Dark green leafy #vegetables
Kale, collard greens, spinach, and broccoli are good sources of vitamin E and folate, Morris says.
For example, one cup of raw spinach has 15% of your daily intake of vitamin E, and 1/2 a cup of cooked spinach has 25% of your daily intake.
Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain, but folic acid helps break down homocysteine levels.
Research by Morris and her colleague suggests that foods rich in vitamin E—including #avocado, which is also high in the antioxidant powerhouse vitamin C—are associated with a lower risk of developing #Alzheimers.
Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits.
Caffeine has been intensively studied before and consistently leads to improvements in various aspects of brain function, including improved mood, vigilance, reaction time and memory. However, #greentea contains more than just caffeine. It also has the a mino acid L-theanine, which is able to cross the blood-brain barrier.
L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain. Studies show that caffeine and L-theanine can have synergistic effects. The combination of the two is particularly potent at improving brain function. Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.