<نحن نعلم أن أجسامنا تحتاج إلى بعض الفيتامينات والمعادن للبقاء بصحة جيدة، ولكن هل تعلم أن دماغنا لا يختلف عن ذلك. فالغذاء الذي نتناوله يمكن أن يكون له تأثير كبير على صحة دماغنا، مما يؤثر على جميع وظائفنا الإدراكية، من الذاكرة والتعلم إلى الإبداع واتخاذ القرارات. إذا كنت ترغب في تعزيز قوة دماغك والحفاظ على الأداء المعرفي الصحي، فإليك أفضل 5 أطعمة يجب تناولها.
Oily fish
Oily fish such as salmon, mackerel, tuna, herring and sardines are great for your brain because they contain lots of omega-3 fatty acids. Omega-3 fatty acids help to build membranes around each cell in the body, including the brain cells and can even improve neural activity. A study has also highlighted how consuming a diet with high levels of omega-3 increases blood flow in the brain.
Dark chocolate
This one might surprise you but dark chocolate is good for the brain because it’s high in antioxidants. Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases. Antioxidants help to negate oxidative stress within the body. Research has shown that dark chocolate, when it contains 70% organic cacao, helps to enhance neuroplasticity, neural synchrony, cognitive processing, learning, memory, recall, and mindfulness meditation.
Seeds and nuts
Seeds and nuts are excellent for brain health because they contain both omega-3 fatty acids and antioxidants. However, they’re also fantastic sources of vitamin E. Vitamin E is a specific type of antioxidant which protects cells from oxidative stress caused by free radicals. Research has shown that vitamin E has a positive effect on cognitive performance during ageing and can even help reduce the risk of Alzheimer’s Disease.
Coffee
Of course we all know that coffee is used by many of us as a way to boost mental alertness, focus and concentration. But beyond this, research suggests that caffeine may also increase the brain’s capacity for processing information.The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.And because coffee is also a source of antioxidants, long term coffee consumption may reduce risk of cognitive decline, stroke, Parkinson’s disease and Alzheimer’s disease.
Avocado
Eating monounsaturated fats has been shown to reduce high blood pressure, a chronic illness strongly associated with cognitive decline. And avocados are a great source of healthy unsaturated fat.Other sources of healthful unsaturated fats include:
almonds, cashews, and peanuts
flaxseed and chia seeds
soybean, sunflower, and canola oils
walnuts and Brazil nuts
fish
Brain boosting supplements
As well as eating these brain boosting foods, there’s also the option for supplementation. Brain boosting supplements are ideal for those looking for an extra cognitive kick but are also incredibly helpful for those who either struggle or simply cannot consume these foods. For example, caffeine is not recommended for everyone, especially if you have heart conditions. And if you’re vegetarian or vegan, oily fish and dark chocolate are obviously not going to be in your diet. Similarly, if you have any food allergies, such as nuts or dairy, this can also limit your intake of brain boosting foods. With that in mind, our NAD plus supplements are the ideal way to increase mental alertness, focus, memory and overall cognitive function. Find out more about our brain boosting supplements.
