Good Lifestyle

We all had one of those days when he feels like our heads are simply not screwed. It could be just because we have a day off - or it could be because our diet is running out of guys. By that we mean that you may not eat enough food in memory.

Some foods are scientifically linked to better cerebral health and a stronger memory. "Foods that enhance cognitive function include omega-3 fatty acids, medium chain triglycerides (often found in coconut oils and palm oils) and vitamin D", explainsShenen Jaramillo, MS, RD, registered and founder dietitian ofPeace and nutrition. Other nutrients, such as antioxidants and some minerals, have also been linked to a healthier mind.

In addition to ensuring that your diet is rich in these food booster foods, you can also strengthen and protect your mind by following a balanced diet with sustainable eating habits: "Other things that will prevent the loss. Age-related memory can include consumption of eating balanced meals / regular balanced snacks throughout the day. This will help maintain stable blood glucose throughout the day and prevent the low blood glucose. The repeated impacts of low blood glucose can be associated with memory loss, "adds Jaramillo.

Take a pen and a sticky note (this will be one of the last of which you will need) and a note of these healthy foods approved by the nutritionist for memory to add to your grocery list. Read on, and for more things about how to eat healthy, you will not want to miss these21 best healthy cooking hacks of all time.

"Filfs are an excellent source ofOMEGA-3 fatty acids, which are the healthy greases that have been found to reduce beta-amyloid levels - the protein that forms plates in the brain of patients with Alzheimer's disease, "saysNicole Mr. Avena, PhD, A neuroscientist research at Mount Sinai Medicine School. "Eating fish at least twice a week is your best choice, but you want to choose varieties that are low in mercury. Chilean farming salmon is an excellent option because it is rich in omega-3 and does not contain No more mercury. Other options include cod or tuna canned light. "

"If seafood are not your trick, consider an omega-3 algal derived supplement" recommends the registered dietitianDanielle Schaub, MSPH, RD, culinary and nutrition manager forTerritorial food. It notes that, although there are many omega-3-based sources, they do not contain DHA: a type of omega-3 fatty acid which is a block of construction in brain and system cells nervous.

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"The berries improve the cognitive function and significantly slow the aging of the brain. The berries are neuropoprotectors because they are packed with antioxidants, which clean the free radicals resembling demolues that float around the brain and cause damage" , declares Schaub.

Blueberries, in particular, have been demonstrated to improve memory. "Bays contain anthocyanas, a well-studied phytonutriment group for their cognitive benefits. Research shows that women who have eaten one or more portions of blueberries per week have better performed on memory tests anddelayed their overall cognitive aging of 2.5 years, "saysAmyle Amos MS, RDN, IFMCPRegistered Dietitian and Founder of the Amos Institute.

"Our brain and our intestine are intimately linked. Serotonin, the hormone of" happiness ", is actually produced by bacteria in our intestine. If the microbiome of the gut is unbalanced by inflammation or a bad diet, it has an impact Direct on the neurotransmitters that are produced. by the brain and can contribute to Alzheimer, dementia, and other cognitive conditions. A growing body of research has shown that fermented foods improve brain function because of this impact on The production of neurotransmitters. fermented orprobiotic foods Include Kombucha, Yogurt, Kefir, Kimchi and Sauercroute.Foods high in fiber Can also promote a healthy intestine, which includes vegetables, fruits, legumes and whole grains, "says Schaub.

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"Most of us rely on caffeine to wake up in the morning, but studies have found that in addition to temporary concentration, caffeine can actually help the brain solidify new memories. Caffeine acts a Psychostimulant, which means that it accelerates the processing of information. Research has found that this effect lasts well beyond the finish of the cut and increases the ability of the brain to process information, even at rest. The result is an improved cognitive performance. Other studies have found that caffeine protects against toxins that develop in the brain during the day during the day during the day. We are awakening, "says Schaub. For more, discoverWhat happens to your body when you drink coffee.

"The catechins in green tea are considered the reason why this traditional drink supports the memory. The long-term green tea consumption isassociated With improved memory, an executive function and a processing speed, "says AMOS.

