The nine best foods for your brain

Do you want to be as sharp as a knife? Think about your diet as a good start. The brain is an important organ that needs organs - including proteins, carbohydrates, antioxidants and fatty acids, which together promote the health and well-being of the nervous system. Research has shown that making informed food choices can reduce age-related cognitive decline, maintain memory and prevent depression. Anxiety. Scientists have even developed a special diet plan, called psychological diet, to keep your gray matter healthy and happy. Here, we'll focus on nine foods in your diet that have some incredible benefits for your brain. Credit: Tijana / Adobe stock

1. Eggplant

eggplant is rich in anthocyanin, an antioxidant that has been shown to help memory loss, Minh Hai Alex, RD, a registered dietician in Seattle, told Livestrong. This makes eggplant (eaten with the skin) a particularly brain healthy vegetable, she said.

according to a review in the American Journal of clinical nutrition in January 2005, 200 g eggplant (about 2-1 / 2 cup, cubic) can provide 1500 mg of anthocyanin, which is a relatively high concentration. (although the study looks a little out of date, there have been no new measurements since.) Try grilled eggplant with garlic, rosemary and olive oil on toast as a way to refresh your mind, Alex said. You can also bake eggplant, steam eggplant, or even microwave eggplant into other vegetables as a healthy alternative to baked potatoes.

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2. Eating a small amount of dark chocolate may immediately enhance brain function. In a study of 968 people published in May 2016 in the journal appetite, researchers found that adults who ate chocolate regularly had better cognitive, spatial memory and abstract reasoning abilities - even if they controlled cardiovascular disease, lifestyle and other dietary factors. According to the British Journal of nutrition research published in October 2015, cocoflavanol may also improve the vascular function of the brain. Johns Hopkins Medical suggests that to get the most flavanol benefits, you can choose the darkest chocolate; at least 70% cocoa beans.

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3. Cruciferous vegetables such as broccoli, broccoli, Brussels sprouts and cabbage are rich in sulfur compounds, which may help protect the brain from everyday oxidative stress, "Alex said. In a study published in neurology in January 2018, researchers found that the cognitive decline of healthy elderly people who ate green leafy vegetables such as kale and Kale (both from Cruciferae) every day was slower than those who ate little or never. The main source of broccoli, especially antioxidant vitamin C, is needed to produce brain chemicals called neurotransmitters, according to the National Institutes of health. It is also rich in beta carotene, which may play a role in brain function, Harvard Health Press reported. In a study published in the April 2018 issue of the Journal of the American Heart Association, consumption of cruciferous vegetables was associated with a reduced risk of atherosclerosis, the main cause of stroke. Eat cruciferous vegetables raw, steamed or grilled with a small amount of olive oil. Avoid overcooking, which can reduce nutritional levels.

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4. Berry

in a small study published in the public library of science synthesis in 2017, healthy adults performed better in subsequent cognitive and memory tests after drinking mixed berry drinks every day for five consecutive weeks than those who drank placebo drinks. The study included only 40 people, aged between 50 and 70, but the authors wrote that the results "suggest that the potential for berry prevention is related to cognitive decline. Studies have also shown that polyphenols are antioxidants found in brightly colored fruits, such as berries, that can improve memory and delay the onset of dementia by reducing inflammation and damage caused by toxins. According to the 2016 review of oxidation medicine and cell longevity, free radicals are called "free radicals".

add fresh berries to your breakfast cereals, smoothies and baked goods to add flavor and brain protective nutrients. Because frozen fruits are usually frozen in the best nutrition period, when berries are not in season, frozen berries without sugar provide a nutrition and convenient choice.

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5. Whole grains contain more protein and fiber than refined grains, making them more likely to keep your blood sugar levels - as well as your energy and mental acuity - stable between meals. Research published in clinical nutrition in April 2017 suggests that whole grains may also play a role in delaying age-related cognitive problems. In this study, the researchers analyzed the eating habits of more than 5000 adults who had been followed for more than 15 years. They found a significant link between eating less healthy foods, including whole grains, and the increased rate of cognitive decline in the elderly. Are you ready to eat a lot of whole grains? Use white bread, pasta, pretzels and other processed starch for whole wheat bread, brown rice and popcorn. Credit: olgol / iStock / Getty Images

6. Fatty fish

often choose fatty fish such as salmon, sardines and flounder, which may bring you several levels of health improvement. Fatty fish contain omega-3 fatty acids, which are necessary for optimal brain function, "said Dr. Barry Sears, chairman of the inflammatory research foundation and founder of zone die. They provide the necessary basis for making and maintaining the formation of new neurons and are also important for reducing brain inflammation. " A study published in September 2018 in the journal Nutrition found a link between higher levels of omega-3 and better executive function over the next two years. Options for healthy cooking include grilled fish, grilled fish or fish flavored with natural herbs and spices for poaching, orange juice and a little olive oil.

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7. Walnuts

are crispy and rich in potential brain protectionCompounds such as vitamin E, folate, omega-3 fatty acids and antioxidants. In fact, a study published in the Journal of nutrition, health & aging in February 2019 showed that adults who ate more than 10 grams of nuts a day scored higher on reasoning and memory tests. In order to obtain the health benefits of nuts and avoid excessive calories, the Mayo Clinic recommends eating 1.5 ounces (about 42g, or a handful) of them every day instead of less healthy, high calorie foods, such as candy and chips. Legumes such as peas, lentils and beans are rich in fiber, protein and antioxidants. They can also help your brain stay more alert for time. A study published in the Journal of nutrition, health and aging in June 2012 showed that the continuous intake of beans and vegetables by the elderly in China can reduce the risk of cognitive decline. To increase benefits, cholesterol free beans are used instead of meat in recipes such as chili and lasagna. Other nutritious legume dishes include steamed soybeans, lentils or black bean soup and chickpea and cucumber slices. Green tea

replacing sodas and energy drinks with sugar and caffeine with green tea with little or no sweetener may promote brain function. " Green tea contains an antioxidant called catechin, which helps prevent cognitive impairment. "Said Alex. It also contains an amino acid compound called theanine, which helps relieve anxiety and promote relaxation by stimulating alpha brain wave activity. To avoid anxiety and other effects of caffeine, drink green tea in moderation or stick to decaffeinated varieties, especially if you are sensitive to caffeine. Stimulant. Additional report from

Amanda Macmillan