With age, our brain undergoes natural changes, and memory can gradually deteriorate. However, proper nutrition can significantly affect the preservation of cognitive functions and slow down aging.
Nutritionists emphasize that some habits of diet can help maintain clarity of mind even in older people. Eatthis.com has gathered the four best power habits that help improve memory.
Include fatty fish in your diet
An additional source of healthy fats in the daily menu is one of the best ways to maintain brain activity and improve memory.
“Fish cakes, such as tuna, salmon and sardines, have high omega-3 fatty acids. Since about 60% of the mass of the human brain consists of fat, most of which make up omega-3, these fatty acids play a key role in memory and educational processes, ”explains the diettist Fox.
According to a study published on the boundaries of aging neurobiology, the regular use of fatty fish helps to improve cognitive functions in people over 65 years old.
Add flax seeds for breakfast
When it comes to brain health, it is important to take care of the balance of polyunsaturated fats, including Omega-3 and Omega-6. They make up the main building elements of brain cells.
Nutritionist Rachel Fight advises to eat flax seeds, because it is a great source of both types of fatty acids. “Flax seeds contain a significant amount of omega-3 and omega-6, which makes it an ideal product to maintain work in the brain,” she notes.
The review published in the journal Nutrition found a connection between the use of products rich in these fats and the improvement of cognitive health in the elderly. At the same time, researchers emphasize that the final conclusions require additional scientific data.
Eat more blueberries
To maintain clarity of the mind, experts advise not to forget about blueberries.
“Blueberries contain a large number of flavonoids and antioxidants that help preserve memory and prevent the age -related decrease in cognitive functions. Especially pay attention to anthocyanins -connections with a powerful anti -inflationary and antioxidant effect, which protects the brain from aging, ”Lisa says.
Scientific studies have shown that anthocyanins contained in blueberries can improve both short -term and long -term memory. Some work even indicate the positive influence of these substances on the mood.
Do not forget about vegetables – especially broccoli
Regular consumption of vegetables is a simple way to saturate the brain with the necessary vitamins and antioxidants.
“Vegetables and fruits are a source of vitamins A, C and E powerful antioxidants that neutralize harmful Indian abilities that can harm brain cells,” explains Rachel Fain.
Among all vegetables, nutritionists distinguish between broccoli as one of the most useful for brain activity. “This vegetable contains a large amount of fat vitamin K, which is necessary for the synthesis of sphingolipids – fatty acids, which are part of the brain cells. There are scientific data that prove: older people who consume many products with vitamin to both memory and general mental activity.
Earlier, OBOZ.UA wrote what walnuts are useful.
Source: Obozrevatel
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