Our brain only makes up 2% of our body, but it requires a lot of energy to operate. in fact, 20% of calories What we ingest is used by the brain. If you’ve ever attempted a mentally challenging task on an empty stomach, you’re well aware of this fact. One of the best ways to keep your mind working well and prevent dementia and cognitive decline is to eat plenty of foods that nourish your brain.
Alzheimer’s disease, the most common type of dementia, affects approximately 6 million Americans and is expected to increase to 14 million by 2060 as the population ages. Cognitive decline, or impairment of memory, decision-making, and learning abilities, develops as neurons age and the brain slows down in general. This is directly related to the aging process and leads to a decline in memory, attention, and brain processing capacity.
Beyond the calories burned by performing all of the brain’s various functions, there are certain foods that help support brain activity. Here’s what you need to know about so-called brain foods.
What foods are best for brain health?
Fatty fish.
Research shows that when you eat Seafood only once a week It is thought to be associated with a lower risk of both Alzheimer’s disease and dementia. Our brains are primarily made up of omega-3 fatty acids called EPA and DHA, so it’s no surprise that foods containing these fats can help support brain health.
omega 3 It has been shown to protect the brain through its anti-inflammatory properties, ability to help generate new neurons, and the ability to help. remove plaque from the brain, one of the signs of Alzheimer’s disease. The best-known sources of EPA and DHA on earth are high-quality seafood such as wild Alaskan salmon, sablefish, and halibut. Wild-caught seafood is sustainably caught and contains fewer pollutants than farmed seafood.
What foods are good for brain health?
egg
micronutrients Colin It’s finally getting the attention it deserves Role in brain health, including memories, thoughts, and moods. Increased choline intake supports brain function and is thought to reduce the risk of some types of dementia, including Alzheimer’s disease. One of the best dietary sources of choline is eggs. One large egg contains 150 milligrams, which is about 25% of a man’s daily requirement and 35% for a woman.
Be sure to eat whole eggs, as the yolk contains choline (almost half of an egg’s protein, as well as many other vitamins and minerals). According to the American Heart Associationhealthy adults can include eggs as part of a heart-healthy diet.
walnut
According to research, eat walnuts It may be associated with improved cognitive function and memory and reduced risk of Alzheimer’s disease in groups at high risk for age-related cognitive impairment. Nuts are also associated with a lower risk of other diseases, such as cardiovascular disease and type 2 diabetes, which are risk factors for developing dementia. Whether you’re eating walnuts for heart health or brain health, you can rest easy knowing you’ve covered the bases for both.
berries
Known for being rich in antioxidants and polyphenols, berries contain several disease-fighting compounds. According to research, eat berries has a protective effect against cardiovascular disease, cancer, Alzheimer’s disease. Inflammation is a major cause of Alzheimer’s disease and other chronic diseases. Strawberries too blueberry It has anti-inflammatory properties.
a Strawberry research Researchers found that giving elderly people between the ages of 60 and 75 the equivalent of two cups of strawberries daily for 90 days showed improvements in memory and learning tests.similar study, When participants who ate the equivalent of one cup of blueberries each day took language learning and task switching tests, they made significantly fewer errors on both the 45th and 90th day tests.
prune
Known for their benefits for gut health and bones, prunes are also great for your brain. Prunes are rich in potassium and are also a source of vitamin B6 and copper, micronutrients that contribute to the normal functioning of the nervous system. Moreover, the study Prune research shows that the dried fruit has anti-inflammatory, antioxidant, and memory-improving properties. This advantage may be due to the high content of anthocyanins, blue plant pigments.
citrus fruit
One of the markers of Alzheimer’s disease is neurodegeneration. The peel of a small citrus fruit from Okinawa called Shikwasa Lime (also called Shikwasa) contains nobiletin. Nobiletin has been shown to protect nerve cells and have anti-inflammatory effects, making it a promising potential treatment for Alzheimer’s disease. The good news is This important compound It is also found in tangerines, oranges, tangerines, and grapefruit.
cocoa powder and dark chocolate
Cocoa beans are rich in flavanols, which help fight inflammation in the body. increases blood flow to the brain.select dark chocolate Eat it with milk chocolate to get more of the protective polyphenols.
extra virgin olive oil
As a standard of mediterranean dietextra virgin olive oil is rich in polyphenols and vitamin E. 2023 survey A study conducted at the Harvard T.H. Chan School of Public Health found that consuming half a tablespoon or more of EVOO daily was associated with a 28% lower risk of death from dementia compared to consuming no or very little olive oil. I understand that. The study also found that replacing one teaspoon of margarine or mayonnaise each day with the same amount of EVOO reduced the risk of death from dementia by 8 to 14 percent.
Tips to improve memory
Dr. Andrew Budson, author of “Why We Forget and How We Can Remember Better,” tells TODAY that beyond what we eat, there are other habits we can work on to support brain health. com.
Here are some strategies to remember things better.
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Focus on what you want to remember.
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Organize what you want to remember, whether it’s reflecting on the sights, sounds, smells, thoughts, and feelings of an experience, or content you need to memorize for a presentation or exam.
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Understand what you want to remember, such as the deep meaning and significance of life episodes, individual elements of presentations and exams
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Relate what you are learning to what you already know and have experienced
In addition to the tips above, Budson says you may want to break some habits that can hinder your memory over time. These include:
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Don’t change bad habits right away. Quit bad habits immediately. Otherwise, it will become part of your habit. For example, never leave your keys, wallet, or cell phone in hard-to-find places, even once. If you don’t, you might end up searching around your house frequently looking for them.
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Not paying attention to where you are or what you are doing. This is the number one reason why people have trouble finding their cars, keys, phones, etc. For example, when you stop your car, pay attention to where you park it and where you leave your keys.
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not involved aerobic Regularly. Aerobic exercise releases growth factors from the brain that help grow new brain cells in the hippocampus, the part of the brain where new memories are formed.
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There is sedentary And I watch too much TV. Even if you’re cutting back on strenuous exercise, new research suggests it’s important to stay sedentary and avoid watching TV for more than an hour a day.
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Eating too much unhealthy food. While it’s okay for everyone to have the occasional dessert, red meat, butter, soda, refined sugar, or flour, it’s important to get the majority of your diet from food. mediterranean Menu includes fish, olive oil, fruits and vegetables, nuts and beans, and whole grains.
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While Budson doesn’t recommend any specific supplements for brain health, he does encourage people to take the right supplements. vitamin D After age 40, have your vitamin B12 levels checked by your doctor at least once every 10 years.Levels of both vitamin D and vitamin B12 B-12 appropriately necessary memory function.
Recipes for brain health
Dig into these great recipes for a delicious brain boost.
Lemon pepper salmon and orzo one bread Written by Riley Wofford
Bright and spicy green shakshuka Written by Asha Nurjaja
Walnut lentil bolognese Written by Radhe Devrkya Shetty
strawberry rhubarb crisp Written by Jesse Sheehan
Siri Dairy’s Watermelon, Blueberry and Feta Salad Written by Siri Daly
Italian lemon ricotta cheesecake Written by Jesse Sheehan
Zesty summer citrus salad Written by Carrie Parente
chocolate peanut butter energy bite Written by Joy Bauer
Ina Garten’s Chicken Marbella Written by Ina Garten
This article was first published today.com
