有利于头脑健康的饮食

Supercharge your memory

强化记忆

Alzheimer's and dementia affect over 47.5 million people worldwide and there are still no known cures. Yet research has found that certain foods and drinks can help keep your mind healthy for longer.

全世界范围内，4750万的人都得了阿尔兹海默症和痴呆症，对这两种疾病，还没有完全治愈的方法。但是研究发现某些饮食可以使你的大脑健康更长久。

Blackcurrants

黑醋栗

They might be small but blackcurrants are packed full of Vitamin C, which is thought to have the power to increase mental agility and protect against age-related brain degeneration including dementia and Alzheimer’s.

黑醋栗很小，但却富含维他命C，可提高心理敏捷度，还能预防与年龄相关的大脑退化，包括痴呆症和阿尔兹海默症。

Coffee

咖啡

Caffeine lovers rejoice! There’s now a good reason for your morning cuppa. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills and neuron signalling to the brain compared to those who didn’t consume caffeine. If that wasn’t enough good news a French study found women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none.

咖啡喜爱人士该高兴了！现在早晨喝杯咖啡有很好的理由了。奥地利因斯布鲁克大学的研究员们发现：相比没有摄入咖啡因的受试者，那些咖啡因摄入量等同于两杯咖啡的受试者记忆力明显增强，神经元信号传输到大脑也更迅捷。如果这些好消息还不够，那法国的一项研究发现：对于65岁以上的女性而言，相比不喝或少喝咖啡的女性，那些每天喝三杯或三杯以上的女性有更强的记单词能力。

Nuts

坚果

A study published in the American Journal of Epidemiology suggests that consuming Vitamin E can help prevent cognitive decline, particularly in the elderly. Nuts, like almonds and walnuts, are an excellent source of Vitamin E so why not make them part of your afternoon snack?

《美国流行病学杂志》刊出的一项研究表明：摄入维他命E有助于预防认知衰退，对于老年人来说更是如此。像杏仁、核桃等坚果都是维他命E的极佳来源，所以午后零食来一点岂不是享受？

Whole grains

全谷物

Like most parts of your body, the brain can’t function properly without energy. A steady supply of energy is best derived from glucose. To give your brain a boost opt for whole grains like “brown” cereals, breads, rice and pasta, with a low-GI which release glucose slowly into the bloodstream, keeping you mentally sharp throughout the day.

和身体的大多数器官一样，没有能量大脑也无法正常运转。能量稳定供应的最好来源就是葡萄糖。想要思维敏捷？请选择全谷物吧，比如棕色谷物、面包、大米和意大利面，这些谷物血糖生成指数低，会缓慢的将葡萄糖释放到血液中，让你整天都文思泉涌。

Beets

甜菜

Researchers at the Translational Science Center found that giving older adults a daily dose of beet juice helped to increase blood flow to the area of the brain associated with dementia. If that drink doesn’t tickle your fancy, try adding roasted beets to a salad or sandwich.

翻译科学中心的研究员们发现：让老年人每天喝一剂量的甜菜汁可加快与痴呆症相关的大脑层血液流动。如果你不喜欢喝甜菜汁，那就试着在沙拉或三明治中加入烤甜菜吧。

Broccoli

西兰花

A 2017 US study found that Vitamin K can enhance cognitive function and improve brainpower and broccoli is full of it. Researchers found that broccoli is also high in glucosinolates, which can slow the breakdown of the neurotransmitter, and acetylcholine, which we need for the central nervous system to perform properly and keep our memories sharp.

2017年，美国的一项研究发现：维他命K可增强认知功能、提高脑力，而西兰花满满的都是维他命K。研究员们发现：西兰花还富含硫代葡萄糖苷，会减缓神经递质和乙酰胆碱的分解。我们的中枢神经系统需要神经递质和乙酰胆碱才能正常运转，同时它们还能增强记忆力。