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With age, the cognitive functions of the brain weaken, which increases the risk of its degradation and associated diseases - Alzheimer's, Parkinson's, etc. eating foods like chocolate, coffee, colorful fruits and vegetables helps protect the brain from such damage.
Chocolate, cocoa. Cacao beans contain flavonol compounds that act as antioxidants and help preserve brain stem cells that produce new neurons. Also, flavonols as antioxidants fight chronic inflammation, which can cause diseases related to thinking and memory.
Studies have shown that flavonols support a healthy hippocampus, which is the part of the brain involved in memory and mood processes. The most healthy chocolate with a high cocoa content: the higher the better.
Caffeine. Drinking coffee or tea is also very useful for a good brain condition. The caffeine they contain helps prevent age-related decline in cognitive functions. Studies have shown that consuming about 500 milligrams (mg) of caffeine daily—about five cups of coffee—effectively protects a person from memory problems.
Colorful fruits and vegetables. Include as many colorful plant foods as possible in your diet. Beets, berries, leafy greens, carrots, peppers contain a large amount of antioxidants - carotenoids and anthocyanins, which give these fruits a bright color. These substances protect the mucous membrane of brain cells from damage caused by free radicals - toxic molecules that cause inflammation. Dark greens and colorful legumes provide the body with folate, which is useful for the production of chemical components - neurotransmitters in the brain, necessary for thinking and mood.
Fatty fish. According to many studies, eating fatty fish such as mackerel, salmon, sardines, mackerel, herring or trout at least once a week can slow down age-related cognitive decline and reduce the risk of neurodegeneration, Alzheimer's disease. Fish is rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which play an important role in brain health. These healthy fats are used by brain membranes to improve cell structure and signaling, which supports active cognitive functions.
In addition to fatty fish, omega-3 fatty acids can also be obtained from flax seeds and linseed oil, and from walnuts.
Whole grain. As fuel, the brain prefers glucose, which is the easiest to obtain from carbohydrates. Without a sufficient amount of glucose received by the brain, there are problems with concentration. But refined carbohydrates should be preferred to whole grains, such as whole wheat, whole rye, brown rice, buckwheat. They contain fiber and help control the level of sugar in the blood, protecting it from its sharp rise and fall.
In addition to eating these foods, regular exercise, stress management, and interaction with other people will help improve brain health.
