Foods that are good for the brain are called "brain foods" and attract attention. It is a food that not only improves brain function but is also necessary for maintaining good health. We asked Tadashi Mitsuo, a doctor who studies nutrition at Harvard University, to choose five brain-strengthening foods that people should actively consume. Excerpt from "Harvard's Best Foods for Longevity", re-edited and explained.
Brain Foods Good for Brain Health In society, foods that are good for the brain are called "brain foods" and are recommended to be consumed. There are many theories about activating the brain, antioxidant brains, and improving blood flow, but here I summarize the nutritional content of brain foods that I am concerned about.
However, eating these foods alone does not have much effect. Don't forget that other minerals like zinc and magnesium are essential for maintaining brain health, and it's also important that various nutrients work together as a team.
Brain Food (1).Fish Fish fat is rich in omega-3 fatty acids EPA and DHA. Omega-3 fatty acids help prevent inflammation in the brain and improve brain function. Studies have shown that people who eat fish at least once a week have a lower risk of developing Alzheimer's disease. If once a week prevents changes in brain cells, then there is no reason not to actively consume fish.
Brain Food (2).Coconut Oil The main component of coconut oil is medium-chain triglycerides. Unlike other fatty acids, medium-chain fatty acids are quickly absorbed from the intestine into the bloodstream, metabolized in the liver, converted into ketone bodies, and easily transported to the brain as energy cells of the nerves. It is a fatty acid.
In 2011, a pediatrician in the United States reported on the special properties of medium-chain fatty acids, which attracted worldwide attention. When his spouse was diagnosed with Alzheimer's disease at the age of 53, he added coconut oil to his diet based on information from folk remedies, and he said his symptoms improved and the quality of his daily life improved significantly. The report that ketones improve dementia symptoms is a huge shock to the nutritional medicine community.
In recent years, more and more reports have shown that coconut oil is not only effective for dementia, but also for difficult neurological diseases such as Parkinson's disease, amyotrophic lateral sclerosis (ALS), and multiple sclerosis (MS). Coconut oil is one of the foods that you should actively consume to prevent lifestyle-related diseases.
Brain Food (3).Soybeans, egg yolks, liver, tofu, natto, and other soy products contain a lot of lipids called "lecithin". One of the components of this lecithin is "choline". Egg yolks and animal livers also contain high amounts of choline. The nutrient choline is also known as a "memory nutrient" because it is a raw material for the neurotransmitter acetylcholine and promotes the function of cranial nerves. You may not be familiar with it, but it's essential for fat metabolism and nerve cell function. It is also a component of cell membranes.
Due to its similar function to vitamin B, it is sometimes referred to as vitamin B4. The reason why eating legumes has long been thought to improve brain function may be because we know from experience the benefits of supplementing with the choline contained in legumes.
Brain Food (4).Green Tea Green tea is rich in catechins and polyphenols. A study investigating the relationship between green tea intake and dementia incidence found that people who drank 3 to 4 cups of green tea per day were 16% more likely to develop dementia compared to those who drank less than one cup of green tea per day, while the study found that those who drank more than one cup were 24% less likely to develop dementia.
Since the same effect was not observed in black or oolong tea, it is thought that this effect is due to epigallocatechin gallate (EGCG), a type of catechin-rich in green tea. In addition, an amino acid called "theanine" contained in green tea has the important function of increasing "GABA", which has a calming effect. In addition to preventing dementia, green tea has also attracted attention for its antioxidant effects, prevention of arteriosclerosis, boosting immunity, and preventing cancer. We want to preserve the Japanese culture of enjoying green tea slowly to stay healthy.
Brain food (5).High Cocoa Chocolate High cocoa chocolate with more than 70% cocoa content has been shown to have anti-inflammatory effects. It is believed that the ingredients "theobromine" and cocoa polyphenols contained in the raw cocoa have an effect on blood vessels.
It is well known that ingestion of cocoa polyphenols increases cerebral blood flow, and after ingestion of high cocoa chocolate, blood BDNF (brain derived neurotropic factor) increases the development, growth, and regeneration of nerve cells. It has been noted that it is possible to increase the number of BDNFs that decrease with age, although we will have to wait for the results of future studies to be sure, but an increase in BDNF that decreases with age may have some positive effects on the decline in cognitive function.
However, some high-cocoa chocolate products contain trans fatty acids, which can lead to excessive sugar intake, so eating large amounts can actually be harmful to your health. Be careful not to eat too much.