To feed your brain with omega 3 and antioxidants

As we all know that omega 3 and antioxidants are good for our heart, here to also tell you that they are also beneficial to our brain. Omega-3 – EPA and DHA are the 2 fatty acids maintaining cell structure and function of brain. Our body does not produce enough omega 3 but we need to get it from fatty fish. There is another type of omega 3 fatty acid namely ALA that is from plant source like walnut and not as beneficial as DHA and EPA to the brain. ALA is the precursor to EPA, but it only converts very little amount.  For antioxidants, it protects brain from oxidative damage and inflammation. It has been proposed that aging process is related to oxidative damage on the cells which impact on mental and physical function. To better understand it, here are the examples of brain foods that will benefit you! 

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  1. Fatty Fish (salmon, mackerel, tuna and sardine)

American Heart Association recommends eating fatty fish at least two times (two servings) a week for the sufficient amount of omega-3 fatty acids. According to USDA, mackerel is among the top fist for omega-3 content. It is recommended that the pregnant and breastfeeding woman should take at least 2.6g of omega-3 fatty acids and 100–300 mg of DHA daily for herself and transferring to their kids. Besides that, study has shown that children’s intake of EPA and DHA has prevent attention deficit hyperactivity disorder and enhancing learning capability and academic performance. For adults, research has shown that DHA helps to improve their memory and reaction time.

  1. Walnut

The key benefit of walnut is not attributed by their omega-3 ALA fatty acids, but the antioxidant compounds play the role. Walnut has vitamin E, melatonin and polyphenols which is helpful in improving learning skills and memory. Hence, just grab a handful of walnut and snack it for the goodness.

  1. Walnut

The key benefit of walnut is not attributed by their omega-3 ALA fatty acids, but the antioxidant compounds play the role. Walnut has vitamin E, melatonin and polyphenols which is helpful in improving learning skills and memory. Hence, just grab a handful of walnut and snack it for the goodness.

  1. Berries

Berries like blueberries, blackberries, strawberries have anthocyanins that help to prevent age-related memory loss and boost short term memory.  Among all the berries or even some other fruits, blueberries have the highest antioxidant capacity even dried and frozen blueberries are also as beneficial as the fresh one.

  1. Broccoli

Broccoli is known as one of the expensive vegetables but it is actually worth for its price. Sulforaphane in broccoli has the potential to cure neural disorders such as Alzheimer’s disease and Parkinson’s disease. Not just for the brain, broccoli has powerful anti-cancer compounds namely glucosinolates that fight against cancer.

  1. Broccoli

Broccoli is known as one of the expensive vegetables but it is actually worth for its price. Sulforaphane in broccoli has the potential to cure neural disorders such as Alzheimer’s disease and Parkinson’s disease. Not just for the brain, broccoli has powerful anti-cancer compounds namely glucosinolates that fight against cancer.

  1. Turmeric

Do you know this curry spice can provide you cognitive health? It is the yellow compound in turmeric called curcumin. It is a strong anti-inflammatory that increase the brain hormone BDNF, resulting into the growth of new neurons and fights various degenerative processes in your brain.

  1. Coffee

Coffee lover must be excited to hear that drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. However, it is important to take note on the dosage of caffeine as overdose of caffeine will bring adverse health impact. It was suggested 3 to 4 cups of coffee (400 mg/d of caffeine) for adults are fine. Hypertension, children, adolescents, pregnant woman and the elderly group shall limit to 3 cups (300 mg/d of caffeine) as they are more vulnerable (300 mg/d of caffeine). Also, the neuroprotective effect from coffee seems like not solely from the caffeine but the other bioactive compound in there.

  1. Coffee

Coffee lover must be excited to hear that drinking coffee over the long term is also linked to a reduced risk of neurological diseases, such as Parkinson’s and Alzheimer’s. However, it is important to take note on the dosage of caffeine as overdose of caffeine will bring adverse health impact. It was suggested 3 to 4 cups of coffee (400 mg/d of caffeine) for adults are fine. Hypertension, children, adolescents, pregnant woman and the elderly group shall limit to 3 cups (300 mg/d of caffeine) as they are more vulnerable (300 mg/d of caffeine). Also, the neuroprotective effect from coffee seems like not solely from the caffeine but the other bioactive compound in there.

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