As I get older, I often forget what I have to remember, so I often worry. In this case, it is also a way to eat food that helps improve your memory. Identify representative foods that are good for brain health.
walnut
Walnuts, rich in vitamin E, are effective in improving memory by facilitating the transfer of substances between brain neurons. In addition, most of the fat contained in walnuts is unsaturated fatty acid, which helps the brain function to improve memory and slow the aging of the brain.
In fact, according to a study by UCLA in the U.S., those who ate walnuts steadily had higher cognitive functions such as memory, concentration, and information processing speed than those who did not. On the other hand, nuts such as walnuts have high calories, so it is recommended to eat about 30g a day.
Spinach
Spinach contains a lot of potassium, which increases the amount of blood flowing into the brain and increases memory. According to a study by the University of Chicago Rush in the U.S., consistently eating leaf vegetables such as spinach helps improve cognitive function.
In addition, vitamin B in spinach is a nutrient that energizes the brain. Lack of vitamin B makes it easy to feel tired and helpless, making it difficult to concentrate, reducing memory and thinking skills.
Salmon
DHA, a type of omega-3 fatty acid rich in salmon, promotes the production of synapses, a brain nerve cell, and helps activate brain cells. It also protects nerve cells to promote brain development and increase brain blood flow, allowing better nutrient and oxygen supply to brain cells.
DHA has been heard a lot of blue-backed fish, especially salmon, which has a higher content than mackerel that is commonly eaten.
Dark chocolate
Plavanols rich in cacao, the main ingredient of dark chocolate, facilitate brain blood flow and prevent dementia. In addition, when theobromine in chocolate enters the body, it gently stimulates the cerebral cortex to enhance thinking ability.
Dark chocolate with more than 70% cocoa content should be beneficial for brain health. Excessive intake can cause obesity, diabetes, and coronary artery disease, so be careful. The daily intake of chocolate should not exceed 50g. If you are on a diet, it is essential to reduce the amount of chocolate you eat and exercise.
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