10 alimente pentru creier, nervi şi vase de sânge

Anumite alimente sunt bune pentru creier, nervi şi vasele de sânge deteriorate de îmbătrânire.

Dezlegarea de cuvinte încrucişate nu vă va salva creierul şi nu îl va proteja de îmbătrânire, cu toate că este de folos. Unele alimente sunt foarte bune pentru protecţia celulelor nervoase ale creierului şi vaselor de sânge, ferindu-le de efectele îmbătrânirii. Multe dintre ele distrug radicalii liberi. Multe dintre alimentele care sunt bune pentru creier, sunt bune şi pentru inimă, pentru că ambele se bazează pe o constantă alimentare cu oxigen. Riscurile pentru bolile cardiovasculare sunt corelate cu declinul cognitiv.

AfineAfine

Afinele sălbatice dulci sunt pline de antioxidanţi, care distrug radicalii liberi. Studiie făcute pe şoareci au arătat că o dietă bogată în afine îmbunătăţeşte memoria şi abilităţile motoare, reduce declinul datorat îmbătrânirii privind echilibrul şi coordonarea. Chimicalele prezente în afine afectează contracţiile arterelor şi, prin urmare, au un efect benefic asupra tensiunii arteriale. Presiunea arterială ridicată poate deteriora vasele de sânge din creier şi poate duce la congestie cerebrală.

Plante cu frunze verziPlante cu frunzi verzi

Substanţele chimice numite homocisteine sunt o parte normală a metabolismului proteic, dar niveluri ridicate duc la declin cognitiv şi boala Alzheimer, (ca şi la boli de inimă), care reprezintă majoritatea cazurilor de demenţă. Conform Keterinei Tucker, director al programelor de cercetare a evaluării dietelor de la Human Nutrition Research Center of Aging, „homocisteina are un efect toxic asupra pereţilor arteriali, oxidarea corodează de asemenea pereţii arteriali, iar împreună formează o combinaţie distrugătoare. Pentru a reduce nivelul de homocisteină este necesar folat şi vitamina B12, vitamine găsite în vegetale ca varză verde şi sfeclă mangold.

Somon, sardine, heringSomon, sardine şi hering

Peştii graşi sunt plini de acizi graşi neuroprotectivi omega-3. Niveluri mai mari de omega-3 în sânge merg foarte bine cu niveluri mai mari de serotonină, o substanţă chimica ce îmbunătăţeşte starea de bine a creierului. Un studiu făcut de Rush Institute For Healthy Aging din Chicago, a găsit că persoanele care mănâncă cel putin o masă de peşte pe săptămână au foarte puţine şanse de a sfârşi cu boala Alzheimer, decât cei care nu mănâncă peşte în mod regulat. Deoarece o dietă bazată pe peşte ajută la comunicarea între celule nervoase, studiul a arătat un efect pozitiv în acumularea de cunoştinţe şi în performanţele creierului.

SpanacSpanac

Cercetarea a dovedit ceea ce mamele noastre ne sfătuiau: spanacul se dovedeşte plin de antioxidanţi puternici. James Joseph, sef de laborator de ştiinţe neurologice la Nutrition Research Center on Aging, a găsit că spanacul are un rol benefic în încetinirea problemelor legate de vârstă, sistemul nervos central şi deficitul cognitiv. O salată cu spanac are de trei ori mai mult acid folic decât una făcută din salată verde.

Vin roşuVin roşu, sau mai bine, suc de struguri

Vinul roşu băut cu moderaţie creşte longevitatea. Dar, deoarece alcoolul scade abilitatea creierului de a funcţiona normal, sucul de struguri se prezintă ca o alternativă mai bună. Cercetările făcute de James Joseph au arătat că sucul de struguri creşte memoria pe termen scurt şi abilităţile de mişcare. Nu este doar o doză mare de antioxidanţi. Joseph a arătat că sucul de struguri creşte producţia de dopamină, un neurotransmiţător. Sucul de struguri are cel mai mare nivel de antioxidanţi, faţă de orice fruct, legumă sau alte sucuri.

 

Orez brunCereale integrale şi Orez brun

Unul din cele mai bune lucruri pe le care puteţi face pentru a îmbunătăţi raţia de nutrienţi, este de a alege orezul brun. Este plin de vitamine şi magneziu, care se dovedesc foarte bune pentru sănătatea cognitivă. Cerealele integrale conţin vitamina B6, care este bună pentru a reduce nivelul de homecisteină. Multă lume nu beneficiază de suficientă vitamina B6, deoarece consumă multă mâncare procesată.

CacaoCacao fierbinte

Vă puteţi încălzi cu o cacao fierbinte, ajutând atât creierul, cât şi degetele îngheţate. Chang Young Lee, profesor de chimie alimentară la Cornell University, a găsit că antioxidanţii conţinuţi în doua linguri de cacao pură, sunt „aproape de două ori mai puternici decât vinul roşu, de 2-3 ori mai puternici decât ceaiul verde şi de 4-5 ori mai puternici decât cei din ceaiul negru”. Antioxidanţii din cacao protejează celulele creierului de procesele oxidative ce pot duce la Alzheimer şi alte afecţiuni.

MigdaleNuci, în special migdale şi alune

Adăugate în meniu, nucile se dovedesc a fi bogate în antioxidanţi şi scad nivelul de colesterol din sânge. Un studiu sustinut la Harvard  a arătat că femeile care mănâncă peste 700 de grame de nuci pe săptămână au un risc mai scăzut de suferi de boli coronariene, decât cele care mănâncă 150 grame sau mai puţin. Şi, pe de altă parte, nucile nu contribuie la creşterea în greutate, ca alte alimente grase. Alunele sunt bogate în acid gras omega-3.

Ulei de măslineUlei de măsline

Făcând parte din dieta în stil mediteranean, uleiul de măsline conţine antioxidanţi puternici, numiţi polifenoli. Uleiul de măsline reduce tensiunea arterială şi nivelul de colesterol. Cea mai buna varietate este uleiul extra virgin, presat la rece.

 

Usturoi

Usturoi

Această planta legumicolă, cu gust şi miros înţepător, luptă cu succes împotriva îmbătrânirii, prin proprietăţile sale antioxidante. Conţine de asemenea compuşi antibacteriali şi antivirali, ce ajută cu succes depăşirea stresului indus de răceli şi infecţii. Crud, usturoiul zdrobit este cel mai bun. Cel gătit este mai puţin eficient, dar ajută totuşi sistemul cardiovascular.

 

Mi-ar place să vă aud părerea, cu siguranţă cunoaşteţi şi alte alimente bune pentru sănătatea creierului, a nervilor şi a vaselor de sânge. Lăsaţi un comentariu, să învăţăm cu toţii!

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