People with more sodium, cholesterol, saturated fat and trans fat in their diet have smaller brain volume; Those who have enough vegetables, fruits, nuts, dairy products, fish and less sugary drinks have larger brains.
The mental diet brain is 7.5 years younger.
Foods with high sugar, high fat and high glycemic index, such as sugary drinks, fried foods, processed red meat, refined grains and sweets, are all bad eating habits, which will promote oxidative stress, lead to inflammation, reduce brain-derived neurotrophic factor (BDNF) with the function of regulating nerve conduction and growth, and then affect the normal function of brain neurons, thus making the brain unhealthy and poor cognitive function.
Good eating habits refer to eating more fruits, vegetables and whole grains, which can stimulate nerves, reduce oxidative stress and regulate inflammatory reactions, such as phytochemicals, folic acid, vitamin B and Omega-3 unsaturated fatty acids, which can effectively prevent dementia.
Eating 15 kinds of food every day promotes brain health.
Nutrients to improve brain health should come from food, not supplements such as capsules and tablets, so as to really improve the quality of diet. It is suggested that at least 15 kinds of food should be consumed every day among the six categories of food, which is beneficial to brain and body health.
7 kinds of mental food
? Vegetables, especially dark colors, green leaves and spices.
? Fruits, especially multicolored, seasonal and berries.
? Nut seeds, one tablespoon a day.
? Unrefined whole grains, such as brown rice, barley and coix seed.
? Beans and their products, such as soybeans, black beans, edamame, tofu, etc.
? Fish and poultry.
? Oils containing more unsaturated fats, such as olive oil, bitter tea oil and soybean oil.
5 brain food
? Sugary drinks.
? Sweet food.
? Fried food.
? Processing red meat (sausage, hot dog, ham, etc.). ).
? margarine