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The daily consumption of nuts, among other things, improves cerebral circulation.
November 26, 2024
Birgitta Dunckel
Scientific studies show a connection between mental performance and our diet. These four foods contain important nutrients for the brain and can prevent dementia.
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How quickly one is mentally agile and how fit our brain remains is influenceable – among other things through diet. We reveal to you with which four foods the brain not only operates at full speed but can even be rejuvenated by years.
The MIND diet ( Mediterranean-Dash Diet Intervention for Neurodegenerative Delay) was developed by experts at the Rush University Medical Center and the Harvard Chan School of Public Health in the USA. In particular, the following foods are said to improve memory performance and the fitness of gray cells and even prevent dementia:
Several studies have shown that consuming green leafy vegetables such as spinach, chard, kale, bok choy, and savoy cabbage can help maintain memory and thinking skills as you age: A study involving 960 older adults found that those who ate the most leafy vegetables had a slower cognitive decline.
Participants who consumed the recommended brain food also performed better on memory checks. On average, they had a biologically 7.5 years younger thinking organ than the comparison individuals without the MIND diet. It is suspected that the nutrients and bioactive substances contained in leafy greens such as Vitamin K , lutein, beta-carotene, nitrate, folic acid, and kaempferol are responsible for this effect.
Another study confirmed that people who regularly followed a plant-based diet had lower levels of beta-amyloid, a marker for Alzheimer's , specifically: Those who ate the most green leafy vegetables—seven or more servings per week—had fewer deposits.
Consumption of nuts increases memory performance and improves brain health. A study published in the journal Clinical Nutrition found that daily consumption of nuts increases blood flow to the brain and promotes the growth of new cells.
Nuts are generally known as an excellent source of omega-3, minerals, and vitamins known. They provide the brain with energy and refresh the memory. In particular, walnuts are even said to slow down the aging process. People who suffer from Omega-3 deficiencies are at an increased risk of depression and memory loss.
Diseases such as Alzheimer's or dementia can be the result. The promising walnut is therefore an important nutritional partner in old age: Just a handful daily improves neurotransmitter function and boosts nerve performance.
A study published in the American Journal of Clinical Nutrition showed that daily consumption of a handful of blueberries can improve memory, cognitive abilities, and reaction time. Berries are rich in antioxidants that protect against oxidative damage which can lead to memory-damaging dementia and premature aging.
Different legumes such as lentils, peas, or beans are responsible for a constant Blood sugar levels . They are rich in antioxidants and help with thinking. A study published in the Journal of Nutrition showed that women who ate iron-rich beans twice a day for 18 weeks had better memory and attention span.
Cocoa beans also help boost the brain. In a study, the plant compounds from cocoa powder were able to accelerate blood flow and thus provide more oxygen to the brain. The respective test subjects also performed better in a subsequent cognitive test.
Since the brain is about 80 percent water, it plays a central role in energy supply. If we drink too little, concentration drops by about a third. A regularly distributed water intake of about two liters per day is therefore recommended.
