The elderly are forgetful and forgetful, and it may be due to oxidative stress! Eat the right 4 nutrients to stay healthy and strong even when you are old

Do the elders in your family often forget things, and sometimes even can’t remember clearly what they did or ate yesterday? Nutritionist Huang Xiaotong said that it is a common phenomenon that memory gradually declines with age. In addition to the possible reasons such as the gradual damage of neurons and reduced activity of neurotransmitters due to aging of the body, it may also be caused by long-term oxidative stress. In fact, as long as you change your diet appropriately and choose the right nutrients wisely, you can greatly improve the poor memory of the elderly.

Eat the right 4 nutrients to stay healthy and strong even when you are old

Vitamin B complex

It can be obtained from natural foods and contains 8 vitamins (B1, B2, niacin, pantothenic acid, biotin, B6, folic acid, B12). The concentration of homocysteine ​​in the blood of the elderly is higher, which can easily lead to brain atrophy and memory loss, and is a risk factor for dementia. Studies have shown that supplementing with B vitamins can effectively reduce the concentration of homocysteine ​​in the blood, thereby slowing down the rate of brain atrophy and helping prevent memory loss. In addition, B vitamins are involved in many metabolic activities in the body and are also indispensable nutrients for the production of nerve cells and neurotransmitters. Food sources include whole grains, wheat germ, liver, meat, soy beans and their products, milk and its products, eggs, broccoli, spinach, yeast, etc.

choline

Choline is one of the components of nerve cell membranes and plays an important role in nerve conduction and cell message transmission. Supplementing choline in moderation can improve memory and make your brain more flexible! Most of the choline in food exists in the form of lecithin. Egg yolks, offal (liver, kidney, brain), yeast, soybeans, peanuts, milk, etc. are all good food sources.

Vitamin E

Vitamin E has a particularly strong antioxidant capacity. It can eliminate free radicals and protect brain nerve cells from oxidative damage. It maintains good blood circulation in the body and provides the brain with sufficient oxygen to enhance memory. Vitamin E is mainly found in plants. Dark green vegetables, wheat germ, germ oil, soybean oil, nuts, soybeans and their products are good choices.

Vitamin E is mainly found in plants. Dark green vegetables, wheat germ, germ oil, soybean oil, nuts, soybeans and their products are good choices.

Omega-3 fatty acids

DHA in omega-3 fatty acids is an important component of nerve cell membranes and can maintain the normal functioning of the brain's nerve conduction system. Omega-3 fatty acids can be obtained from deep-sea fish (salmon, sardines, tuna, mackerel), avocados, nuts, soybeans, olive oil, and camellia oil. Appropriate supplementation can not only improve memory and learning ability, but also prevent memory loss.

Having talked about so many nutrients, how should we use them in diet preparation? Nutritionist Huang Xiaotong provides two delicious recipes below. You can replenish the necessary nutrients while eating delicious food, easily slowing down memory loss.

Memory Enhancer Recipe

【Pumpkin Nut Drink】

Ingredients: 70g pumpkin, 15g walnuts, 10g almonds, 260ml soy milk.

practice

1. Wash the pumpkin, peel and seed it, and cut it into pieces.

2. Put all the ingredients into a blender and blend them into juice.

[Nutritionist's Tips]:

Nutritionist Huang Xiaotong said that since nuts are lipids, excessive intake will inadvertently cause you to consume too many calories and increase the burden on your body. She recommends drinking one cup a day.

Since nuts are lipids, excessive intake will cause you to inadvertently consume too many calories and increase the burden on your body. It is recommended to drink one cup a day.

Lemony Grilled Salmon

Ingredients: 1 slice of salmon, 1 lemon, scallion, ginger.

Seasoning: black pepper, salt, olive oil.

practice:

1. Wash the salmon, dry it with a napkin and place it in a baking tray. Cut the green onion and ginger into shreds.

2. Spread the seasoning evenly on the salmon slices, sprinkle with shredded green onion and ginger, and squeeze on lemon juice.

3.Put it in the preheated oven and bake at 180℃ for about 15 minutes.