The times is a "Sha Zhudao", not only will urge old young face, but also to the brain becomes dull, memory, decreased attention. Fortunately, the addition of certain foods in the diet can protect the brain and help keep the brain healthy and young.
1, citrus fruits: prevent dementia
Oranges, grapefruit and other citrus fruits are rich in flavanones, can play the efficacy of the protection of the brain. Flavanones has been shown to help improve the perception and the ability to identify, prevent dementia.
In fruit, citrus fruit antioxidant strongest. "Antioxidants can reduce or limit oxidative damage cells, and this is the core of development of Alzheimer's disease." King's College London global mental health researcher Matthew Premacy said.
Citrus can also prevent brain damage. A study at the University of East Anglia shows that women who eat oranges or grapefruit, reduced the risk of stroke by 19%.
Recommendation: The citrus fruits in your daily diet, eat an orange and half a grapefruit, or two small citrus day. But it must be replaced with fruit juice, fruit juice often high sugar, increase the risk of diabetes.
2. Nuts: Enhanced attention
Nuts are rich in monounsaturated fats and vitamin E, which are beneficial to brain health.
A large study shows that nuts protect the brain can stimulate the body to secrete proteins. Another benefit is that researchers have found that eating 30 grams of nuts a day people, reduce the chance of stroke by nearly half. One pair of over 15,000 women found that those higher nuts five times a week to eat memory and concentration of women.
Recommendation: eat 15 grams walnuts and almonds or hazelnuts 7.5 grams per day, it has been shown to help improve awareness and promote brain health. The nuts can be included in the diet, limiting saturated fat intake.
3, fish: smarter
Studies have shown that people who regularly eat fish are more intelligent. People who love to eat fish in the temporal lobe of the brain has a memory center, than the little fish in the Congress by 14%.
Pregnant and lactating mothers if adequate intake of ω- 3 fatty acids, a child's IQ will be higher. Often the fish will suffer from Alzheimer's disease can reduce the risk by nearly half.
Fish are rich in vitamin D, low levels of vitamin D increase the risk of dementia.but if you buy many fish,you shuold put it in refrigerator keep it fresh!
Recommendation: Professor John Stein of food, the brain and behavior research institute consultant said, at least once a week to eat fish, dementia can be extended to ten years. Most of us could eat four times a week, including one of oily fish can.
4. Berries: improve memory, enhance vision
Berries, such as blackberries, raspberries, black currant, blueberries, strawberries, cherries, grapes, contain flavonoids, anthocyanins, can have an impact on blood vessels.
Studies have shown that regular eating blueberries help improve learning outcomes, increase blood flow to deal with memory, the details of the areas of the brain.
In addition, eating berries may help improve vision.
Recommendation: Daily eat a berry, which is two blueberries, or raspberries; a blackberry or grapes; 7 or 14 cherry strawberry. Note, however, while the fruit is rich in sugar, it is best not to eat more than the recommended amount.
5, chocolate: to enhance thinking skills
Chocolate compound catechin good for the brain. The study found that blood handicapped people drank two cups of hot chocolate, thinking ability improved by 8%.
In addition, catechins also help lower blood pressure, and nerve cells from damage. However, chocolate contains caffeine, it can cause the body to remain vigilant.
Recommendation: highest nutritional value is unrefined chocolate, raw chocolate is more healthy.
6, olive oil: Strengthening the ability to solve problems
Typically, olive oil, about 10% -15% of the saturated fat and polyunsaturated fatty acids, monounsaturated fatty acids and more than two-thirds. Unsaturated fatty acids related to the heart and brain deal with the thorny issue of speed.
The researchers tracked the average age of 67 years 450 participants, divided into low-fat diet and a Mediterranean-style diet (eating nuts, weekly one liter of extra virgin olive oil, for a period of 4 years).The oil can be put in glass refrigerator .
At the start and end of the participants cognitive tests - to assess short-term memory, attention, problem-solving abilities. It was found that low-fat diet group scores significantly decreased brain function, and to follow a Mediterranean diet a fraction higher.
Olive oil also contains polyphenols, can prevent dementia.
Recommendation: a day with 3 tablespoons extra virgin olive oil, preferably lower than 215 ℃ of smoke point for cooking.
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