"There is a wealth of research that support the positive contribution of tea consumption to cognitive function" adds registered dietitiansSamina Kalloo, RDN, CDN. "A 2019 study in the newspaperAging Offered the first evidence suggesting that the usual tea consumption has a protective effect on the cognitive decline and the age organization related to age. Another study, published in theAmerican newspaper of geriatric psychiatry Concluded that the frequent green tea consumption (5 cups of green tea daily) was associated with a lower risk for incident dementia.Research Also revealed that green tea improves brain health all around and specifically influences cognition (benefits in memory and attention), psychopathological symptoms (reducing anxiety) and cerebral function (activating memory of Work seen in the functional MRI). "

"Magnesium is a mineral found naturally in the earth as well as the human body. It is essential for life as it is contained in all body cells and important for the realization of many bodily functions. This mineral is important for The health of the brain as well. It works not only in the brain for mood and cognitive support, but also outside the brain in the blood vessels. It acts as a vasodilator to dilate the vessels that increase the blood flow to the blood flow. the brain.Foods rich in magnesium and supplements are both ideal for taking more nutrients, "saysTrista Best, MPH, Rd, LD A dietician enrolled in the equilibrium of supplements.

Some rich magnesium foods include tofu, nuts, lawyer, legumes and dark chocolate, but one of the best sources is the pumpkin seed - which is a super brain booster. In addition to magnesium, "the pumpkin seeds are also packed with nutrients in brain boosts such as unsaturated fatty acids, antioxidants, zinc, copper and iron," explainsBRI Bell, Rd a dietician registered withDietary directory. "Being deficient in one of these nutrients can cause a decrease in brain function over time. Eating foods rich in these nutrients, allows you to get enough in your diet."

"The dark chocolate is rich in flavonoids, which are strong antioxidants and anti-inflammatory compounds. Studies show dark chocolate can help improveLearning and memory, to augmentblood flow to the brain, andProtect brain cells (A.k.a. neurons). Aim for dark chocolate with at least 70% cocoa, "saysMegan Wong, Rd, a registered dietician working withAlgae.

"Did you know that your brain is composed of~ 75% water? That's why it's not surprising thatdehydration is shown to alter the short-term memory, attention and decision-making inresearch studies, says Wong.

"The average triglyceride of the chain, also known as MCT, is a type of fat found naturally in the coconut and used in food products likeIQBAR Provide unique brain-related benefits. Studies show that MCT fats can be able to improve short-term memory and improve attention and learning ability, "says Dietian RegisteredMelissa Rifkin, MS, RD, CDN.

"Eggs are rich in choline, an essential nutrient to help nerve cell transmissions. In addition, it is believed that choline helps memory and help maintain structural integrity of brain cells. The research also indicated that the Choline can help increase attention and focus, "says Rifkin.

"Although additional research is needed, it is possible that beets can support cognitive health by increasing the blood flow into the brain. Ina study Looking at the elderly, a high nitrate diet (which included 2 cups of beet juice in the morning) was linked to an increase in blood flow in a brain area that is crucial for working memory, "says Wong.

"Are a Walnut source of Omega-3 vegetable origin. Nuts also contain antioxidants, vitamin E, polyphenols and other nutrients that may decrease theOxidative damage or inflammation to the brain and to improve the health of the brain ", saysJennifer Glockner, RDN, A dietary nutritionist and creator ofFlat smartee, An interactive nutrition E-Book series for children. "They can reduce the progression of dementia and other diseases such as Parkinson. Walnuts improve blood flow to the brain and are healthy heart, too. »Enjoy walnuts like snack on their own or add them to cereals, salads and yogurts, it suggests.

"Avocados contain mono-unsaturated fat, which are healthy heart, but they are also beneficial for the brain. They can reduce blood pressure and improve blood flow to the brain, which can improve the functioning of the brain. Avocados also contain antioxidants, including carotenoids, vitamins C and E, which can help reduce inflammation and stimulate memory ", says Glockner. That's why you often see used as a lawyer ingredient13 Healthiest Hosts Have, according to DT.P..