Foods like fatty fish, blueberries and broccoli contain compounds that may support your brain health and function.
1. Fatty fish
When people talk about brain foods, fatty fish is often at the top of the list. As it is a rich source of omega-3 fatty acids สมัคร UFABET
Fatty fish can include:
- salmon
- trout
- albacore tuna
- herring
- sardines
About 60% of your brain is made of fat, and just over half of that fat is comprised of omega-3 fatty acids. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.
Omega-3s may slow age-related mental decline and help prevent Alzheimer’s disease.
On the flip side, not getting enough omega-3s is linked to cognitive impairments, as well as depression.
2. Coffee
Two main components in coffee — caffeine and antioxidants — can help support brain health.
The caffeine found in coffee has several positive effects on the brain, including :
- Increased alertness: Caffeine keeps your brain alert by blocking adenosine, a chemical messenger that makes you feel sleepy.
- Improved mood: Caffeine may also boost some of your “feel-good” neurotransmitters, such as dopamine.
- Sharpened concentration: One study found that caffeine consumption led to short-term improvements in attention and alertness in participants completing a cognition test.
Drinking coffee over the long term is also linked to a reduced risk of neurological diseases. Such as Parkinson’s and Alzheimer’s. The largest risk reduction was seen in those adults who consume 3-4 cups daily
3. Blueberries
Blueberries provide numerous health benefits, including some specifically for your brain.
Other deeply colored berries deliver anthocyanins. A group of plant compounds with anti-inflammatory and antioxidant effects.
Antioxidants act against oxidative stress and inflammation. Which can contribute to brain aging and neurodegenerative diseases.
Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.
Try sprinkling them over your breakfast cereal, adding them to a smoothie, or enjoying them for a simple snack.