Our brains and diet also play an important role in longevity. According to the National Institute on Aging, what we eat can directly impact inflammation and oxidative stress in the body, both of which can affect the risk of certain diseases. neurodegenerative diseases, including Alzheimer’s and Parkinson’s.
1. Extra dark chocolate
Dark chocolate is packed with antioxidants and flavanols that help maintain the health of brain cells. It also contains fiber that helps reduce brain inflammation and prevent cognitive decline.
A 2020 study investigated how dark and white chocolate might affect the memory of healthy young people. Participants who ate dark chocolate had better verbal memory two hours after they ran out of chocolate, compared with the group that received white chocolate.
The researchers attribute this to the higher levels of flavonoids found in dark chocolate, which “may profoundly improve cognitive function in humans.”
Berries are packed with antioxidants, phytonutrients, fiber, vitamins, and minerals. These nutrients help maintain memory, while the fiber content helps feed the microorganisms in the gut to help maintain memory.” reduce brain inflammation.
we should choose from red, blue and black berries. For example, strawberries are rich in flavonoids and may help slow cognitive decline; blueberries contain different types of flavonoids that have been linked to the prevention of oxidative stress; and raspberries are an excellent source of antioxidants, which help keep brain cells healthy.
3. Turmeric (with black pepper)
One of the main ingredients in curry powder – turmeric, contains a compound called curcumin, which is the secret behind its brain-boosting benefits.
Turmeric still works fine when taken alone, but the benefits may be stronger when combined with black pepper. You should always adds a little bit of black pepper to turmeric because piperine – the compound in black pepper – activates curcumin and increases bioavailability for the brain and body.
You can incorporate turmeric and black pepper into your diet by adding it to a hearty rice dish, a serving of potatoes, a “golden” latte or some oatmeal.
4. Green vegetables
Green vegetables are a staple in a brain-healthy diet because they contain folate, a B vitamin that supports nerve development and neurotransmitter function. Folate deficiency has been linked to poor health. increased symptoms of depression as well as cognitive aging.
Are you not a salad fan? You can still enjoy them as creative ingredients in favorite dishes like pasta, burgers, or as a topping on pizza.
5. Fermented foods
Fermentation is a process that increases the mass of microorganisms directly inoculated into food, thereby promoting the metabolism inside the product to metabolize sugar. This process produces other products, such as lactic acid, that can produce beneficial bacteria in the gut.
However, large amounts of fermented foods can cause you to experience bloating. If you feel uncomfortable, cut back on your intake until your gut and body readjust.
The author of the article is Lauren Armstrong, a nutrition expert and coach. She is also a nutritionist for The Women, Infant and Children (WIC) program.