Which nutrients protect the heart and brain with aging?

As we age, our mental faculties begin to decline, and our heart also weakens. It can be prevented only by consuming healthy foods.

Health experts also emphasize that to reduce these effects of aging, to improve the quality of life, to choose a better diet along with physical exercise.

Fruits, vegetables, dry fruits and grains must be included in our diet which are not only essential for our mind but also protect our heart.

Researchers say that the same foods that improve our mental abilities as we age also protect our heart and blood vessels, some of which are listed below.

Green leafy vegetables

Consuming green or leafy vegetables like spinach, broccoli, coriander, mint, etc. are also good for the heart along with better mental abilities. They are rich in vitamin K, lutein, folate and beta-carotene.

fatty acid

According to health experts, fats are also very important for our body, but the choice of fats should be done wisely otherwise it can damage the arteries of the heart.

According to health experts, it is necessary to consume fish meat and green vegetables to get protein. In addition, fish meat is rich in omega-3 fatty acids, it provides our body with essential fats that are necessary for our skin, brain, heart, and other parts of the body.

According to doctors, fish should be consumed at least twice a week, but if this is not possible, use omega-3 supplements as advised by doctors or ensure the consumption of fenugreek seeds, avocados and walnuts. Also, it is better to use olive or canola oil in daily meals.

Berries

Consumption of berries is very beneficial for our brain, it helps in improving memory.

According to a study, women who consume strawberries and blueberries two or more times a week may prevent age-related memory loss.

Tea or coffee

Drinking tea or coffee in the morning can improve your memory. In this regard, according to the research done in 2014, 200 mg of caffeine plays an effective role in improving memory.

Walnut

Dry fruits are an excellent source of protein and healthy fats and are useful in memory and various mental disorders.

Walnuts are high in an omega-3 fatty acid called alpha lipoic acid (ALA).

Foods rich in ALA and other omega-3 fatty acids help lower blood pressure and clear arteries, which is good for both the heart and brain.