有利於頭腦健康的飲食大綱
Supercharge your memory
強化記憶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.
全世界範圍內，4750萬的人都得了阿爾茲海默症和癡呆症，對這兩種疾病，還沒有完全治癒的方法。但是研究發現某些飲食可以使你的大腦健康更長久。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，但卻富含維他命C，可提高心理敏捷度，還能預防與年齡相關的大腦退化，包括癡呆症和阿爾茲海默症。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.
咖啡喜愛人士該高興了！現在早晨喝杯咖啡有很好的理由了。奧地利因斯布魯克大學的研究員們發現：相比沒有攝入咖啡因的受試者，那些咖啡因攝入量等同於兩杯咖啡的受試者記憶力明顯增強，神經元信號傳輸到大腦也更迅捷。如果這些好消息還不夠，那法國的一項研究發現：對於65歲以上的女性而言，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強的記單詞能力。Nuts
堅果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?
《美國流行病學雜誌》刊出的一項研究表明：攝入維他命E有助於預防認知衰退，對於老年人來說更是如此。像杏仁、核桃等堅果都是維他命E的極佳來源，所以午後零食來一點豈不是享受？Whole grains
全穀物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.
和身體的大多數器官一樣，沒有能量大腦也無法正常運轉。能量穩定供應的最好來源就是葡萄糖。想要思維敏捷？請選擇全穀物吧，比如棕色穀物、麪包、大米和意大利麪，這些穀物血糖生成指數低，會緩慢的將葡萄糖釋放到血液中，讓你整天都文思泉涌。
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.
翻譯科學中心的研究員們發現：讓老年人每天喝一劑量的甜菜汁可加快與癡呆症相關的大腦層血液流動。如果你不喜歡喝甜菜汁，那就試着在沙拉或三明治中加入烤甜菜吧。Broccoli
西蘭花A 2015 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.
2015年，美國的一項研究發現：維他命K可增強認知功能、提高腦力，而西蘭花滿滿的都是維他命K。研究員們發現：西蘭花還富含硫代葡萄糖苷，會減緩神經遞質和乙酰膽鹼的分解。我們的中樞神經系統需要神經遞質和乙酰膽鹼才能正常運轉，同時它們還能增強記憶力。
