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Smart Food for Healthier Brain
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Edited by mummyalissa at 22-4-2017 09:11 PM
Eat smarter for a healthier brain
WebMD Medical Reference
Medically Reviewed by Dr Rob Hicks
While we all need a balanced, healthy diet, there's some evidence some foods are better than others for our brains as we get older.
Here are some 'smart' foods to consider:
BlueberriesCalled 'brainberries' by some experts. In animal studies researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. They're tasty fresh, frozen or dried.
Wild salmonDeep-water fish such as salmon are rich in omega-3 essential fatty acids, which studies suggest are essential for brain function. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s include sardines and herring.
Nuts and seedsNuts and seeds are good sources of vitamin E. According to some studies, higher levels of vitamin E correspond with less cognitive decline as you get older. However, studies are inconclusive and more research is needed. Add 25g (1oz) a day of walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, linseeds and non-hydrogenated nut butters such as peanut butter, almond butter and tahini. Raw or roasted doesn't matter, although if you're on a low- salt diet, buy unsalted nuts.
AvocadosSome animal research suggests avocados are also good for brain health, but more research is needed. Avocado is a fatty fruit, but it’s monounsaturated fat, which helps maintain healthy blood flow. Some studies suggest avocados may help maintain healthy blood pressure. Hypertension is a risk factor for the decline in cognitive abilities, so a lower blood pressure should promote brain health. Avocados are high in calories however.
WholegrainsThe British Dietetic Association says "Evidence is mounting that eating wholegrains regularly as part of a healthy diet and lifestyle may help to reduce the risk of many common diseases." The BDA cites a 2000 study by researchers at the University of Kentucky that suggests heart diseases and type 2 diabetes may be up to 30% lower in people who regularly eat wholegrain as part of a low-fat diet and healthy lifestyle. Wholegrains are found in oats, wholemeal breads and brown rice.
BeansBeans or pulses may help stabilise glucose ( blood sugar) levels. The brain is dependent on glucose for fuel, and since it can't store the glucose, it relies on a steady stream of energy, which beans can help provide. Any beans will do, including lentils.
Pomegranate juicePomegranate juice (you can eat the fruit itself but with its many tiny seeds, it's not nearly as convenient) offers potent antioxidant benefits. These may help protect the brain from the damage of free radicals. Animal studies show pomegranates, which have very high levels of antioxidants, may have a protective effect on the brain, but more studies are needed. Citrus fruits and colourful vegetables boast antioxidant properties - often the more colourful the better.
TeaTwo to three cups of tea a day contain some caffeine, which may help enhance memory, focus and mood. Tea also has potent antioxidants, especially the class known as catechins, which promotes healthy blood flow. A Japanese study of 1,000 people over 70 found that those who drank the most green tea showed the least signs of the cognitive decline associated with ageing.
Plain chocolatePlain chocolate has powerful antioxidant properties and contains several natural stimulants, including caffeine, which enhances focus and concentration. A study by food scientists found that the antioxidant concentration in a cup of hot chocolate was higher than that found in either red wine or green tea. It also stimulates the production of endorphins, which helps improve mood.
~~ Happy Eating!!! Semuanya sedap2
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Saya makan pistachio, kacang goreng, bendi, ikan tongkol |
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Yang saya perasan, bila kajian dibuat umat kokesen, makanan diorang je yang berguna itu ini.sedangkan banyak je makanan asia pun yg baik utk kesihatan. |
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yg koda tahu dan biasa dengar food for brain ni..
kacang2
kurma
kismis
anything yg kaya dengan omega...
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koda replied at 23-4-2017 01:07 AM
yg koda tahu dan biasa dengar food for brain ni..
kacang2
kurma
Kurma makan tp tak semua jenis suka. Paling suka kurma ajwa.
Kismis pulak..suka yg kismis hitam. Yg kuning tak suka.
Pati delima bagus jugak kan. Tapi kalau i makan..kena make sure minum byk air. Kalau tak..menjawab laaa sana sini ulser dlm mulut. |
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The most effective omega-3 fats occur naturally in oily fish in the form of EPA and DHA. Good plant sources include linseed (flaxseed), soya beans, pumpkin seeds, walnuts and their oils. These fats are important for healthy brain function, the heart, joints and our general wellbeing
- source from Internet
I amalkan mkn kismis ja buat anak2 i. Kismis penuh dgn B vitamins, iron and potassium and is good course for carbohydrates kasi budak2 bertenaga.
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favourite snack nuts and seed.. sedapnya.. badam, hazelnut, walnut, pistachio.. kalau beli coklat pon msti kena ada yg kacang2 nie.. |
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Love salmon..tp skrg mahal la pulak..pomegranate pun klu xde musim pun mahal |
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Kalau nak kuat ingatan buat air nabeez
Air Nabeez ni air rendaman air + kismis (kiraan ganjil) . Rendam semalaman
Ni i sendirik yg amalkan. Jom amalkan ! |
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Saya mmg amalkan kurma dan kismis. Saya juga beri anak saya habatus sauda, tak pasti samada baik otak/minda, tapi sgt berkesan untuk sinus yg agak teruk. Setelah mcm2 ubat dan supplement diberi sejak umur 4thn, akhirnya 4 titik habatus sauda sehari yg memberi kesan sgt positif. |
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To add on...oats and mutton/lamb is good for our body...oats mmg terkenal tuk reduce colestrol dlm badan while mutton/lamb pun good for us, just proven scientifically recently kan...tp both pun mmg nabi amalkan |
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cahayamataku replied at 5-5-2017 08:46 PM
Kalau nak kuat ingatan buat air nabeez
Air Nabeez ni air rendaman air + kismis (kiraan ganjil) . ...
Good info. Will try. Thanks.... |
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Selalu makan ikan. Air kosong byk. Apple cider ngn madu minum.. Lain mkn mcm biasa |
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