Every 3 seconds, a senior citizen is diagnosed with dementia. Among all cases of dementia, Alzheimer's disease (AD) accounts for 60% to 80%.
Although there is currently no cure for it, an increasing number of studies have confirmed that a scientific diet is the "first line of defense" in preventing cognitive decline.
the following 5 "superfoods" charge up cognitive health.
01 Green leafy vegetables
Representative foods: spinach, kale, broccoli, Chinese cabbage
The abundant folic acid in green leafy vegetables can participate in homocysteine metabolism, reduce the risk of vascular damage, and thereby prevent cerebral small vessel disease;
Vitamin K can effectively inhibit the deposition of amyloid proteins in the brain, delay the formation of neurofibrillary tangles;
Meanwhile, the antioxidants such as lutein and zeaxanthin contained in it can filter out blue light and protect the retinal ganglion cells, thereby indirectly improving cognitive function.
02 Nuts
Representative foods: Walnuts, almonds, pistachios
The α-linolenic acid rich in walnuts, as Omega-3 fatty acids, can be converted into DHA, which can repair the neuronal cell membranes and enhance synaptic plasticity;
Vitamin E can exert antioxidant stress effects, inhibit the excessive phosphorylation of tau protein, and reduce neuroinflammation;
Meanwhile, the polyphenolic substances it contains can regulate the intestinal flora and improve cognitive function through the "gut-brain axis".
03 Deep-sea fish
Representative foods: Salmon, Tuna, Cod
The DHA contained in deep-sea fish accounts for 20% of the lipid content in the brain's gray matter. It can promote the synthesis of neurotransmitters and improve the ability of memory encoding.
The EPA, due to its anti-inflammatory properties, reduces the excessive activation of microglia cells and delays the formation of Aβ plaques.
04 Whole grains
Representative foods: Oats, Brown Rice, Whole Wheat Bread
The B vitamins present in whole grains, such as thiamine (B1) and cobalamin (B12), are involved in energy metabolism and can maintain the integrity of nerve myelin sheaths.
The resistant starch it contains can promote the proliferation of beneficial bacteria in the intestines and produce short-chain fatty acids (such as propionic acid), which directly act on the microglia cells in the brain.
Meanwhile, the characteristic of whole grains having a low glycemic index (GI) can stabilize blood sugar fluctuations and reduce the damage to neurons caused by advanced glycation end products (AGEs).
05 Berries
Representative foods: Blueberries, strawberries, blackberries
The anthocyanins contained in berries have an antioxidant capacity 20 times that of vitamin C. They can cross the blood-brain barrier and inhibit the aggregation of Aβ.
Ellagic acid can activate BDNF (brain-derived neurotrophic factor) in the brain, promoting the regeneration of neurons.
Integrate these five "brain-enhancing" foods into your meals in a smart way, making the freshness of spinach, the aroma of nuts, the tenderness of deep-sea fish, the richness of whole grains, and the sweetness of berries into a "natural prescription" for nourishing the brain.--- Time Research Institute NMN