Learn the best foods that protect the heart and blood vessels – ryan

Dr. Aziza Salah El -Din, a researcher at the Food Technology Institute, said that the study published in the Lancet Journal of Neuroscience in 2024 indicates that the burden of diseases of the nervous system is much greater than it was understood in the past, as this variety of diseases affects 43% of the world’s population (3.4 billion individuals) in 2021.

The largest contributing factors in the loss of neurological health in the world were stroke, nascent brain intransigence (brain injury), migraines, Alzheimer’s disease and other dementia, and diabetic neuropathy (nerve damage).

There is also no magic recipe to prevent cognitive deterioration, there is no single food for the brain that guarantees a strong brain with age.

Nutrition experts emphasize that the most important strategy is to follow a healthy diet that includes many fruits, vegetables, legumes and whole grains, obtaining protein from plant sources and eating fish that contain omega -3 and is a family of fatty acids that are characterized by a distinctive chemical composition, and are naturally found in some foods of animal and plant origin, as well as choosing healthy fats, such as olive oil or olive oil or Canola, instead of saturated fat.

Research indicates that the best brain food is the same that protects the heart and blood vessels, including the following:

Fatty fish. Fatty fish are sources rich in omega -3 fatty acids, and they are unsaturated health Light canned light and thickness of the Black.

If a person is not a fans of fish, you can take omega -3 supplements, or other natural omega -3 sources such as flaxseed, avocado and nuts, green leafy vegetables such as spinach, green cabbage and broccoli are rich in nutrients beneficial to the brain, such as vitamin K, lutein, folic acid and beta -carotene.

Research indicates that these plant foods may help slow cognitive deterioration.

Research shows that flavonoids, the natural plant dyes that give berries its bright colors, also help improve memory. A study conducted by researchers at Brigham Hospital at Harvard University is that women who had two or more strawberries and blue berries per week have delayed their memory deterioration for up to two and a half years.

Tea and coffee, caffeine in a cup of coffee or morning tea is presented more than just a short -term focus, in a study published in the Magazine of Nutrition, the participants who took a greater amount of caffeine achieved better results in mental function tests, caffeine also helps to consolidate new memories, according to other research where researchers at Jones Hopkins University asked the participants to study a series of images and then take either medicine Fake or a caffeine tablet with a concentration of 200 milligrams and enables larger members of the caffeine group to determine the images properly the next day.

Walnuts .. Nuts are excellent sources of healthy protein and fat, and one type of which may improve memory. A study conducted by the University of California has linked the increased consumption of walnuts and the improvement of the results of cognitive tests. Walnuts contain a high percentage of alpha leanninic acid (ALA), a type of omega -3 fatty acid. The diets rich in alpha acid and other omega -3 fatty acids have been attached to low blood pressure and arterial cleaning, and this is useful for the heart and brain.

Omega-3 work mechanisms in the nervous system:

Nerve repair: Experiments on mice showed that omega-3 enhances the regeneration of damaged neurons, especially after peripheral nerve injuries.

Transit of blood blood barrier: Scientists have discovered a transmission protein that allows omega-3 to enter the brain, which opens horizons for new neurological treatments.

-Reducing oxidative stress: Download omega-3 neurons from damage caused by free radicals, which slows the progress of degenerative diseases.

However, the essence of the brain and cognitive fitness program lies in changing lifestyle. Researchers at the Harvard University Faculty of Medicine have set six basic pillars for any effective brain and cognitive fitness program:

1- A vegetarian diet

2- Exercise regularly

3- Get enough sleep

4- Tension management

5- Enhancing social media

6- Continue challenging your mind.