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A healthy diet against memory loss

A healthy diet against memory loss

Brain health is as important as body health. Improving memory is very important for young and old. So, which food can we eat in order to take good care of our brain and keep it fit? Essential for learning and memory are omega 3 fatty acids. Since the brain is made of 60% fat and half of that fat is the Omega-3 fat, consuming fish such as salmon, trout, and sardines will provide you with this nutrient. Omega-3 helps also against depression and may slow age-related mental decline. In fact, eating baked or boiled fish regularly improves decision making, memory and emotions. Drinking coffe and green tea helps your brain to increase alertness, improves mood (activates the homone serotonine) and fosters a sharpened concentration due to the caffeine and antioxidants. It has been found out that coffee reduces the risks of neurological diseases such as Parkinson and Alzheimer maybe due to its high content of antioxidants. Besides, the amino acid L-theanine found in green tea can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA which helps to reduce anxiety and relaxes the body without feeling tired. Fruits and vegetables such as blueberries oranges and broccoli are great for the brain too. Antioxidants found in blueberries, oranges and broccoli are crucial for the brain. Blueberries deliver anthocyanins, a group of plants compounds with anti-inflammatory and antioxidant effects. Antioxidants act against oxidative stress and inflammation (which may contribute to brain aging and neurogenerative diseases). Blueberries' antioxidants accumulate in the brain and help improve communication between brain cells. Oranges provide vitamin C, which is vital to prevent mental decline and protects against age-related mental decline and Alzheimer's. Further, broccoli has plenty of vitamin K which is crucial for forming sphingolipids (a type of fat that is found in brain cells) and thus it helps to improve memory.

Best brain snacks are pumpkin seeds, nuts and dark chocolate. Besides containing antioxidants, pumpkin seeds contain magnesium, iron, zinc and cooper. Zinc is vital for nerve signaling and helps against Alzheimer and Parkinsons; magnesium is important for learning and memory and is good against migranes and epilepsy. Both help against depression. Copper is used by the brain to control nerve signals and helps agains Alzheimer's too. Iron is very important against brain fog and impaired brain function. Nuts contain antioxidants and other nutrients which improve cognition and prevent neurodegenerative diseases. Besides, vitamin E in nuts helps against mental decline. In the same way, dark chocolate makes us feel happy, enhances memory and helps slow down age related mental decline due to the included flavonoids (a group of antioxidant plant compounds).

Other important food and spices for the brain are eggs and turmeric. Eggs are vital for brain's health due to their B vitamins and choline because they contribute to a proper brain functioning and developing. Turmeric contains curcumin (a powerful antioxidant and anti-inflammatory), which benefits brain cells, memory, new brain cell growth and eases depression.

So, don't forget to include these fruits, snacks, beverages and nutrients in your daily diet. Your brain will thank you!