Three fruits that improve memory and reduce the risk of dementia, according to a Harvard nutritionist
Take care of brain is essential for healthy aging, and in this process feeding plays a key role because everything we consume has a direct impact on our brain wellness.
According to various studies, Mediterranean diet This is the most recommended type of diet for brain health and is rich in fruits, vegetables, fish, olive oil, seeds and nuts. Within these options three fruits stand out especially what the expert recommends with great emphasis: blueberries, avocado and nuts.
“Eat food What stimulate the brain “It can significantly reduce your risk of developing neurological problems, improve mental health and help you stay mentally clear and focused,” he said. Uma NaiduDirector, Division of Nutrition, Lifestyle and Metabolic Psychiatry, Massachusetts General Hospital, published by Infobae.
The expert highlighted certain foods for brain health due to their nutritional qualities. Among them are the following fruits and one nut in particular.
“Over the years of my research, I have discovered that one of the the healthiest fruits help brain “Old age is good for blueberries,” he told CNBC.
These fruits are rich neuroprotective substances How flavonoids, antioxidants, folates And fiberwhich promotes a healthy gut and therefore good mental health, as recent research confirms.
Naidu also added that according to a 2021 study published in the journal Neuroscience Journals: “People who follow a diet that includes at least Half a daily serving of flavonoid-rich foods they may have 20% lower risk of cognitive declineAccording to the study, which surveyed 49,493 women with an average age of 48 years and 27,842 men with an average age of 51 years.
“Research has shown that they can reduce the risk of developing dementia“, Dr. Naidu concluded. Other products Rich in flavonoids: plums, apples, oranges, strawberries and spinach.
According to another study, blueberries contain anthocyaninsa type of antioxidant that gives them their characteristic bluish color. “Anthocyanins promote healthy tolerance to stress and they have anti-inflammatory effect throughout the body, especially in the brain,” Naidu explained.
In addition, they contain folates, which have a beneficial effect on mental health, brain health and cognitive age. How many blueberries do you recommend eating per day? Consume 1/2 to 1 cup per day during the diet.
They have a relatively large number magnesiumwhich is important for the proper functioning of the brain.
First reports of treatment major depression with magnesium was published in 1921 and showed success in 220 out of 250 cases.
Since then, many studies have shown that depression is associated with magnesium deficiency. In several cases where patients were treated with 125 to 300 milligrams of magnesium, rapid recovery from major depression was observed, often in less than a week.
“I like to mix avocado, chickpeas and olive oil as a tasty spread on toast made from whole grain rye bread or as a dressing for freshly cut vegetables,” the specialist emphasized.
They contain healthy fats and oils that the brain needs to function well, as well as essential vitamins and minerals, e.g. selenium in Brazil nuts.
anti-inflammatory and antioxidant effects Omega-3 fatty acids are very beneficial for improving memory.
“I recommend eat 1/4 cup per day (no more than that, it’s easy to overdo it with nuts!) as a snack, adding to a salad or vegetable side dish. “The nuts can even be mixed into a homemade granola or trail mix that contains much less sugar and salt than store-bought versions,” she explained.