Exercise and genhetics have a role to play in brain health and vulnerability to dementia. Similarly, diet also plays an influential role. A magical elixir is not going to prevent or cure neither dementia nor Alzheimer’s disease. However, a group of scientists were able to suggest some nutrients leading to improved memory and cognitive function. Foods rich in these nutrients may be useful in protecting the brain.
Omega three fatty acids
Fishes like tuna, mackerel and salmon contain omega three fatty acids. Apart from keeping the heart healthy, it also boosts the brainpower. As per a study conducted in 2014, a mice population was provided with supplements of the omega three polyunsaturated fatty acids displayed better cognitive functions while aging. They also showed improved object recognition memory, localized and spatial memory, aversive responsive retention etc.
Magnesium
According to scientists, deficiency of magnesium may lead to cognitive decline and brain aging. Ultimately, it causes dementia and consuming foods rich in magnesium or magnesium supplements are quite helpful. It includes spinach, chard, pumpkin seeds, black beans, almonds, yoghurt, bananas, dark chocolates, figs and avocado. These foods help in fighting off the side effects of aging brain.
Cocoa Flavanols
The cocoa is rich in cocoa flavanols nutrients which has several benefits for the brain. They are also used in making dark chocolate which is healthier compared to regular chocolate washed out in sugar and milk. A study was designed to test the outcome of consuming cocoa flavanol rich diet for three months. Researchers primarily focused on dentate gyrus which is a section of hippocampal formation within the brain. Whenever it declines, it is often related to aging. Scientist has a belief of this brain part related to loss of memory. Post the consumption of cocoa flavanols, researchers reported of participants experiencing improved dentate gyrus function.
Nuts
The nuts come with omega three fatty acid nutrients such as fish and adding them to diet along with fish is a wise decision. Walnuts are known to fight issues like memory loss. As per a long term analysis, researchers discovered that diets which were supplemented by walnuts led to better performance of adults in series of some cognitive tests.
Green tea
Green tea has multiple benefits for the body and also protects the human brain. The extract of green tea enhances thinking procedure and working of memory, discovered researchers of Basel University. Participants scored high in executing memory tasks post receiving the extract of green tea. An MRI displayed a boost in terms of connectivity between the brain’s frontal and parietal cortex.
Cruciferous vegans
Eating whole grains, fruits and vegetables help in staving off the cognitive decline and several chronic diseases. This includes type 2 diabetes and heart disease. Spinach, broccoli, and other green leafy vegetables are known to lower the cognitive decline rate. Particularly, the foods found in Mediterranean diet are known to be good for the cognitive health as opposed to western diets. This includes fruits, legumes, fish, cereals, mild amount of alcohol and olive oil. Low consumptions of foods such as poultry, meat and dairy are also good for health.
Blueberries
Delicious blueberry helps in boosting the memory power. They contain antioxidants and anthocyanins related to heighten neuronal signaling. Blueberry juices on regular basis are helpful for brain.
Imagecredit: Andrea Danti