10 'Brain Food' for a Healthy Brain for Young & Older People

The brain can be healthy and smart if you young people and the elderly consume important nutrients in your daily consumption. Want to know anything? Here are 10 brain foods for a healthy brain.
From a recent study, Khan Academy states that the way your brain works is actually similar to body muscles. Your brain can get stronger or get 'smarter' by eating healthy foods that can help delay memory loss. For the elderly who have dementia or Alzheimer's, healthy food can help slow down brain damage.

When your body experiences difficult changes, for example when you are sick, a healthy diet is always recommended to help your immune system. However, it's good if you start paying attention to food intake to prevent damage to your brain.
This is the food you should buy while shopping, because it can help your brain develop:

Whole Wheat

Utut wheat is one type of food that is currently becoming a trend to enter the list of healthy foods. If you are looking for ways to concentrate more, give your brain the right nutrition, this whole wheat can help you focus.

Whole wheat contains a low glycemic index (low glycemic index) which gives glucose slowly to enter the blood vessels, so you can be more awake throughout the day. In addition, whole grains also contain vitamin B which can improve nervous system health
You can look for alternatives such as cereal, whole wheat bread, whole wheat pasta, and make sure you get what you need.

Beef

Beef also has a rich content of iron. Zet iron as an essential one can help people think and concentration abilities. However, pay attention if you consume beef that does not contain fat.

Milk and Yogurt

Do not forget foods that contain dairy products, because these two elements contain a lot of vitamin B and high protein. Products from this side can support the growth of brain tissue, enzymes, and neurotransmitters. It also can be a source of energy for the brain. Enter milk and yogurt in your daily healthy snacks.

Berry

From U.S News & World Report, states the berries can help the health of the elderly by increasing good memory. The source concludes research conducted by the Nurses’s Health Study on 16,000 people aged 70 years and older.

Researchers found people who ate more berries experienced a slower mental decline than those who did not. Dr Michael Greger, a doctor and founder of NuriticitonFact.org, explained to U.S News & World Report explaining the benefits of berry's excellent strength.

Various types of berries such as strawberries, raspberries, blueberries, blackberries have high antioxidant content, especially vitamin C. These berries are useful for preventing cancer, but also can improve memory. Not many people know that the seeds contained in berries also contain omega-3 fatty acids. Seeds from berries are also known to contain omega-3 fatty acids.
"Women who consume more berries are seen to have slowed the brain's ability to 2.5 years. That said, your brain will be 2.5 years younger if you consume a lot of berries, "Greger said.

Fish oil

This is another option that you need. Omega-3 fatty acids are also good elements that are not produced by the human body. This is only obtained by diet, as you make sure. Fish such as trout, salmon, mackerel, herring are good sources of fish oil which contains a lot of fatty acids.

Yellow Pumpkin Seeds

These grains are indeed small in size but have great benefits. A source says that a handful of pumpkin seeds will provide the amount of daily zinc intake that your brain needs to maintain your memory and thinking ability.

Egg

Eggs include good and affordable brain food. Eggs are an important source of protein, with the yolk having choline which can help improve memory or memory.

Variety of Colored Vegetables

Vegetables are also a healthy source of brain food. For example, cabbage (especially the purple ones), carrots, spinach, sweet potatoes, pumpkin, tomatoes, and colorful vegetables turn out to have rich nutrients and can act as antioxidants. Nutrient-rich elements in these colorful vegetables can support brain cells becoming stronger and healthier.

Tomatoes are fruits that have many benefits for diseases such as Alzheimer's, which can protect against cell damage caused by free radicals, according to the BBC. This antioxidant wonder is known as lycopene and you can enjoy tomatoes in various ways. You can make juice, vegetable mix, soup, salad, or eat it fresh.

Nuts

One food that is still often overlooked is peanuts. Though these beans have complex carbohydrates and protein. Beans also contain fiber, minerals, vitamin E, and antioxidants.
Beans are able to produce energy longer and help the ability to think, and can also protect nerve cell membranes. Working together with thiamine, vitamin E will help nerve cells and the brain to use gluloksa as an energy requirement.

Vitamin B

Did you know that B vitamins, including B6, B12, and folic acid (B9), play a role in lowering homocysteine ​​levels in the blood? Homocysteine ​​hormone is associated with an increased risk of stroke, decreased cognitive function, and Alzheimer's.
One study saw an improvement in memory in a group of people who took high doses of vitamin B6, B12 and folic acid for 2 years. Their brain cell damage is also lower than those who only drink it as a placebo.

Diseases related to the brain are increasingly experienced by modern society. Among them are dementia, Alzheimer's, Parkinson's, and others.
From the results of the 2014 population census, the number of elderly Indonesians has reached 20.24 million people (or about 8.03% of Indonesia's population). Until now, people with dementia or laymen who know him as dementia have touched nearly 1.2 million people. This number is estimated to rise to more than 4 million people in 2050.
Not a few elderly living with dementia and Alzheimer's. If you have parents you should pay attention to the symptoms of dementia and Alzheimer's, so it does not develop into chronic.