Based on a nutritionist

The main points

• A mind diet rich in brain friendly food can reduce the risk of Alzheimer and dementia.

• Leaf greens, eggs and salmon can help maintain memory and overall brain function.

• Blueberries, lamb and walnuts offer nutrients that support cognition and overall brain health.

The brain is your body control center responsible for movement, thought, emotions, breathing and more. Because the brain has such a great job, it is imperative that we are rich in fuel and nutrients to help properly function and stay healthy. The food we eat plays a huge role in our brain structure and health. Foods rich in vitamins, minerals, antioxidants, flavanols, polyphenols and omega-3 fatty acids can help improve memory, cognitive function and overall brain health.

In addition, studies have shown that following a thoughtful diet, Mediterranean diet and DASH diet that promotes a specific brain healthy food can help reduce the risk of your Alzheimer’s disease and dementia. Many of the foods we have included here are on the Mind diet list of best brain foods. Here are six things you should eat to get better brain health.

In the photo, the recipe: Anti -inflammatory strawberry and cabbage salad with burrata

1. Leafy greens

Leaf greens such as cabbage and spinach are packed with nutrients including vitamin K, beta -carotene (vitamin A precursor), folate and vitamin E. Vitamin E is an antioxidant to protect cells from free radical damage and was linked to prevent the decrease in the aging population. Vitamin K and beta -carotene were also linked to brain health, helping to avoid memory loss and improve knowledge. Increasing leafy greens does not require difficulty. When preparing a cocktail, you can try to add a handful of greens or add a serving of greens to your favorite stewed recipe.

In the photo, the recipe: Greek -inspired burgers with herbal feta sauce

2. Lamb

Are you a fan of lamb? If so, you may be surprised to know that the lamb was associated with benefits such as long -term cognition. One study states that lamb but not other red meat, weekly consumption may be associated with better long -term cognition. The 10 -year study noted that the improvement of fluid intelligence scores for individuals consuming certain foods, including lambs, improved. The lamb is made in every US state and is available all year round, making it easy to add to your diet. Try to add a lamb to your favorite stew recipe or cook on a grill.

In the photo, the recipe: Spinach and mushroom bucket

3. Eggs

Eggs are one of the most popular breakfast foods and for a good reason. They offer many health benefits, especially when it comes to brain health. According to research, regular egg use was associated with reduced loss of memory in older adults. Eggs are one of the best sources of choline food that can support brain function, helping to maintain memory and communication between brain cells. Although eggs are usually served at breakfast, you can enjoy any food. Try to use eggs to make a savory dinner.

4. Salmon

Salmon is usually known as a great source of protein, but did you know that it is also perfect for brain health? Fatty fish such as salmon are high in omega-3 fatty acids, which are very important for brain development and function. In addition to improved brain health, these fatty acids were also associated with reducing the risk of heart disease and arthritis. Salmon can be prepared in many ways. It can be cut and paired with a sincere portion of vegetables or added to your favorite pasta dish. Our five-star walnut muscles crushed salmon (photo above) will help you deliciously increase your omega-3 consumption.

In the photo, the recipe: Lemon blueberry overnight oats

5. Blueberries

While all berries are beneficial to brain health, the bruises are at the top of the list. They contribute to the necessary nutrients to the body, including vitamin C, vitamin K, manganese and phytonutrients. These nutrients help stimulate the flow of blood and oxygen in the brain, resulting in improved concentration. Studies show that eating bruises can help maintain a cognitive function and reduce the risk of dementia for certain people who may be at greater risk. There are many ways to enjoy this delicious fruit – try to add a handful to your cocktail recipe or clean a few berries to make a delicious bruise chia jam.

In the photo, the recipe: Spice walnuts

6. Walnuts

Nuts are a great addition to any diet regimen, but what contributes most to brain health is walnuts. In fact, research shows that eating about 1-2 ounces of walnuts per day can improve cognitive function. This is because they contain a great source of alpha-linolenic acid (Ala), which is the plant omega-3 essential fatty acid, which helps neutralize cognitive decline in suppressing inflammation and oxidative stress. Inflammation and oxidative stress were associated with Alzheimer’s disease and dementia. Try to add a portion of walnuts to a sincere salad or pair them with a variety of roasted vegetables.

Our expert is taking

The food you eat plays an important role in brain health. You can help you improve your cognitive function, memory and alertness by incorporating a variety of nutritious foods such as leafy greens, lamb, eggs, salmon, blueberries and walnuts. These foods can also help reduce the risk of age -related neurodegenerative diseases such as dementia and Alzheimer’s disease.

Read the original article about Eatingwell