Eating eggs, salmon and green vegetables provides fat, vitamins, minerals so that the brain of the person has a better memory impairment.
Memory impairment is a pathology that affects the ability to memorize new information or known information, often manifestations are forgotten, negligent, difficult to focus. The situation appears in the elderly, young people due to the pressure of work, lifestyle and habits of lack of science.
Dr. Dao Thi Yen Thuy, Head of the Dean of Meritorious Nutrition, Tam Anh General Hospital in Ho Chi Minh City, said that a diet rich in nutrients slows down the mental degeneration process, reduces the risk of future dementia in the future.
Fat fish
Salmon, tuna, sardines and fatty fish contain high levels of omega -3, especially DHA – play an important role in maintaining nerve cell structure and improving memory. Supplementing regular omega-3 helps increase blood circulation to the brain, reduce inflammation, protect nerves. People with memory loss should eat fat fish at least 2-3 times a week to achieve good effect.
Green leafy
Spinach, spinach, broccoli contains vitamin K, lutein, folate and beta -carotene – powerful antioxidants. Doctor Yen Thuy explains that these compounds help reduce oxidation stress, support the protection of brain cells from damage and slow down the cognitive decline, thereby reducing the risk of Alzheimer’s disease. Each person should add at least 200-300 g of green vegetables per day, can be processed into salads, soups or gently fried.
Choosing the right food contains many good nutrients for the brain. Image: Phuong Thy
Berries
Blueberries, strawberries, raspberries … containing antioxidants are anthocyanin, flavonoids that are healthy. Supplementing natural nutrients from Blueberry (blueberries), Ginkgo Biloba (ginkgo) promotes blood enhancement to the brain, reduces headache, dementia.
Egg
Egg yolks provide abundant choline, necessary for the production of acetylcholine – an important neurotransmitter for memory and mood. Choline deficiency can lead to decline in memory and thinking ability. According to Dr. Yen Thuy, adults can eat 3-4 eggs per week in combination with vegetables to balance nutrition.
Nuts
Walnuts, almonds, flaxseeds contain omega-3, vitamin E and unsaturated fats that support the protection of brain cells from lesions due to free radicals and slow down the memory impairment in the elderly. Eating a small handful of seeds (about 30 g) is a simple way to enhance brain health without worrying about excess calories. You can eat directly or mix in salads, cereals to diversify the taste.
Dark Chocolate
With a cocoa content of over 70% containing flavonoids and caffeine, dark chocolate supports improving blood flow to the brain and increases the ability to concentrate. However, people with memory loss should only use about 20-30 g per day to avoid side effects from caffeine such as insomnia.
In addition to supplementing food, to nourish a healthy brain, each person needs to sleep 7-8 hours a day, limit alcohol and exercise regularly. People with signs of abnormal memory decline should go to neuropathic specialist for early screening, control the condition effectively.