Foods That are Good for the Brain
Numerous studies on brain health have been conducted to date. A new research, carried out by monitoring over a thousand individuals aged between 60 and 77 from 11 countries in Latin America, has provided evidence that regular exercise and a brain-friendly diet can enhance brain functions.
Based on the findings of the study, experts have listed brain-boosting foods that anyone can easily purchase from the supermarket. Interestingly, dark chocolate also made it to the list.
Source
Chickpea
It has been revealed that regular exercise benefits not only our muscles and bones, but also our brains. Moreover, it has been proven that 'brain-friendly nutrition' can enhance cognitive functions. In a study conducted in Latin American countries, participants had risk factors for dementia such as high blood pressure, high cholesterol, smoking, or advanced age.
Some of the participants were encouraged to exercise for a period of time, shift to a brain-friendly diet, and engage in social activities. On the other hand, the comparison group was only given general health advice.
Researchers found that the group participating in the structured program performed better in cognitive performance, memory, and information processing speed tests.
So, what did the participants consume during this process?
Chickpeas, a staple in everyone's home, tops the list. Chickpeas are a rich source of protein, which is crucial for brain health. Proteins are broken down into amino acids, which are the fundamental building blocks of all cells in the body. Consequently, even though eggs and meat might come to mind when you think of protein, chickpeas are also a significant source of protein.
Leafy green vegetables
Spinach, lettuce, parsley, mint, cabbage... Leafy green vegetables are rich in magnesium and B vitamins, which aid in energy production and support nervous system functions. Moreover, these vegetables are also abundant in vitamin C, providing antioxidant protection and contributing to the support of brain functions.
You can consume these leafy greens in a healthier way by steaming them, or adding them to soups and vegetable dishes.
Extra virgin olive oil
Olive oil, with its anti-inflammatory compounds, bolsters vascular health, which is paramount for brain function. You can incorporate olive oil into any meal or even use it for frying.
Taking a tablespoon of olive oil on an empty stomach in the mornings can also regulate your intestines. Remember, our intestines are often referred to as our second brain.
Wild blueberry
Blueberries are rich in flavonoids such as anthocyanins and quercetin. Priya Kannath, a nutrition expert and member of the Nutritionist Resource, points out that research indicates anthocyanins reduce inflammation in the brain and support the formation of new brain cells. Quercetin, on the other hand, protects brain cells against the damage caused by oxidative stress in daily life.
You can opt for blueberries in both fresh and frozen forms.
Oily Fish
Oily fish such as sardines and salmon are rich in omega-3. It has been observed that individuals with high levels of omega-3 have lower levels of beta-amyloid proteins, which are associated with Alzheimer's disease.
You can consume these fish either fresh or canned. Grilling is considered the healthiest method of preparation.
Dark chocolate
And now, we've arrived at the most beloved item on our list.
The benefits of dark chocolate increase as the percentage of cocoa it contains rises. Dark chocolate, containing at least 70% cocoa, supports cognitive functions thanks to flavonoids such as epicatechin, catechin, and procyanidin it encompasses.
However, moderation is key. Consuming 'one' square of dark chocolate daily is beneficial for health, but we can't vouch for the effects of overindulgence.
Brazilian nut
Nuts are considered brain-friendly healthy snacks. According to experts, Brazil nuts are not only rich in healthy fats but also a potent antioxidant, selenium.
However, if you manage to find Brazil nuts and wish to consume them in abundance, be cautious. Due to their high selenium content, it is advised not to consume more than three a day.
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