The lack of 6 nutrients can cause accelerated brain aging. The picture shows fat-rich fish that can supplement Omega-3 fatty acids. (Searched from X@FitFounder)
[Compiled by Xie Yizhe/Comprehensive Report]When the brain ages, it not only leads to memory loss, but also increases the risk of cognitive decline, slow response and dementia. The Times of India (TOI) pointed out that the lack of 6 nutrients can cause accelerated brain aging.
The first nutrient is vitamin B12. Vitamin B12 deficiency is associated with Alzheimer’s disease, Parkinson’s disease and cognitive impairment. Vitamin B12, also known as memory protector, is crucial for DNA synthesis and maintaining low homocysteine levels. Vitamin B12 is also involved in the formation of myelin, which is the insulating layer around the nerves.
People can supplement vitamin B12 by eating eggs and fish. Vegetarians may consider supplementing vitamin B12 through dairy products.
The second nutrient is Omega-3 fatty acids. Omega-3 fatty acids help improve memory and maintain cognitive function in adults. Lack of Omega-3 fatty acids can lead to memory damage and accelerate brain aging.
Eating fat-rich fish 2 to 3 times a week ensures adequate intake of Omega-3 fatty acids. If you don’t want to eat meat, you can also eat walnuts and chia seeds as substitutes.
The third nutrient is magnesium. Magnesium can regulate neural signals and helps memory formation. A large-scale study of adults in Kada showed that low magnesium content in the blood was associated with decreased cognitive function and an increased risk of dementia.
People can supplement magnesium by eating vegetables, whole grains, nuts, and dark chocolate.
The fourth nutrient is vitamin D. Vitamin D is often called sunlight vitamin, which helps neurons grow and has anti-inflammatory effects. Vitamin D deficiency is associated with an increased risk of cognitive dysfunction.
The best way to supplement vitamin D is to burn for 15 to 20 minutes a day in the sun. In addition, vitamin D can also be consumed through diet, such as eating mushrooms, oily fish, eggs, etc.
The fifth nutrient is vitamin E. Vitamin E is an important antioxidant in the brain. It protects neurons from oxidative damage and delays cognitive decline. Low vitamin E content is associated with accelerated brain aging and an increased risk of Alzheimer’s disease.
To supplement vitamin E, you can eat more foods such as spinach, avocado, sunflower seeds, hazelnuts and almonds. In addition, over-ripening of vegetables will lead to loss of vitamin E, so you should avoid over-ripening of vegetables when cooking.
The sixth nutrient is anthocyanins. Anthocyanins are called natural brain protectors and can enhance cognitive function. Anthocyanins are found in berries and purple vegetables, which are especially effective in promoting blood circulation in the brain.
If you want to consume enough anthocyanins, you can eat more foods such as blueberries, blackberries, cherries, eggplant or purple cabbage. Adding berries to oatmeal is also a good choice.
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