extra bitter chocolate
The extra dark chocolate is packed with antioxidants and cocoa flavonoids that help preserve brain cell health, and fiber that helps reduce brain inflammation and prevent cognitive decline, Naidoo explained to CNBC Make It.
The high content of flavonoids in dark chocolate “may acutely improve cognitive function in humans.” This was demonstrated by a 2020 study in which participants who received extra dark chocolate showed better performance of verbal memory two hours after consuming it than those who ingested white chocolate.
Naidoo explained that for chocolate to be extra bitter or dark and have a good concentration of flavonoids it must have 70% or more cocoa, but warns that despite its benefits it should not be consumed in excess.
Berries
red fruits.jpg
Berries contain antioxidants, phytonutrients, vitamins and minerals in good quantities, and their fiber helps “feed the microbes in the gut to reduce inflammation in the brain.” That is why it is recommended to eat one or half cup a day.
Naidoo advises mixing red, blue and black fruits, such as strawberries, which are rich in flavonoids and can help delay cognitive decline; blueberries which prevent oxidative stress and blackberry which is an excellent source of antioxidants for the health of brain cells.
Turmeric with black pepper
Turmeric.jpg
Turmeric contains a compound called curcumin, which is the secret behind its brain-boosting benefits. The other secret is to combine it with black pepper, to increase all its properties.
Turmeric and black pepper combined are a powerful anti-inflammatory substance and help decrease the cognitive decline that occurs with age. You can include them in your diet in many ways, from a delicious rice, a meat with potatoes, some curried vegetables or simply add a little to your smoothies or your oatmeal.
Green leaves
rucula.jpg
Arugula, spinach, chard and watercress are among the green leafy vegetables most recommended by the Harvard expert. It is because they have folic acid, which is a B vitamin that supports neurological development and the function of neurotransmitters.
fermented food
kimchi.jpg
Fermented foods contain components such as lactic acid, which generate beneficial bacteria for the intestine. By improving our gut health we also improve our cognitive function because our body has a strong “gut-brain connection.”
Some fermented foods suggested by Naidoo are homemade kimchi, kombucha, kefir, sauerkraut, miso, and yogurt, but she recommends starting them infrequently and in small amounts because they can cause intestinal inflammation, until the body adjusts.
David William is a talented author who has made a name for himself in the world of writing. He is a professional author who writes on a wide range of topics, from general interest to opinion news. David is currently working as a writer at 24 hours worlds where he brings his unique perspective and in-depth research to his articles, making them both informative and engaging.
