Eat to Protect Your Memory
Your #brain is your nervous system’s all-important command center, so make sure you give it the #nourishment it requires.
Omega-3 fatty acids (omega-3 fats) are a type of polyunsaturated #fat . They’re associated with lowering blood pressure, raising HDL (“good”) cholesterol, and reducing the risk of some neurological #disorders . Omega-3s also are associated with better #memory . Omega-3 fatty acids are found in cold-water fatty fish, such as salmon, mackerel, lake trout, herring, and sardines. Plant-based omega-3 sources, including walnuts, flaxseed and flaxseed oil, and chia seeds, make great brain food. Fuel with Fruits and Vegetables
You can support optimum cognitive function and improve the health of your blood vessels with the help of nutrient-dense, antioxidant-rich vegetables and fruits. Dietary patterns that contain plenty of whole or minimally processed #fruits and #vegetables are linked with a lower stroke risk. You are more likely to experience impaired memory and cognition if you have a stroke.
The following nutrients have been linked with better brain health,provide us with the energy needed to focus and learn while helping to protect against brain diseases.
• Alpha lipoic acid is an #antioxidant that has been shown to improve memory deficits and reduce cognitive decline in some studies. It is found in vegetables such as spinach, broccoli, tomatoes, green peas, and Brussels sprouts along with potatoes.
• Vitamin E is another antioxidant that has been linked to #improved memory and cognitive performance. Good sources of vitamin E include green, leafy vegetables such as kale, spinach, Swiss chard, and mustard and turnip greens, as well as asparagus, almonds, and sunflower seeds.
• Vitamin B6, #vitamin B12, and folate are linked with lower homocysteine levels, which are associated with a lower risk of cognitive decline and #Alzheimer ’s disease. Legumes (beans, peas, and lentils), nuts, whole wheat, #quinoa , brown and wild rice, and millet are good sources of these B vitamins. - 6 hours ago