who weren’t drinking enough.
Drink it: Throughout the day; aim to sip 6 to 8 glasses total.
Alcohol (in moderation)
While chronic, heavy drinking can cause serious dementia, research shows that imbibing lightly may protect the brain. In one JAMA study, people who had one to six drinks a week were 54% less likely to develop dementia than teetotalers. Experts aren’t sure why, but some doctors point out that moderate drinkers have reduced rates of heart disease too. Small amounts of alcohol may protect both the heart and brain by preventing blockages in blood vessels. Although I never had it.
Drink it: Once a day or less—and have no more than one drink. If you have a family history of breast cancer, talk to your doctor.
Well this one is great, I am a coffee lover. Caffeine is another substance wherein the dose makes the poison: In excess, it can cause brain fog, but in moderate amounts, caffeine can improve attention span, reaction time, and other brain skills. A 2007 French study found that women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none. Another review showed that coffee drinkers may cut AD risk by up to 30%.
We may drink it: Daily, limiting caffeine intake to 300 to 400 mg; an 8-ounce cup of coffee has around 100 mg. I used to have a cup of coffee a day and it's enough for me.
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