Want to stay sharp? Health experts recommend these 7 superfoods for better brain health

Main tracks

• Eating these superfood products can improve blood circulation, reduce inflammation and protect against age -related health decrease.

• Food that maintains brain health can also improve heart health, blood sugar and mood, among other benefits.

• Food with brain -stimulating nutrients is usually easy to find and include in everyday dishes (this list does not contain fancy supplements or gourmet special foods!).

What we eat can directly affect the functions of our brain. A diet related to cognition and memory, mood or mental clarity can affect the diet throughout our life expectancy. So which foods have the greatest effect on the brain?

While almost all plant foods have their own benefits, there are several basic types that show that studies actually increase brain health. And certain seafood has anti -inflammatory benefits. Bonus: Food that benefits your brain is also useful for other body systems such as your heart, digestive function and blood sugar. Read on to find out about my best food kits with extra insights from Brain Health Nutrition Expert and Los Angeles, a registered dietitian Maggie Moon, MS, RD, the new book Mind Diet: 2nd Edition.

Eating for brain health

The Moon recommends that people prioritize “a variety of colorful plants for food food to provide useful bioactive plant nutrients that support optimal brain health”. The Moon adds that this is because “these foods increase the blood flow to the brain and nutrient blood flow, help brain cells to grow and survive, protect brain cells from oxidative stress, prevent damage to neuro -infection and help cleanse the protein associated with Alzheimer’s disease.”

Vegetables will be killed

The vegetables, including cauliflower, cabbage, broccoli, bok choy, Brussels sprouts and more, are phytochemical, known as sulforaphane, which has anti -inflammatory and antioxidant properties, which can be particularly protected from the brain. Sulfoophan was investigated for his role in reducing the risk of Alzheimer’s disease, ischemic stroke and Parkinson’s disease.

Leafy green vegetables

Leafy green vegetables are one of the easiest and most useful foods you can eat for your brain. According to the moon, “leafy green vegetables are rich in lutein – an antioxidant that likes to make the eye and the brain where it also protects against oxidative stress.”

The Moon also shared the fact that research on the University of Georgia College of Public Health shows that lutein could improve the mental flexibility necessary to solve problems. How to include more leafy greens in your diet? Briefly cut is good! “The simplest way I attracted people to eat more leafy greens is to encourage them to get pre-washed greens for babies-they are mild taste and always ready. I recommend them to try them in soups, salads, cocktails, grains and blinds and omelettes,” says Moon.

Berries

Berries such as raspberries, strawberries, blackberries, blueberries, cranberries, mulberry and more – many good nutrients for the brain in a small packaging. They can help fight inflammation, protect cells from damage and improve neuronal communication. While all berries are concentrated polyphenol sources, the moon emphasizes that bruises (and, more precisely, wild Blueberries) are one of the best choices adding: “The main type of bruising polyphenol is anthocyanins, which are associated with reduced cognitive downturn, lower oxidative stress and improved brain cell survival.”

Wild bruising is significantly more anthocyanins per serving than regular bruises, although the moon offers to eat berry mixture as a snack to benefit from a variety of different brain healthy nutrients. Look for fresh berries when they are near you during the season, or go to the freezer passage where they can be found all year round.

Related: 7 Healthiest Frozen Foods You Can Find in the Shopping Center, says registered nutritionists

Especially innocent olive oil

Extraordinary olive oil, thanks to healthy fat and plant compounds, can improve brain health (along with cardiac and intestinal health), increasing good intestinal bacteria and reducing inflammation. In addition to being a source of healthy monounsaturated fat, the innocent olive oil is packed with polyphenols that can help fight free radicals associated with cognitive disorders. The systemic review shows that the consumption of olive oil can enhance cognitive functioning and reduce the downturn of cognition. Another large study found that people who regularly consume more than half a tablespoon of olive oil a day had 28% lower risk to die from dementia in 28 years, compared to those who never or rarely destroy olive oil, indicating that olive oil can certainly be a cerebral superfood.

Nuts and seeds

According to the moon, “nuts and seeds that are rich in plant omega-3 ala, such as walnuts, chia seeds and flaxseed are the main brain health because they maintain the integrity of the brain cells and help fight neuroinfection.” It is great to have on your hand as a tuft. The moon is a particularly large fan of walnuts, as “In addition to Omega-3, walnuts also offer anti-inflammatory polyphenols, fiber for regulation of serotonin, and melatonin to help cleanse proteins that can gather and cause cerebral cell dysfunction.”

Store the nuts and seeds in the refrigerator or freezer to avoid optimally to avoid the risk of turning. To increase your consumption, add them to a cocktail, decorate a yogurt or salad, use them in a snack mixture or add to the sauce or sauce.

Fatty fish

You may have heard that fatty fish are recommended for heart health, but they are also the main food for brain health. Because the tissues of the brain and nervous system are composed of fat, some studies show that these tissues have many benefits from documentary acid (DHA) fatty acids found in fatty fish. Several studies linked a lower DHA level and increased the risk of Alzheimer’s disease and other cognitive problems. For at least 8 ounces of seafood a week and prioritize fatty fish such as salmon, tuna, mackerel, trout and sardines for their high DHA.

Related: 8 foods that are high in omega-3

Green tea and coffee

Need another excuse to enjoy your morning beer product? Coffee contains more than a thousand bioactive compounds, including phytochemicals that protect your brain. Preliminary studies show that coffee polyphenols, along with caffeine themselves, can improve motor and cognitive anti -Parkinson disease and Alzheimer’s disease.

Similarly, green tea (Camellia sinensis) has its own set of polyphenols containing antioxidants, anti -inflammatory and neuroprotective properties to reduce the risk of cognition. Aim for moderate consumption of coffee and tea (approximately 2-3 cups a day) to get the most benefits.

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