Fatty fish such as salmon, mackerel, trout, sardines, herring and anchovies are rich in omega-3 fatty acids, which promote blood flow to the brain, strengthen memory and reduce the risk of cognitive decline. A study of more than 2,000 adults found that eating fish twice a week reduced the risk of dementia by 44 percent. If you don’t eat oily fish regularly; Let’s remind you that omega-3 fatty acids are also found in avocados, nuts, seeds and vegetable oils such as flaxseed and olive oil.
REMEMBER TO TAKE VITAMIN B
Eight families of B vitamins, known as the B complex, play an important role in brain health. Found in foods such as whole grains, dark green leafy vegetables, eggs, meat, fish, beans, legumes and lentils, all B vitamins play a role in supporting brain health by working together to help our brain cells work more efficiently. These nutrients increase energy production in brain cells, improving mood and clarity of thought. B vitamins also help remove cell waste, allowing cells to function optimally. If left behind, this waste can form clumps that are toxic to the brain. It proved that taking omega 3 along with B vitamins slowed the progression of brain shrinkage in people with early Alzheimer’s symptoms. Vegans may struggle to get enough B12, so they should focus on fortified foods such as nutritional yeast, plant-based drinks (nuts, soy, coconut, oats), and grains or take a supplement.
THESE FOODS ARE THE VITAMIN E BOMB
By making sure you get enough vitamin E, you can protect your body and brain from the destruction of free radicals. Broccoli, spinach, seeds, nut butter, pumpkin and olive oil are rich in vitamin E, an antioxidant that can help neutralize free radicals that can damage cells and tissues. You can also increase your vitamin E intake by eating whole wheat, avocado, kiwi, trout and shrimp.
HEALING RED FRUITS AND VEGETABLES
Citrus fruits, berries, red and purple fruits and vegetables are full of flavonoids, plant compounds that have a protective effect on the brain. Flavonoids are believed to be beneficial as they help increase blood flow to the brain. This provides more oxygen and nutrients, such as glucose, the main source of energy for neurons. Other foods rich in flavonoids include dark chocolate, nuts, onions, ginger, green tea, celery, parsley, oregano, and soy products (including tofu, tempeh, miso, and edamame). About 27 percent of women are iron deficient. Iron is essential for producing healthy red blood cells that carry oxygen and nutrients throughout the body. In addition to providing oxygen, iron also aids in brain health. The absorption of iron from plant foods can be increased by combining them with a source of vitamin C and also by avoiding tea with meals. The foods your gut loves are also good for your brain, so start adding fiber to your daily diet. “We are beginning to understand how important these microbes are because they can help us regulate gut-brain communication in a way that is beneficial to our brain and mental health,” says Hobson.