For the elderly, a nutritious and balanced diet is very important. Daily intake of dietary nutrients, coupled with adequate rest and regular exercise, will help the brain and body health of the elderly. Therefore, seniors can supplement the following 11 brain-boosting foods to help strengthen their memory and delay memory decline, making their brains seem younger and more flexible.
Research shows that older people whose diets include more fish have healthier brains than those who don’t eat enough fish. In fact, consuming more salmon and herring, which are rich in Omega-3, is very helpful in maintaining body and brain health (pregnant women can also supplement more Omega-3). Omega-3 is polyunsaturated fatty acid, and the DHA in it is for the brain. An important component of cell membranes, it affects brain blood flow, oxygen transport, neuron coating and maintenance, and nerve message transmission and other brain-related operations. In addition, taking more Omega-3 can also prevent Alzheimer’s disease in the elderly. Disease) and reduce its incidence.
2.Green leafy vegetables
Green leafy vegetables are rich in vitamins B6, B12, and folic acid, which help the body metabolize Homocysteine; Homocysteine increases cellular oxidative stress and is a risk factor for vascular disease, causing forgetfulness and even developing into Alzheimer’s disease. Alzheimer’s disease. Therefore, consuming brain-boosting green leafy vegetables such as cabbage, kale, and spinach can also help prevent dementia.
Research results proposed by many scientists show that the flavonols in cocoa are effective antioxidants that can increase blood flow to the brain, transport oxygen and nutrients, and maintain brain health.
Brain cells can be regenerated, which scientists call neurogenesis. Freshly brewed green tea contains catechins, which can promote the regeneration of brain cells, maintain the number of brain cells, help the brain function normally, and can also boost the spirit and keep the mind clear.
Fruit is rich in antioxidants and is a food source of essential nutrients for the brain, helping maintain long-term memory. For example, apples are called the “memory fruit” because they contain the trace element zinc, which is an indispensable element for nucleic acid. Sufficient nucleic acid can improve blood circulation in the brain, resist the damage to the brain caused by harmful proteins, and reduce the number of cranial nerves. Damaged cells improve memory and cognitive abilities. Banana is the “fruit of wisdom” and is rich in vitamins potassium, phosphorus, vitamin B6, etc. Avocados are rich in Omega-3 polyunsaturated fatty acids, which help maintain brain health. In addition, berries are also a good choice for brain-boosting fruits for seniors. They contain fisetin and flavonoids, which are antioxidants and anti-inflammatory, help improve brain power, and allow you to easily reminisce about the past.
Curcumin is the main ingredient in curry. It is anti-inflammatory and antioxidant, helps clear up amyloid deposits in the brain related to Alzheimer’s disease, balances the inflammatory response, fights brain aging, and maintains cognitive function. Curry is not only good for brain health, it can also help seniors fight diabetes and heart disease.
Eggs are extremely nutritious and contain all kinds of nutrients, especially vitamin B12. Vitamin B12 can maintain brain health and prevent atrophy. Studies have found that people who lack vitamin B12 have a greatly increased chance of brain atrophy. This is why Aziz The precursors of Heimer’s disease must be guarded against.
Whole grain foods are rich in vitamin B6 and thiamine (vitamin B1). Thiamine can help the body convert glucose into energy, refresh the brain, and improve memory. A lack of thiamine can cause poor energy and difficulty in concentrating.
Pumpkin is the leading brain-building vegetable and the perfect tonic for the brains of the elderly. It is rich in glutamic acid (Glutamic Acid), an excitatory neurotransmitter that can increase neuron activity and help improve the function of nerve cells and the brain. metabolic reactions.
Milk is recognized as one of the most valuable sources of nutrients, providing protein, calcium, and other essential nutrients for the brain. In addition to replenishing nutrients, seniors can also help sleep by drinking a glass of warm milk before going to bed.
Nuts generally refer to seeds rich in oil, such as peanuts, corn, millet, almonds, etc., which are very beneficial to the brain. Peanuts are called the “longevity fruit” and are rich in lecithin, cephalin and many nutrients. Studies have proven that eating peanuts regularly can improve the body’s blood circulation, delay the aging of brain cells, and enhance memory.
For seniors, diet can not only maintain life needs, but also improve brain health through the intake of appropriate ingredients. It is extremely critical in maintaining life functions and mental health. Therefore, every meal should be carefully planned. Meal, enjoy every nutrition.