1. high-fat fish

Salmon, tuna, mackerel and sardines are rich in omega -3 fatty acids and various nutrients, which are necessary for the healthy development of the brain. DHA is one of the omega-3 fatty acids, accounting for about 40% of the membrane of brain cells. Experts believe that DHA is a necessary nutrient for transmitting signals in brain cells. Studies have also shown that eating fish three times a week can reduce the risk of Alzheimer's disease by 39%. However, most large fish are imported energy-intensive ingredients. Considering the principles of environmental protection and sustainable development, it is suggested that you can try to eat the blue and white fish caught off the coast of Taiwan Province Province, or choose saury and milk fish with high unsaturated fatty acids.

2. Cruciferae vegetables

Broccoli, cauliflower, cabbage and cabbage are all rich in antioxidant components such as vitamin C and phytochemicals, which are important nutrients to protect the brain. Aging can actually be explained as the process of cell oxidation. When the body produces energy for metabolism, it will also produce many "free radicals", which will destroy the original integrity of cells, and so will brain cells. They are easily damaged by free radicals and gradually lose their original reactions and functions. Therefore, almost all dietary guidelines in the world recommend eating more plant foods to obtain natural antioxidant nutrients to reduce the damage of free radicals to brain cells. Some studies have also pointed out that more than 13000 women take cruciferous vegetables, which is related to the decrease of brain age 1-2 years old.

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3. Avocados, oil and nuts

These foods are rich in vitamin E, antioxidant nutrients. Studies have shown that taking proper amount of vitamin E from raw food instead of synthetic nutritional supplements can reduce the risk of Alzheimer's disease by about 67%.

Chocolate

Flavonoids contained in dark chocolate are another antioxidant, which may contribute to brain health. Other foods rich in flavonoids are apples, grapes, red wine, onions, tea and beer.

curry

Curry powder is usually used as a spice in Thai or Indian dishes, mainly because the turmeric component in these spices can help anti-inflammation and remove amyloid plaques that cause Alzheimer's disease.

6. Whole grains

Brown rice, oats and bran rich in dietary fiber are more helpful to regulate blood sugar than toast bread, white rice, white noodles and other foods with added sugar. If the source of sugar in the diet is mainly monosaccharide or food with added sugar, because of its small molecule and fast digestion and absorption, it will soon enter the blood to raise blood sugar, and will soon be further metabolized by cells or stored as fat. At this time, in addition to increasing the metabolic burden of the body, it may also make the blood sugar regulation system unstable at any time. Glucose is the main energy source of the brain. If blood sugar is unstable, it is easy to feel tired and distressed. Therefore, it is suggested to choose whole grains, starting from the staple food of each meal, and trying to start from miscellaneous grains and root foods with more fiber.

7. Water

Every cell in the body needs water, including the brain. In fact, nearly three quarters of the brain is water. Studies have shown that people who consume enough water have stronger brains than those who drink improper water. Therefore, it is suggested that they should drink about 65,438+0,000 cc of water every day, equivalent to 3-4 cups, in addition to getting about 500cc of water from food and beverages such as tea and coffee. If the amount of exercise is large or the weather is hot, it is even more necessary to supplement it appropriately.

8.coffee

Suitable coffee is related to concentration and reaction time. A French study shows that women over 65 who drink three cups of coffee a day have better memories than women who don't drink coffee, which seems to indicate that drinking coffee is associated with a 30% reduction in the risk of preventing Alzheimer's disease. However, too much caffeine may also lead to other adverse physiological metabolism, such as excessive stimulation of sympathetic nerve, difficulty in relaxation and influence on sleep. Therefore, it is suggested that the intake of caffeine should be limited to 100-200mg per day, which is equivalent to 1~2 8-ounce cups of coffee per day (about100mg of caffeine).