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Ishrana za mozak

Ishrana je od sutinskog znaaja kada je u pitanju spreavanje nastanka
Alchajmerove bolesti i ne samo za starije osobe. Osobe u etrdesetim, tridesetim pa
ak i u dvadesetim godinama imae koristi ako ponu konzumirati hranu i pie koji su
korisni za mozak. Doktor Oz i neurolog dr Majid Fotuhi otkrivaju ishranu.
Postoje dve kljune stvari kako bi ishrana bila korisna za mozak. Prva stvar je
ta da to imate vei stomak to vam je manji mozak. Istraivanje je ukazalo na
direktnu korelaciju izmeu gojaznosti i smanjenja vaeg hipokampusa the part of
the brain responsible for memory and recall. So its vital to limit the quantities of food
you eat, and to be sure to get plenty of exercise. The second factor in a brain-healthy
diet is carefully choosing what you eat. Certain unhealthy foods, like refined sugars,
increase cellular inflammation and reduce blood flow to the brain. The superfoods
listed below do the opposite, reducing inflammation and increasing blood flow to the
brain to make it stronger than ever.

Brain Superfood 1: Elderberries
Elderberries are packed with quercetin, a flavonoid thats critical to your brains
health. Like blueberries and strawberries, the flavonoids found in elderberries help
reduce harmful inflammation at a cellular level. Additionally, quercetin increases the
activity of your cells mitochondria, which you can think of as the powerhouses
within each of your cells. By boosting your mitochondrial activity, youll boost your
overall energy level, too.

Brain Superfood 2: Pecans
Pecans are high in omega-3s, which are vital for a healthy brain. In fact, pecans are
the most antioxidant-rich tree nut, and are ranked by the USDA among the top 15
foods with the highest antioxidant capacity. A brand new study shows consumption of
omega-3 rich foods like pecans can dramatically reduce the risk of neural
degeneration.

Brain Superfood 3: Chicken Giblets or Clams
Most of us make the mistake of throwing chicken giblets (the neck, kidneys, gizzard,
heart and liver that come bundled inside a whole chicken) directly into the trash. Even
though they may not look appealing at first, fight the urge to toss them! Not only can
the giblets be delicious as an addition to a chicken stock or prepared on their own
(youll find plenty of recipes online), but theyre a great sources of vitamin B12, which
is crucial for brain health. In fact, just a cup of giblets provides 228% of your
recommended daily dose of B12. If you cant bring yourself to eat them, however,
clams are another terrific source. They also contain zinc and iron, which have been
associated with the brains ability to stay focused and recall information.

Brain Superfood 4: Vegetable Juice
Vegetables are like heath gold mines, providing all the vitamins and antioxidants our
hearts and brains need. Juiced vegetables are a convenient and delicious way to get
all those vital nutrients. If youre buying vegetable juice at the market, look for bottles
labeled all-natural with no added sugar. Of course, the best way to enjoy vegetable
juice is freshly juiced at home, with no added sugar or preservatives. Whether store-
bought or homemade, be sure to limit your intake to 8 ounces a day to avoid excess
sugars.
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Brain Superfood 5: Beets
Nosh on this root vegetable to boost your brainpower. As we age, poor blood flow
contributes to cognitive decline. Research has determined, however, that the natural
nitrates found in beets (as well as cabbages and radishes) can actually increase
blood flow to the brain, thereby improving mental performance. Be sure to make
beets and all the superfoods listed above a part of your diet. Youll send your brain
capacity through the roof, and tip the scales in the battle against Alzheimers.