Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University, explains that the brain is a complex organ and different foods have different effects. Some foods: healthy, colorful vegetables, healthy fats and Proteins– It can actually build brain tissue and Reduce swelling Others have the opposite effect.

4 best foods for mental health

1. Blueberry
Add a handful of berries to a salad or morning smoothie for a great brain boost. The latest Research Up to 2.5 cups of flavonoid-rich berries per day for six months inhibited inflammation and significantly improved the brain’s information processing speed. It is important to eat blueberries every day to get the benefits.

“[Flavonoids] Flavonoids should be a regular source of nutrients by inhibiting inflammation and improving brain tissue and preventing oxidative stress from damaging brain function, says Leela. “You have to eat one plate a day; you can’t just load it up on the weekend.

2. Salmon
Wild-caught salmon and other fatty fish are rich in omega-3 fatty acids. In 2022 Research Associated with larger brain sizes, improved abstract reasoning and rational thinking; Omega-3 reduces the risk of cognitive decline and dementia.

Three pieces of sushi contain about three ounces of salmon — enough to get those essential fatty acids and boost brain health, says Niri Dardarin, director of the Center for Nutrition and Performance and professor at Drexel University.

3. Egg
Whether scrambled, poached or fried, eggs are packed with nutrients like choline and lutein that support brain function. It is to eat one egg a week attached At low cognitive decline rates.

4. Coffee
A morning jolt of caffeine can also provide a brain boost.

“[Coffee] “It’s not building brain cells or fueling the brain’s neurotransmitters, but it does seem to help people with neurological conditions,” Lila says. “Coffee is helping you to be more alert and focused.”

Studies Show that the popular drink can help improve cognitive decline and planning and decision-making skills. But drinking too much coffee can have the opposite effect. It was drinking more than six cups of coffee a day. Connected. An increase in the risk of dementia to 53%.

4 foods to eliminate or reduce

1. Fast food
Items on the drive-thru menu are high in fat, salt and sugar and lack other nutrients.

“Limit your rides to once a week or less,” says Dardarian. “Consumption of fast food has long-term effects on cognitive health.”

Research In the year A presentation at the 2022 Alzheimer’s Association International Conference found that adults who got at least 20% of their calories from highly processed foods had a 25% faster decline in their ability to plan and execute tasks. Among people under 30, eating fast food was more than three times a week. Connected. to high levels of mental stress.

2. Baked goods
Cookies, cakes, pies, and other oh-so-delicious baked goods are high in trans fats (which are partially hydrogenated oils that can appear on food labels.) In addition to increasing the risk of heart disease and stroke, trans fats can damage the brain.

Seniors over 60 years old Trans fat In their blood, 50 percent are more likely to develop any type of dementia and 39 percent are more likely to develop Alzheimer’s disease.

3. Aspartame
Cut out diet soda. Aspartame, an artificial sweetener found in countless foods and beverages, inhibits important brain functions, including the release of dopamine and serotonin. attached Increased risk of learning difficulties, irritability and other neurobehavioral health issues.

4. Alcohol
Chronic Use of alcohol It can lead to reduced brain size and subsequent problems with learning and memory. Recent research has shown that even moderate alcohol consumption can damage the brain Research 36,000 adults found that increasing from half a pint to a full pint of beer a day had the same effect on the brain as a two-year-old. You don’t have to skip happy hour, but Lila advocates moderation.

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