As you get older, the best six foods.

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As you get older, the best six foods.

Food has a powerful effect on our brains, especially as we age. “But we sometimes think of the brain as a system that is separate from the rest of us,” said Dianna Purvis Jaffin, director of strategy and program at the institute of brain performance at the university of Texas at Dallas. She and other scientists are eager to correct this mistake idea, emphasized more and more studies have shown that certain foods may help maintain mental clarity, and prevent alzheimer’s disease and other neurodegenerative diseases. These nutrient-rich choices contain specific compounds that help the aging brain.

arugula

A study by Rush University found that people who ate one or two servings of green leafy vegetables a day had 11 times less cognitive function than those who didn’t. In vegetables, arugula is a nutrient: nitrate is a very high compound that increases blood flow to the brain by dilating blood vessels (arugula also lowers blood pressure!). “If your brain doesn’t have enough blood flow, you don’t get enough oxygen, which can lead to cell death,” said Jennifer McDaniel, a spokeswoman for the school of nutrition and nutrition. Portion: 2 cups and 1 cup.

Six delicious ways to make healthier pizzas, arugula and walnuts:

blueberries

Berry was the only one in MIND of brain health diet can get special mention of fruit, this is the Mediterranean and the DASH (dietary approach to stop hypertension) diet of mixture, some studies have shown that may reduce as much as 53% of the risk of alzheimer’s disease. While all berries are beneficial, blueberries in particular are rich in flavonoids, antioxidants that protect the brain from oxidative stress and strengthen brain cell communication. Weight: 1/2 cup

The egg yolk

A good reason to eat egg yolks: this is a rich choline, a vitamin B complex that promotes brain health. “Choline is converted to acetylcholine, a neurotransmitter that maintains memory and allows your brain cells to communicate more effectively,” McDaniel said. Studies have shown that increased choline intake is associated with improved cognitive function, including memory. Portion: 1 egg.

Olive oil

A little of your food may prevent age-related brain damage, Jaffin says. In a 2017 animal studies, temple university researchers found that consuming extra virgin olive oil can protect the memory and learning ability, at the same time reduce the two kinds of alzheimer’s disease markers (amyloid beta plaques and neurofibrillary tangles) formation. Although the exact mechanism is unclear, oleocanthal, an antioxidant found in oil, may play a role. Portion: 1 TBSP

Pouring water in glass, Refreshments at coffee bar, Water pouring from bottle into the glass

salmon

This seafood staple is rich in omega-3 fatty acids DHA and EPA, which are essential for brain health. “Omega-3 helps reduce inflammation and oxidative stress in the brain that may play a role in the development of alzheimer’s disease,” McDaniel explains. In particular, DHA helps limit age-related brain shrinkage. Weight: 4 ounces (measured before cooking)

walnut

Healthy fats in plants also benefit the brain. Walnuts are particularly high in alpha-linolenic acid, a plant-based omega-3 fatty acid. In a nutrition research in neuroscience, from 65 to 75 – year – old adults of ALA in the blood and other plant-based omega-3 with higher levels of adults tend to do well in the fluid intelligence tests and this helps to solve new problems. Portion size: 1 ounce (14 and a half)

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