Like muscles, the brain can be exercised and needs nourishment. If you want to live long, not get sick, want to be happy and be able to take care of yourself, have dignity without causing trouble to others, you must take care of both the brain and the muscles. Preventive medicine physician Lausanne Jiasen recommends 7 brain-friendly foods that will make you smarter as you get older.
The leader among antioxidant ingredients is blueberries. Experiments have confirmed that adults at risk of dementia who eat blueberries for 12 weeks not only improve their memory and mood, but also have better fasting blood sugar values.
Of course, you don't need to eat non-blueberries, you can see the word "berry" or "Berry", such as strawberry, raspberry, cranberry, black currant, mulberry, which can protect the brain, anti-oxidation, and prevent degeneration disease.
Eating chocolate at least once a week will improve visual-spatial memory and abstract reasoning skills. However, in order to avoid excessive intake of refined sugar, please choose at least 80% cocoa content, if you are not afraid of bitterness, 85%, 90% is better.
Cocoa contains a precious mineral "magnesium" that is deficient in 80% of people today. Magnesium deficiency is prone to sleep disorders, migraines, emotional instability and neurasthenia. Eating good dark chocolate is not only a taste enjoyment, but also helps to supplement magnesium; drinking hot cocoa is also possible, remember not to add too much sugar.
Contains: spinach, mustard greens, green cabbage, cauliflower, kale, all rich in nutrients needed by the brain, such as vitamin K, lutein, folic acid, betaCarotene, etc., help maintain normal brain function and slow down cognitive decline. According to research, people who eat rich dark green vegetables every day have brains that are 11 years younger than the average person.
The walnut that looks like a brain can really "fill the shape with the shape", making it difficult for people to "break the head shell". The main thing is the Omega-3 in it. Experts who study the brain speculate that DHA and EPA in omega-3 unsaturated fatty acids help prevent the accumulation of "beta amyloid" plaques, which are listed as suspected Alzheimer's plaques. It causes damage to neurons in the brain, triggering a cascade of degradation of memory, cognition and overall mental function.
Use good oil to protect your head. In addition to walnuts, you can also eat linseed oil, bitter tea oil, avocado, and cashew nuts.
If the concentration of vitamin E in plasma is low, people's memory will also be poor. According to a study published in the Journal of the American Medical Association, high doses of vitamin E significantly slowed the progression of Alzheimer's disease.
Almonds are rich in vitamin E, which are suitable and convenient to eat as a snack. Others include gorgon, fried peanuts, sunflower seeds, sesame paste, pine nuts, wheat germ and pumpkin, which are also good sources of vitamin E supplementation.
Contains: brown rice, whole wheat, buckwheat, oats, quinoa, etc. Unrefined grains that still retain complete nutrition are all whole grains, mainly because they are rich in vitamin B.
Vitamin B brings vitality, and is also the key raw material to ensure that the brain neurotransmitters can be manufactured, the transmission of information between neurons is unimpeded, whether there are enough happy hormones, and reducing the risk of brain neurodegeneration, vitamin B B all played an important role in it.
Every cell in the human body contains a lot of water, and water is really important. Insufficient water content in the body not only weakens the cognitive ability and judgment of the brain, but also may trigger negative emotions such as panic, depression, and rage; if you are not in a beautiful mood, it may not be caused by others, and it is more likely to imply that you are in a state of chronic dehydration.
Dehydration can lead to inaccurate judgment and abnormal reaction speed. The resulting traffic accident is no less dangerous than drunk driving. Many people often forget to drink water.
◎ This article is from / Lausanne attendees ◎ Image source/Provided by Dazhi Image/shutterstock
No comments:
Post a Comment