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They improve memory function at any age: What two foods should definitely be added to the diet

Ihor Romanko

What are the benefits of oily fish and nuts and seeds
Why oily fish and nuts and seeds are good for you

As we age, our cognitive functions, such as memory, concentration, and speed of thought, can begin to decline. Fortunately, there are ways to slow this process and maintain brain health.

One of the most important steps is to eat a healthy diet. The food we eat affects all body systems, including the brain. This is what molbuk writes about. Nutritionist Catherine Gervasio identifies two foods that are especially good for the brain: fatty fish and nuts with seeds.

Fatty fish

Fatty fish, such as salmon, mackerel, sardine, and trout, are a rich source of omega-3 fatty acids. Omega-3 fatty acids are essential for normal brain function. They help improve memory, concentration, mood, and prevent age-related brain changes.

Gervasio recommends eating oily fish 2-3 times a week. It can be grilled, baked, or fried in a pan without oil.

Nuts and seeds

Nuts and seeds are another great way to support brain health. They contain many vitamins, minerals, and other nutrients that are important for brain function.

Nuts and seeds are especially rich in:

  • vitamin E - an antioxidant that helps protect brain cells from damage;
  • folic acid - important for normal brain development;
  • zinc - a trace element that is essential for cognitive function;
  • magnesium - a trace element that helps regulate mood and sleep.

It is recommended to consume about 28 grams of nuts and seeds daily. They can be added to salads, cereals, yogurt, or simply eaten as a snack.

In addition to fatty fish and nuts with seeds, it is also beneficial to consume

  • vegetables and fruits - they are rich in antioxidants that help protect the brain from damage;
  • foodsrich in B vitamins - these vitamins are essential for the normal functioning of the nervous system;
  • foodsrich in choline - choline is important for memory and learning;
  • foods rich inpolyphenols - polyphenols have antioxidant and anti-inflammatory properties.

A healthy diet is an important step in maintaining brain health. By including oily fish, nuts and seeds, as well as other healthy foods in your diet, you can slow down age-related changes in the brain and keep it healthy for years to come.

Attention: This content is for informational purposes only and does not contain any medical advice. For medications, diagnoses, and other medical advice, please consult your doctor.

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