一、浆果
它们拥有强大的抗氧化和抗炎能力,还能轻松穿过血脑屏障进入大脑,然后就能减轻大脑细胞的氧化损伤,抑制神经的炎症反应;也能降低β淀粉样蛋白多肽42(Aβ42)对海马体神经元的毒害。[1]
二、新鲜蔬菜尤其是绿叶菜
三、健康脂肪
四、坚果
五、海鱼
参考文献:
[1] Spencer JP. Flavonoids and brain health: multiple effects underpinned by common mechanisms. Genes Nutr. 2009 Dec;4(4):243-50. doi: 10.1007/s12263-009-0136-3. Epub 2009 Aug 15. PMID: 19685255; PMCID: PMC2775888.
[2] Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014 Aug 15;9(16):1557-66. doi: 10.4103/1673-5374.139483. PMID: 25317174; PMCID: PMC4192974.
[3] https://www.onlyfoods.net
[4] Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.
[5]Naqvi AZ, Harty B, Mukamal KJ, Stoddard AM, Vitolins M, Dunn JE. Monounsaturated, trans, and saturated Fatty acids and cognitive decline in women. J Am Geriatr Soc. 2011 May;59(5):837-43. doi: 10.1111/j.1532-5415.2011.03402.x. PMID: 21568955; PMCID: PMC3098039.
[6] Chianese R, Coccurello R, Viggiano A, Scafuro M, Fiore M, Coppola G, Operto FF, Fasano S, Laye S, Pierantoni R, Meccariello R. Impact of Dietary Fats on Brain Functions. Curr Neuropharmacol. 2018;16(7):1059-1085. doi: 10.2174/1570159X15666171017102547. PMID: 29046155; PMCID: PMC6120115.
[8]https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/parts
[9]Glick NR, Fischer MH. The Role of Essential Fatty Acids in Human Health. Journal of Evidence-Based Complementary & Alternative Medicine. October 2013:268-289. doi:10.1177/2156587213488788
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