The 9 best foods to keep your brain healthy

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The Mind Diet focuses specifically on foods that can help the brain and reduce the risk of Alzheimer’s and dementia.

A mental diet relies on the Mediterranean diet and the DASH diet, which are healthy eating plans in and of themselves.

Over decades of research, nutritional epidemiologist Martha Claire Morris and her colleagues at Rush University Medical Center have identified a number of key foods associated with improving brain function and lowering the risk of Alzheimer’s disease, according to a report by the American EatingWell website.

1. Whole grains

Whole grains contain antioxidants including beta-carotene and folic acid, and are also rich in vitamin “K”, which is used to make brain cell membranes.

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3. Berries

The berries contain flavonoids that strengthen the connections between neurons, making communication easier.

4. Nuts

Almonds are rich in Vitamin E, an antioxidant that absorbs free radicals harmful to brain cells, while walnuts contain omega-3 anti-inflammatory fats.

5. Legumes

Many legumes, including chickpeas and beans, are rich in magnesium, which helps brain cells use energy.

6. Vegetables

Vegetables are full of vitamins, such as folic acid, in a 2012 study, women with Alzheimer’s plaques and folic acid levels had the lowest symptoms of dementia.

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7. Fish

Oily fish are excellent sources of omega-3 fats that reduce inflammation and are used to build solid matter in the brain.

8. Poultry

Poultry is rich in choline compound, which is a component of vitamin B, which is important for brain development, and according to a 2011 study, it can protect against dementia.

9. Olive oil

Olive oil is rich in olicanthole, a compound that calms inflammatory enzymes “COX-1” and “COX-2”.



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