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To achieve healthy brain and high cognitive performance, the cells should reach as much blood as needed. To maintain a long, full life, brain health should be considered. It is easy to gather attention with a healthy brain, to solve problems and to communicate. 
Chronic aging is inevitable. The brain begins to show signs of cognitive decline in their twenties. In America, 3 out of every 5 people had a problem with the brain at least once in their lifetime. It is thought that the total cost of treatment of cognitive problems such as dementia, Alzheimer's disease, stroke (stroke) in 2030 will exceed 1 trillion dollars. Many researches show that the smart diet plan will have a positive effect on brain health and will have a healthy brain in the elderly. Super-nutrients that need to be included in intelligent nutrition are mentioned below.

Blueberries

Blueberry is one of the great fruits that will change our lives. Studies with animal subjects have shown that blueberries help protect the brain against oxidative stress. Just like blueberries, blackberries, strawberries, carrots, tomatoes and other antioxidants in brightly colored fruits and vegetables increase their memory abilities. Studies have shown that blueberry-rich diets significantly improve both the learning capacity and motor skills of aging mice, making them mentally equivalent to much younger mice. In this respect, it is said that in humans, the effects of Alzheimer's and dementia can be reduced and should be used.

Avocado

Avocado is as good as blueberry in improving brain health. Avocado contains a monounsaturated fat that contributes to healthy blood flow. Healthy blood flow means a healthy brain. Avocado also lowers high blood pressure, which leads to a decline in cognitive abilities. A lower blood pressure is useful for the continuation of brain health. Because it is highly calorie, meals can be included in the ¼ or ½ avocado as a side dish.

Wild Salmon

Deep-water fish, such as salmon, are rich in essential fatty acids such as omega-3, which are essential for brain function. Omega kolaylaştır 3 allows more brain to go to the brain, making it easier to remember old information. Wild salmon should be consumed because it is cleaner and healthier. Salmon fish contains anti-inflammatory agents other than omega-3. Other fatty fish that contain plenty of omega-3 are sardines, bluefish, mackerel, tuna and herring. It is recommended to consume any of the oily fish 2 or 3 times a week.

Hazelnut and Walnut-like Seeds

Seeds such as nuts and walnuts are a good source of vitamin E and antioxidants. High vitamin E levels reduce cognitive decline in old age. Walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flaxseed, peanut butter, almond oil, tahini, non-hydrogenated hazelnut paste can be added Seeds are not important to be raw or roasted. Those who follow a diet that requires sodium restriction may consume non-salted nuts. Two or three walnuts per day, or a handful (10 (20 pieces) of hazelnut consumption is sufficient. Other seeds should be used alternately.

Green Leafy Vegetables

Vegetables with dark green leaves such as cauliflower, broccoli, spinach, cabbage, black cabbage, arugula, parsley are rich in vitamin C, vitamin K, antioxidants and minerals. Another feature of such vegetables is that they contain folate (folic acid). Folat plays a role in the development of memory, brain function. It should also benefit from crucifer.

Full Cereals

The consumption of whole-grain products such as bran bread, brown (brown) rice, oatmeal reduces the risk of heart disease. Whole-grain products balance the blood sugar level as it energizes. Blood reaches every organ. If cardiovascular health is maintained, the brain is also protected. Although wheat germ is not technically a full grain, it is included in the list of super nutrients, because it contains fiber, vitamin E and omega 3. Every day half a cup of whole-grain cereal, 1 slice of bread twice a day or 2 tablespoons of wheat seeds per day is recommended. Adding 25 grams of fiber to the daily diet is protective for brain health.

Legumes Like Beans

Various legumes such as beans, lentils and peas, which are recognized, loved and economical, stabilize the blood glucose level. Legumes are also rich in protein, antioxidant and protein. High protein is very useful in terms of brain health. The brain's fuel is glucose, but it can't store glucose. Therefore, the consumption of legumes provides a continuous flow of energy. Legumes, especially lentils and black beans should be consumed up to half a glass of water per day.

Egg

Eggs which are the pupils of breakfasts are indispensable for brain health. There is a type of vitamin B in the egg called choline which is required for the operation of neurotransmitters in the brain. Other choline sources are green leafy vegetables, soy, peanuts and fish. The amino acids in the egg also prevent neurological and mental disorders.

Pomegranate juice

Instead of drinking pomegranate juice, the fruit itself can also be consumed. Pomegranate or pomegranate juice contains powerful antioxidants that protect the brain from free radicals. Nardan other citrus fruits and colorful vegetables must be on the list of super foods due to their antioxidant properties. In the area of ​​health, the color of a vegetable or fruit is so good that the opinion is dominant. Instead of adding sugar to remove the natural sourness or mild bitterness of pomegranate juice, it can be diluted with drinking water or mineral water.

Fresh Brewed Tea

Two to three cups of freshly brewed hot or optional iced tea consumption aids in memory and mood and increases brain power. Tea does this with a small amount of caffeine. There are strong antioxidants known as ler catechins bilinen that promote healthy and powerful blood flow in the tea. Bottled or powdered teas do not have this feature. The tea to be consumed should be freshly brewed. Black or green tea can be preferred and tea bags can be used.

Water and Coffee

Water is needed for cell development and metabolic events. Water needs of the body should be met regularly. The results of brain-related tests performed on people consuming plenty of water are positive. The daily consumption of coffee and other caffeinated beverages increases the brain skills and the brain's response time.

Dark chocolate

Let's finish with a sweet and happy food. Strong antioxidants in dark chocolate contain caffeine, which increases focus and concentration. Chocolate consumption stimulates the production of endorphins, which helps improve mood. Flavonoids contained in cocoa are memory enhancer and reducing vessel occlusion. Red wine, pink and black grapes, onions, apples and tea also contain flavonoids. When you want to eat chocolate, bitter chocolates with at least 70% cocoa should be preferred. A piece to be consumed per day (15-20 grams) will provide all the benefits of chocolate. Although it is counted among the super foods, it should not be exaggerated while consuming chocolate.
While there are so many things that can be done to preserve and improve the brain and memory, it is important to pay attention to things that are not suitable for harm. For a healthy brain and old age, alcohol, excess salt, cigarettes, processed foods, excess sugar and carbonated beverages should be avoided.
Source: poxox blogs

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