How to protect your brain health: the best eating habits for a good memory

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It is normal to forget things or events from time to time, but if forgetfulness interferes with everyday life, it is time to visit a doctor. You can also support good brain health with the help of certain eating habits. According to doctors, the best include eating fish, greens and prebiotics.

More fish and salad

Although it is not possible to preserve memory and cognitive functions with the help of a healthy diet alone, there are foods that will help improve brain health. These include fatty fish and greens, said Dr. Brian Bruno of New York University. “Omega-3 fatty acids in fish such as salmon and cod have been linked to reduced levels of the beta-amyloid protein, which helps prevent Alzheimer's disease. Leafy greens, such as broccoli, cabbage and spinach, are full of brain-boosting nutrients,” Bruno noted.

Prebiotics

Prebiotics have enormous potential for treating conditions such as anxiety, depression, and Alzheimer's disease because they alter the composition of the gut microbiome. According to scientists, there is a so-called gut-brain axis that affects a number of different aspects of the general state.

“Prebiotics are found in various plant products – from fruits and vegetables to seeds. Good sources of the substance are garlic, onions, leeks, asparagus, apples, bananas, legumes, tomatoes, soybeans, flax seeds, barley, chicory root, and oats,” said nutritionist Ellen Albertson.

More magnesium

The mineral is found in every cell of the body and is crucial for many important functions. “Magnesium also acts as a vasodilator to increase blood flow to the brain,” explained nutritionist Trista Best. In order to provide the body with the necessary amount of substances, the specialist recommended including tofu, nuts, avocados, legumes and dark chocolate in the diet.