The Five Best Foods to Nourish the Brain

                    The Five Best Foods to Nourish the Brain

Think About It For A Moment: The foods you eat have a huge impact on your body, ranging from energy levels to heart health and more. Your brain is no exception; According to research, there are things like the MIND diet (Mediterranean Intervention Diet for Neurodegenerative Delay), which focuses on specific groups of foods that benefit the brain, which is related to better brain health, as well as the prevention of dementia.

Research also shows that these benefits cannot be obtained through the consumption of the same nutrients in the form of supplements. Although the why is not fully understood, experts think it could be because of the way that pills and food are metabolized differently in our bodies.

Here are what experts say are the top five foods you should eat for good brain health, and easy ways to include them in your diet.

                                       Green vegetables

The Five Best Foods to Nourish the Brain

Among all the foods included in the MIND diet, developed by researchers at Rush University Medical Center in Chicago, green leafy vegetables stand out as an especially important category.

According to researchers, in a study published in the journal Neurology, people ages 58 to 99 who consume half a full cup of cooked green leafy vegetables, or one full cup of raw vegetables like lettuce each day, have less cognitive impairment - equivalent to 11 years less - than those that consume almost no green leafy vegetables. MIND diet researchers recommend consuming at least six similar servings per week.

Eat more: Start your day with an egg omelet with kale and mushrooms; mix a cup of tender spinach with your pasta; When serving dinner, add a handful of arugula to your plate first, and on top of it, the food.

  Strawberries, blueberries, and raspberries

The Five Best Foods to Nourish the Brain

Berries

Although all fruits provide nutritional benefits, only berries appear to have the power to improve brain health. According to a study published in the Annals of Neurology, women age 70 and older who consume one to two half-cup servings of blueberries and strawberries per week have brains that function as if they were two and a half years older. young than those of women who consume almost no berries.

The researchers claim that it may be because of the flavonoid compounds in berries, especially anthocyanins, pigments that have powerful antioxidant and anti-inflammatory properties, giving the berries their beautiful hues. Consistent with these studies, MIND diet researchers suggest consuming berries two or more times per week.

Consume more: Mix frozen blueberries into smoothies; add strawberry slices to salads with avocado and walnuts; Crush raspberries on toast with peanut butter instead of grape jelly.

        Grilled salmon and vegetables

The Five Best Foods to Nourish the Brain

Fish

According to a 2016 study published in the journal Neurology, eating fish even just once a week can protect against cognitive decline. When the researchers monitored more than 900 men and women in their 70s and 80s for about five years, they found that those who eat the most fish suffer less memory impairment and other brain health measures compared to people who rarely consume fish or shellfish. One reason, the scientists say the Omega-3 fatty acids found in fish, which according to previous research, can protect the brain in a variety of ways.

However, Omega-3s are not the only brain-healthy fats. Researchers have found that extra virgin olive oil, for example, contains compounds that can remove small plaques and tangles in the brain, slowing the progression of the disease.

Eat more: Instead of a ham sandwich, eat one of tuna; Instead of grilled chicken, add salmon to a Caesar salad; Make fish tacos with mango sauce for Tuesday dinner.

                               Different nuts in packaging

The Five Best Foods to Nourish the Brain

Walnuts

When it comes to eating to maintain brain health, it's okay to go a little crazy. The researchers recommend consuming five or more servings of foods like almonds, walnuts, and pistachios per week. According to a study conducted by Harvard University, women age 70 and older who consume five or more servings of walnuts a week, for example, score higher on cognitive tests compared to women who do not consume walnuts at all. The researchers say this may be due to the high concentration of nutrients in the nuts; Previous research has linked them to lower levels of inflammation, a reduction in insulin resistance, and improved levels of fats in the blood, which can contribute to brain health.

Eat more: Sprinkle nuts on breakfast oatmeal; add slices of almonds to a salad instead of toasted bread cubes; For an easy snack, eat a handful of cashews and a small apple.

        Chocolate and banana smoothie

The Five Best Foods to Nourish the Brain

Cocoa

Prevention of cognitive decline can be as easy as adding herbs or spices to food. Cocoa beans are a major source of antioxidant flavonoids, which have long been known to provide heart health benefits. More recent research has found that the flavonoids found in cocoa can also accumulate in the brain, especially in regions related to learning and memory, and can prevent damage and protect brain health in the long term. Another spice to include turmeric, a powerful source of the compound curcumin, easy to absorb and can reduce inflammation in the brain.

Consume more: Sprinkle cocoa powder and add banana slices over plain yogurt; mix cocoa powder into smoothies to create an instant chocolate treat; For a rich and pleasant dessert, enjoy two squares of dark chocolate.