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We all know that the food you eat can benefit your whole body.
Gray matter contains nerve cells that control decision-making, memory, and emotion ().
SummaryFatty fish is a rich source of omega-3 fatty acids, a major building block of the brain. Sulforaphane levels are highly concentrated in broccoli sprouts ().
SummaryBroccoli contains a number of compounds that have powerful antioxidant and anti-inflammatory effects, including vitamin K and sulforaphane.
Pumpkin seeds contain antioxidants that may protect the body and brain from free-radical damage (26).
They’re also an excellent source of other nutrients important for brain health, including ():
Studies suggest that this plant-forward diet may improve cognitive function and slow brain aging.” Recent research has also found that a diet filled with foods rich in flavonols — the bioactive compound found in plant-based foods — is associated with slower rates of cognitive decline. Her primary area of focus is medical nutrition therapy and weight control.
Green tea, which contains a specific polyphenol known as EGCG, has been well researched for its links to supporting brain health. A recent study published in the journal Phytomedicine also suggests that green tea plays a role in benefitting memory, attention and brain function, says London.
Walnuts
“Walnuts contain alpha-linolenic acid (ALA), a plant-derived source of omega-3 fatty acid that’s essential for building brain cell membranes and supporting communication between neurons,” says Kimberlain.
Broccoli is packed with powerful plant compounds, including antioxidants ().
It’s also very high in vitamin K, delivering more than 100% of the Recommended Daily Intake (RDI) in a 1-cup (160-gram) serving of cooked broccoli ().
This fat-soluble vitamin is essential for forming sphingolipids, a type of fat that’s densely packed into brain cells ().
Some research in older adults links a higher vitamin K intake with better memory and cognitive status ().
Broccoli also contains compounds, such as sulforaphane, that provide anti-inflammatory and antioxidant effects and may help protect the brain against damage.
Plus, vitamin C supports brain health as you age and ausflüge gera und umgebung protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease ().
You can also get high amounts of vitamin C from other foods like bell peppers, guava, kiwi, tomatoes, and strawberries.
SummaryOranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals.
Eggs are a good source of nutrients tied to brain health, including vitamins B6 and B12, folate, and choline ().
Choline is an essential micronutrient your body uses to create acetylcholine, a neurotransmitter tagesausflüge bus schweiz helps regulate mood and memory.
Je nach Schneeverhältnisse verfügt Flims im Dorf über gut präparierte Loipen. Entdecke auf der Alp Mora oberhalb von Trin die Gletschermühlen, in denen du im Sommer baden kannst. These compounds may enhance memory and help slow age-related mental decline (32, ).
One study also tagesausflüge island that participants who ate dark chocolate experienced a positive increase in mood and greater gut microbiome diversity compared to those who did not eat chocolate.
Von hier hast du einen fantastischen Blick auf die Rheinschlucht, auch bekannt als der «Grand Canyon der Schweiz».
Spinach, kale, and collard greens are brimming with essential nutrients including folate, a B vitamin that plays a vital role in promoting optimal brain function by aiding in the production of neurotransmitters such as serotonin and dopamine.
Research links walnuts to reducing inflammation and oxidative stress, and eating 1 ounce per day (that equates to ¼ cup) could improve cognitive function.
These are packed with healthy fatty acids and vitamin E, which are both beneficial for ausflüge mit kindern 3 jahre health. Try adding avocados to your favorite salads or as a secret baking ingredient: You can swap it for butter in a lot of traditional recipes for cakes and breads, suggests London.
The liver produces a small amount, but you must get choline from food to get the necessary amount. “It may improve memory and help age-related mental decline, but it's important to note that the studies looked at highly concentrated curcumin supplements with a dose of between 500-2,000 mg daily, which is more than one would consume if using turmeric as a spice.
Cruciferous veggies like broccoli, Ausflüge von mykonos nach santorini sprouts and cauliflower are anti-inflammatory, and high in vitamin C and flavonoids, both of which are linked to improving brain health. “Broccoli is rich in gluconates, which is a compound that breaks down in the body and produces isothiocyanates,” says Kimberlain, “and studies link these to reducing oxidative stress and neuroprotective effects on the brain.”
Whole grains like barley, brown rice, quinoa, farro and buckwheat are rich in B-vitamins as well as fiber, which can also help lower cholesterol and improve brain health.
Salmon, tuna, cod, anchovies and sardines are all rich in omega-3 fatty acids, especially docosahexaenoic acid or DHA, which is found in large quantities in the brain. Omega-3s are associated with better cognition and increased blood flow to the brain, says Kimberlain. Langläufer können auf Bargis gut gespurte Loipen geniessen.
Pinto, kidney and black beans are excellent sources of B vitamins, specifically the neuro-protectors folate and B6, says London. Sie können Ihre Vorlieben in kultureller, sportlicher und gastronomischer Hinsicht voll ausleben.
Biketouren, Wanderungen sowie Gleitschirmflüge bringen Ihnen die Naturschönheiten von Flims mit seinen Waldseen näher.
Berries are packed with antioxidant polyphenols that protect against oxidative stress, which can cause cell damage in the brain, says Kimberlain.