5种对大脑有益、有助于提高记忆力的食物

5种对大脑有益、有助于提高记忆力的食物

Talking about brain development, we face two problems, one is how to promote the child's cognitive enhancement, the other is how to prevent a decline in cognitive ability.No magic drug can solve such a problem.

谈到大脑的发育，我们面临两个问题，一个是如何促进孩子的认知能力的增强，另一个是如何防止认知能力的下降。没有灵丹妙药可以解决这个问题。

Nutrition experts emphasize that the most important strategy is to follow a healthy diet, including a large amount of fruits, vegetables, legumes and grains. Regularly eat protein from plants and fish, choose healthy fats, such as olive or canola oil, reduce the amount of saturated fat like meat.

营养专家强调，最重要的策略是遵循健康的饮食，包括大量的水果、蔬菜、豆类和谷物。经常吃植物和鱼中的蛋白质，选择健康的脂肪，如橄榄油或菜籽油，减少饱和脂肪的数量，如肉类。

That means that in a healthy overall diet, some foods rich in ingredients that are particularly healthy, such as omega-3 fatty acids, B vitamins and antioxidants, help increase Strengthen brain health. Combining these foods with other foods in our daily diet can improve brain health and help maximize brain power.

这意味着在健康的整体饮食中，一些富含特别健康成分的食物，如-3脂肪酸、维生素B和抗氧化剂，有助于增强大脑健康。在我们的日常饮食中，将这些食物和其他食物结合起来可以改善大脑健康，帮助最大限度地提高脑力。

Studies at the Harvard Medical Institute of America have shown five best foods for brain function.

美国哈佛医学院的研究显示了五种最有益于大脑功能的食物。

1. Green leafy vegetables

绿叶蔬菜

Leafy greens like spinach and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folic acid and β-carotene. Studies have shown that these plant-based foods can help slow cognitive decline.

菠菜和花椰菜等绿叶蔬菜富含对大脑有益的营养物质，如维生素K、叶黄素、叶酸和胡萝卜素。研究表明，这些植物性食物有助于减缓认知能力下降。

2. Fish

鱼类

The fat content in fish is large, which is rich in omega-3 fatty acids. These healthy unsaturated fats reduce the level of y-protein amyloid in the blood. Amyloid β-protein forms protein blocks that are destroyed in the brain of Alzheimer's patients. Eat fish at least twice a week, but choose fish that are low in mercury, such as salmon and cod, or freshwater fish such as carp, carp, etc. If you don't like eating fish , consult your doctor for omega-3 supplements or choose an omega-3 source in nuts, such as walnuts.

鱼的脂肪含量很大，富含omega-3脂肪酸。这些健康的不饱和脂肪可以降低血液中y蛋白淀粉样蛋白的水平。淀粉样蛋白-淀粉蛋白形成的蛋白质块在阿尔茨海默症患者的大脑中被破坏。每周至少吃两次鱼，但选择汞含量低的鱼，如鲑鱼和鳕鱼，或淡水鱼，如鲤鱼、鲤鱼等。如果你不喜欢吃鱼，可以向医生咨询欧米茄-3补充剂，或者选择坚果中的欧米茄-3来源，比如核桃。

3. Berries

浆果

Studies have shown that flavonoids are a natural plant pigment that can give berries a bright color and also improve memory. Researchers at Harvard's Brigham and Women's Hospital published a study in 2012 that found that women who consumed strawberries and blueberries twice a week could postpone memory loss.

研究表明，类黄酮是一种天然的植物色素，能使浆果颜色鲜艳，还能提高记忆力。哈佛大学布里格姆妇女医院的研究人员在2012年发表的一项研究发现，每周吃两次草莓和蓝莓的女性可以延缓失忆。

4. Tea and coffee

茶和咖啡

Caffeine in coffee or tea taken in the morning is very beneficial for brain health. In a study published in the Journal of Nutrition in 2014, participants, who consumed large amounts of caffeine, scored high on psychological function tests. According to other studies, caffeine can also help strengthen new memories. Researchers at Johns Hopkins University asked the study participants to memorize a series of images and then take a placebo or 200mg of caffeine pills. Many members of the caffeine group can recognize the correct picture the next day.

早上喝咖啡或茶中的咖啡因对大脑健康非常有益。2014年发表在《营养学杂志》上的一项研究显示，摄入大量咖啡因的参与者在心理功能测试中得分很高。根据其他研究，咖啡因还可以帮助加强新的记忆。约翰霍普金斯大学的研究人员要求研究参与者记住一系列图片，然后服用安慰剂或200毫克的咖啡因药丸。许多摄入咖啡因的人都能在第二天认出正确的画面。

5. Walnuts

核桃

Nuts are an excellent source of protein and healthy fats, especially nuts can also improve memory. A 2015 study from the University of California, Los Angeles found that people who consumed walnuts regularly, helped improve cognitive abilities. Walnuts are rich in omega-3 fatty acids called alpha-linolenic acids (ALA), which help lower blood pressure and protect arteries, which is also good for the heart and brain.

坚果是蛋白质和健康脂肪的极佳来源，特别是坚果还能提高记忆力。加州大学洛杉矶分校2015年的一项研究发现，经常吃核桃的人有助于提高认知能力。核桃富含-3脂肪酸-亚麻酸(ALA)，有助于降低血压和保护动脉，对心脏和大脑也有好处。