food for thought – Forbes Kazakhstan


What you eat is important not only for your waist but also for your brain. Foods rich in antioxidants help prevent memory loss (dementia) and improve the health of your brain. Choose colorful fruits and vegetables, cut out processed foods and you are well on your way to brain health. Start with the following products.


Almonds are rich in vitamin E, monounsaturated fats and other vitamins and minerals, making them useful for a light snack, especially when it comes to preventing cognitive impairment and preserving memory. There are many polyunsaturated fatty acids in nuts, so they can be called strong food for the brain. According to a study published in The Journal of Nutrition, including nuts in your diet can improve communication and the growth of brain cells. Another study published in the journal Nutrition, Health and Aging suggests that adding nuts to your diet may improve concentration, memory and brain speed. Mix a quarter cup of nuts with 2 tablespoons of dried fruit and eat. Delicious and healthy.

A fish

Salmon is rich in omega-3 fatty acids, which help prevent cognitive impairment, but it is not the only fish high in these healthy fats. Sardines and trout are also excellent sources of omega-3 fatty acids. They are anti-inflammatory, beneficial to the cardiovascular system and have been shown to maintain brain function. It is recommended to eat such fish once or twice a week.


Yes, avocados are high in fat, but they are also healthy fats that help our brain function well. The monounsaturated fats in avocados help to normalize high blood pressure, which is a risk factor for Alzheimer’s disease. This fruit is a good source of lutein, a carotenoid that improves cognitive functions. Previously, a scientific study had shown that people who ate an avocado a day for six months had better cognitive performance than people who ate chickpeas or potatoes daily. But keep in mind that avocados are still a high-calorie fruit.


Lemons, limes, oranges and grapefruits help keep your brain healthy, especially if you are used to eating grapefruit for breakfast or orange salad for lunch. So add citrus fruits to your daily diet. Studies show that people who eat citrus fruits daily can slow down cognitive impairment for more than two years.

Rosemary spice

“Here is rosemary. This is for memory “is a famous phrase from Shakespeare’s” Hamlet “. But was Shakespeare right about rosemary or was he just getting a poetic license? Although the ability of rosemary to improve memory has been debated for centuries, there is still not enough scientific evidence for it. Previously, the Journal of Medicinal Food published a randomized study of 28 elderly people. It showed an association between a small dose of dry rosemary powder in tomato juice and a better memory. The scientists found an interesting pattern: the lower dose (about a quarter of a teaspoon) had a significant positive effect, but at higher doses, rosemary had a negative effect on memory.

It is best to add it to food as a seasoning for food.


The usual breakfast cup is not just some kind of tradition. Coffee is rich in beneficial antioxidants. Studies have shown that those who drink coffee frequently have a lower risk of developing dementia. However, you should not add too much cream and sugar to your coffee – you do not need extra calories.


Try yogurt, especially with fresh fruit or whole grains. The vitamins and minerals in yogurt help relieve stress and give your body and brain more energy. In addition, studies show that probiotics (such as those found in live and active cultured yogurts) help maintain cognitive function and prevent age-related memory loss.


Perhaps the most beneficial are egg yolks. It is rich in important minerals and vitamins, such as vitamins A, D, E and K. When you eat eggs, your brain uses these vitamins to support memory and improve connections between brain cells. Boil eggs and try them with chopped vegetables and hummus or eat them for breakfast, like an omelette with spinach, tomatoes and onions.


Oatmeal, barley and other whole grains are rich in excellent complex carbohydrates that nourish the brain. Oats contain soluble fiber, remove cholesterol from the body and do not form atherosclerotic plaques in the arteries. The arteries are cleansed and provide good blood flow, reducing the risk of stroke and dementia. Whole grains are also a staple of the Mediterranean diet, a diet that improves cognitive performance compared to a low-fat diet.


Blackberries are a superfood rich in antioxidants. It has anti-inflammatory action on the cells of the body, including brain cells, improves motor function and learning ability. The powerful antioxidants in berries are phytochemical. They are the ones that give fruits and vegetables their unique color and foods with a high content in them are more effective in improving your health. These substances are found in decent amounts in blackberries.

“Curly” cabbage

Carotenoids are a class of phytochemicals that give bright yellow, red and orange hues to many fruits and vegetables and lutein is one of the most important of these. Greens are the most important source of lutein. Surprisingly, dark green vegetables such as kale are rich in lutein, although it is considered a yellow pigment. Recently, high levels of lutein have been shown to have a positive effect on brain function, including in children. Levels of lutein and zeaxanthin (another important carotenoid) in our body can be measured in the macula (retina). This is related to their number in the brain. In turn, the degree of pigmentation in the brain is related to math and writing skills in children, as well as to the function of hearing in both older and relatively young people. A scientific study in about 1,000 seniors, previously published in the journal Neurology, confirmed that eating green leafy vegetables every day slows the cognitive decline with age. If you eat green cabbage and spinach regularly, you can really improve your brain function.

Thus, the best foods for brain health are: nuts, fish, avocados, rosemary spices, coffee, Greek yogurt, eggs, whole grains, citrus blueberries, kale.

All of these products are part of the so-called MIND diet. The MIND diet is a complete diet that helps maintain brain function. It is based on foods such as berries, green leafy vegetables, whole grains, nuts, beans and fatty fish. By following the MIND diet, you can reduce your risk of cognitive impairment, Alzheimer’s disease, as well as cardiovascular and many other diseases.

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