保持大脑年轻不衰老，这4种“补脑”食物要常吃
These are the 4 best foods for your brain

1.Blueberries

Add a few handfuls of berries to a salad or your morning smoothie for a big brain boost. Recent research found that as little as 2.5 cups of the flavonoid-rich berries per day for six months tamped down inflammation and significantly improved the speed that the brain could process information. It’s essential to eat blueberries daily to get the benefits.

“[Flavonoids] improve brain tissue by depressing inflammation and not allowing oxidative stress to impair brain functioning,” It has to be a regular input of flavonoids, says Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University. “You have to eat a serving a day; you can’t just load up on weekends.”

2.Salmon

Wild-caught salmon and other fatty fish are high in omega-3 fatty acids, which a 2022 study linked to greater brain volumes, improved abstract reasoning and logical thinking; omega-3s also slow cognitive decline and decrease the risk of developing dementia.

Three pieces of sushi contain around three ounces of salmon—a sufficient amount to get those essential fatty acids and boost brain health, according to Nyree Dardarian, professor at Drexel University.

3.Eggs

Whether you prefer them scrambled, poached, or fried, eggs are chock-full of nutrients like choline and lutein that support brain function. Eating one egg per week is associated with slower rates of cognitive decline.

4.Coffee

A morning caffeine jolt can actually provide a brain boost, too.

“[Coffee] isn’t building brain cells or providing the fuel for the brain neurotransmission but it does seem to help people with neurological diseases,” Lila explains. “Coffee is helping you to be more alert and helping you concentrate.”

Studies show that the popular beverage could help slow cognitive decline and improve planning and decision-making abilities. But drinking too much coffee could have the opposite effect. Drinking more than six cups of coffee per day was linked to a 53% increase in the risk of dementia.