Най-доброто зрънце за здравето на мозъка

Плодовете са питателни и се считат за полезни за здравето, включително здравето на мозъка.

Веднага след като се изкачите по стълбите, влизате в една стая и оглеждате стените с очи. Спираш и си мислиш “за какво влязох тук?” Случва се на всички нас и е едва доловимо напомняне за влошаващата се мозъчна функция с напредване на възрастта. Мнозина може би се чудят как да предотвратят раздразнението от ежедневната забрава, в допълнение към подобряването на цялостното ни здраве на мозъка. Освен поддържането на добро здраве като цяло, някои ще потърсят отговори на судоку пъзели, приложения за трениране на паметта и интересни добавки. Въпреки това, простите удоволствия от ежедневните плодове често се пренебрегват, когато става въпрос за мозъчната функция!

Освен сладкия си вкус, плодовете са пълни с антиоксиданти. Тези антиоксиданти работят за неутрализиране на токсичните свободни радикали, които са страничен продукт от ежедневните химични реакции на тялото, необходими за поддържане на живота. Изследователите постулират, че свободните радикали могат да бъдат биохимичната причина за различни заболявания, включително инсулти и[{” attribute=””>Alzheimer’s. Overconsumption of antioxidants may be harmful as well, but it would be near impossible to consume too many from just fruits, vegetables, and spices alone. While there is no official recommendation for the number of antioxidants to eat daily, most Americans generally fall short. Wild blueberries can help us close the gap though, as one cup may have more antioxidants than any other berry, depending on the species.

Does this make blueberries the best berry though? In addition to a high antioxidant content, numerous studies have shown various health benefits, specifically regarding cognition. An article published in the journal, Annals of Neurology, showed that regular dietary intake of blueberries reduced cognitive decline, even after controlling for several confounding variables.

Furthermore, another study in the European Journal of Nutrition found that wild blueberry consumption improved verbal memory, word recognition, and response inhibition in children after 1 and 3 hours. The study illustrated a dose-dependent effect, meaning that the more blueberries the children consumed, the better they performed on the brain cognition tests.

Older adults can indulge in the benefits from blueberries too, as an article from the Journal of Agriculture and Food Chemistry demonstrated cognitive benefits from daily blueberry consumption, in addition to improving mood and blood sugar levels as well. These benefits are likely from the specific anthocyanin components in blueberries, which work to reduce inflammation in the brain and body.

So, which berry is the best for brain health? Probably whichever berry you would eat the most of, since most edible berries have a variety of health benefits and a high antioxidant quantity. Regardless, there is copious, high quality scientific evidence on the benefits of blueberries, making them a fridge essential for anyone mindful of their brain health.

References:

  1. Devore, Elizabeth E et al. “Dietary intakes of berries and flavonoids in relation to cognitive decline.” Annals of neurology vol. 72,1 (2012): 135-43. doi:10.1002/ana.23594
  2. Krikorian, Robert et al. “Blueberry supplementation improves memory in older adults.” Journal of agricultural and food chemistry vol. 58,7 (2010): 3996-4000. doi:10.1021/jf9029332
  3. Whyte, Adrian R et al. “Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.” European journal of nutrition vol. 55,6 (2016): 2151-62. doi:10.1007/s00394-015-1029-4

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