
Memory decline is a common complaint, we experienced the aging process. Typical age of 60 years, there is no spirit of the strong, because they are more than 40 years of age. However, some people age slower than others. 80 years ago, mind and body, a decade minors. 70 years ago, it is easy to reach 40 years.
Want to brake the brain rot? You can, just increase the small number of “super brain food”, your daily diet. “You are what you eat” adage certainly applies to mental function. In order to delay the aging process and the continued strength of the brain, an anti-oxidant, nutrient-rich diet to provide your body and brain to a younger level.
“Oxidative damage” is the most common mistakes for the deterioration of the brain. The brain is very vulnerable to oxidative damage of free radicals. Foods rich in anti-oxidant damage and protect the brain. “Famine brain” is another common cause is mental decline. The brain is a greedy organ in your body, its high nutritional needs. Feeding the brain’s nutritional needs protection, he will have a better performance.
In order to suppress the hands of time and effort on your head to retain and recall information, thereby increasing, seize a few blueberries and reading. The following list gives food to the promotion of brain power;
Blueberries: Studies show that diets rich in fruits, especially blueberries, greatly improving the motor function and learning ability. The study also showed that the impact of blueberries to help age-related diseases such as Alzheimer’s disease and Alzheimer’s disease and brain protectthe oxidative stress. The most interesting news is that blueberries not only slow down the brain, they are even able to reverse and improve memory. Wild blueberry, blueberry plains, they found a greater antioxidant capacity each. Cranberry, blackberry, raspberry, strawberry, etc. are also very high, the brain, to stimulate performance. ** Recommendation: increase of at least 1 cup fresh or frozen blueberries or other berries to your daily diet.
Wild salmon: salmon and other deep, cold water fish are rich in Ω-3 essential fatty acids. ω-3 fatty acids are essential for brain function, and contains anti-inflammatory drugs. To provide the benefits of oily fish, omega – 3 fatty acids are sardines and herring. ** Recommendation: increase in four ounces of salmon or any other part of the OMEGA – 3-rich fish Toyour two to three times a week.
Citrus fruits, colorful vegetables: Because of its antioxidant properties, citrus fruits and colorful high on the list of “smart” food. In the more colorful the better. Color bright yellow, orange, red, purple and green fruits and vegetables are rich in antioxidants. Go to orange, carrot, apricot, melon, mango, papaya and oranges. Blueberry, blackberry, plums, red grapes, eggplant and add the blue / purple to your plate. New Food Toyour red cherry, red pepper, and tomoatoes. In the best source of antioxidants of green vegetables, dark green vegetables – spinach, cabbage, lettuce, Sproats Brusel, cauliflower. ** Recommendation: As many colorful vegetables, you can use an absolute minimum five copies a day. With the colorful fruit is rich in calories, increase 3:58 were the diet Toyour.
Counsel: In the brain, promoting health, lawyers are almost as powerful blueberry. It is true that lawyers are a fat fruit, but it is polyunsaturated fat, which helps blood circulation. A healthy blood circulation, equivalent to a healthy brain. ** Recommendation: This is another high-calorie, “less is more” food. Only 1 / 4-1 / 2′s lawyers will do one day.
Nuts and seeds: nuts and seeds is a good source of antioxidant vitamin E, studies have shown that high levels of vitamin E, in order to reduce cognitive decline. Sunflower, sesame, flaxseed, walnuts, hazelnuts, Brazil nuts, hazelnuts, almonds, cashews, peanuts, nuts, butter without hydrogenated, all benefits provde. ** Recommendation: Add a ounce of nuts or seeds to your daily diet. Make sure that you do not look at the booster. That is too many calories of food higgher to add to your waist.
Beans: Beans stability of glucose (sugar) levels. The brain can not store glucose and
Glucose fuels the brain to rely on but can not be stored glucose. Bean rpovide regular exchange of energy, and lots of fiber. There are so many varieties – black beans, lima beans, pinto, kidney, chickpeas, Great Northern, Navy, and others – can easily be added to this section a variety of known super food. Peas and lentils and other pulses of the family benefits. ** Recommendation: increase of at least January 1 / 2 cup soy or other legumes Toyour eat.
Whole grains: oats, brown rice, whole wheat bread, popcorn and barley prmotoe cardiovascular health and blood flow throughout the system of organs, including the brain includesthe. Wheat germ, whole grains, rather than technical, but also to the “super food” list, because the wheat germ fiber, vitamin E and the increased number of ω-3. ** Recommendation: Buy three whole-wheat bread, 1 / 2 cup oats or other grains, or two tablespoons of wheat germ to your daily diet.
Fresh Tea: Whether hot or ice-cream, fresh brewed tea contains a small amount of caffeine, while the moderate use, can increase intelligence, improve memory, attention and mood. Tea also has a powerful anti-oxidants, especially the class known as catechins, thereby promoting blood circulation. Green tea contains chemicals that enhance mental relaxation and alertness, in particular, is a good brain. ** Recommendation: two to three cups of brewed tea per day. Please note that bottled tea and powder do not count.
Dark chocolate: dark chocolate contains a number of natural stimulants, including caffeine, to enhance focus and concentration, with a strong anti-oxidant effect, stimulating production of endorphins, to help improve the mood. Such as nuts, seeds, avocado, is a super food to stimulate other brains used with caution. ** Recommendation: 1 / 2 grams of dark chocolate every day. Please note that most of the varieties of processing, such as chocolate, milk chocolate and white chocolate is not the same amount of benefits, provide chocolate Darl.
Water: Water, technically, is not food. It is absolutely necessary for the performance of the morning of the brain. Brain, approximately 80% of water and basic nutrition, hydration of the brain. In general, if your urine is pale yellow, almost odorless, you drink enough water. ** Recommendation: Drink plenty of pure water – at least eight glasses a day. Recommended 2:58 brewed cup of tea count this requirement of the brain hydration. Improve the level of activity will increase this requirement, therefore, warm and humid weather, disease, pregnancy and lactation.