What to eat for better brain health?
 

Dr. Hoang Quyet Tien highlights that incorporating certain foods into your diet can significantly boost brain health, enhancing memory, focus, and overall brain protection. He emphasizes that these foods provide essential nutrients like omega-3 fatty acids, choline, vitamins E and K, folate, and flavonoids, all of which play a crucial role in maintaining optimal brain function.

Brain-Boosting Foods
Dr. Tien identifies several key food groups that are particularly beneficial for the brain:

Oily Fish: Foods like salmon are rich in omega-3 fatty acids, specifically DHA and EPA. These are vital for building neuronal cell membranes and facilitating signal transmission in the brain. Regular consumption, at least twice a week, can help reduce inflammation, improve mood, and lower the risk of cognitive decline, thereby preserving memory.

Eggs: An excellent source of choline, eggs contribute to the production of acetylcholine, a neurotransmitter essential for learning and memory. They also provide vitamin B12 and folate, which are important for maintaining healthy nerve cell structures.

Nuts: Including walnuts, almonds, pumpkin seeds, and chia seeds in your diet offers a good supply of vitamin E, a powerful antioxidant that protects neurons from damage. These nuts also provide magnesium and zinc, crucial minerals for effective neurotransmission.

Leafy Greens: Vegetables such as spinach, kale, and broccoli are high in vitamin K, which is involved in synthesizing sphingolipids, a key component of the brain's structure. They also contain folate, which supports cell division and healthy nerve function.

Berries: Blueberries, strawberries, and raspberries are packed with anthocyanins. These plant compounds can cross the blood-brain barrier to enhance neuronal signaling, boosting short-term memory and supporting learning. Their low glycemic index also makes them beneficial for blood sugar management and reducing chronic inflammation.

Dark Chocolate: Pure dark chocolate with 70% cocoa or higher is rich in flavonoids, caffeine, and antioxidants. These components promote cerebral blood flow, improve alertness, and enhance mood. It's best to choose varieties with low sugar and no milk to maximize these benefits.

Olive Oil: Extra virgin olive oil is an excellent source of monounsaturated fats and polyphenols that support brain health. Its prominence in the Mediterranean diet is often linked to improved brain and heart health.