When it comes to diet, we should worry not only about the waist, but also getting the necessary nutrients.

Our diet should consist of a variety of healthy foods that contain everything you need for the brain, heart and other organs.

There are three key nutrients that are vital to our brains that protect it from premature aging and allow us to maintain a good memory and sharp mind at 40, 50, and even 70 years.

These are omega-3 fatty acids, flavonoids and vitamin E.

Omega-3 fatty acids for brain volume.

In order for your brain to function well, nerve cells must communicate effectively and quickly transmit nerve impulses. As the person ages, the brain "withers", the transport of nutrients worsens, and inflammation often complicates the situation. As a result, the brain begins to produce fewer messenger molecules called neurotransmitters. And at some point the communication between brain cells becomes weak, memory and thinking may suffer.

Omega-3 fatty acids, especially docosahexaenoic acid (DHA), can improve the transmission of nerve impulses between cells, reduce the level of inflammation. This helps to improve concentration and prevents premature memory problems.

In 2014, the American journal Neurology published a study whose authors found that women who during the menopause have a high level of omega-3 fatty acids in their blood, usually retains a larger volume of the brain. Speaking about exact figures, their brains turned out to be 1-2 years younger than those of their peers who had a low level of EPA and DHA. Recall that the small volume of the brain is not only part of normal aging, but also associated with such serious diseases as Alzheimer's disease.

Since the human body can not independently produce omega-3 fatty acids, we need to eat them with food. Fish cold reservoirs - one of the best in nature sources of these substances. If you are not a fan of fish dishes, you can try special nutritional supplements with omega-3 acids.

Valuable food sources of omega-3 acids:.

• Fat fish cold waters: herring, sardines, halibut, mackerel, salmon, trout.

• Green leafy vegetables: brussels sprouts, spinach, feces, arugula, cabbage, watercress.

• Vegetable oils: linseed oil, rapeseed oil, mustard oil, soybean oil.

• Eggs and nuts.

Antioxidants for our brain.

As the brain ages, it becomes more important to protect the nerve cells from damage with highly active free radicals. Each cell in our body every day produces thousands of these unstable molecules. In addition, the external environment is saturated with such dangerous substances as toxins of tobacco smoke and automobile exhausts.

If all this is left unattended, then free radicals will cause in our cells a huge number of potentially dangerous damages. With most of them, the body's defense systems are able to cope, but some can get out of control and cause diseases such as cancer. In addition, the constant struggle with free radicals rapidly deteriorates the body, leads to a premature decline in cognitive capabilities and degenerative diseases.

Fortunately, there are substances that protect our cells from free radicals. These are antioxidants. These include the well-known ascorbic acid (vitamin C), beta-carotene, selenium. Although researchers disagree about the effectiveness of antioxidants, there are serious data that confirm their benefit to the aging organism, especially the brain.

Antioxidants include many flavonoids and vitamin E, which we'll talk about below.

Flavonoids for improving memory.

When someone advises you to consume more colored fruits, the reason may be the presence in them of a large number of flavonoids. Almost all fruits, vegetables and herbs contain flavonoids, which can have a variety of health effects. They are able to reduce the level of inflammation, prevent cardiovascular events, alleviate the symptoms of eczema and much more..

Studies of recent years tell us that rich in flavonoid food slows the aging of the brain. In this respect, they do everything - from improving communication between nerve cells to accelerating brain clearance from amyloid deposits. In 2012, researchers from the Brigham Women's Hospital (Boston, USA) confirmed that older women who eat a lot of berries retain a good memory longer.

Add more flavonoids to your diet is easy enough. To do this, you need to eat more fruits, vegetables and berries with a bright color: blueberries, currants, grapes, sweet peppers, etc.. Below are the products that contain the most flavonoids:.

• Berries: blueberries, strawberries, blackberries.

• Leafy vegetables: spinach, feces, watercress.

• Bright fruits: plums, avocado.

•Black chocolate.

•Red wine.

•Coffee.

Vitamin E for cell protection.

Vitamin E is a well-known free-radical fighter that prevents damage to brain cells. Although scientific data is not enough, some studies suggest that vitamin E inhibits the progression of mild to moderate Alzheimer's disease.

In 2014, the Journal of the American Heart Association Stroke reported that tocotrienol (a type of vitamin E) protects against damage to white matter in the brain that is associated with Parkinson's and Alzheimer's Disease.

The benefits of taking vitamin E remain controversial, but experts have little doubt that antioxidants are beneficial to the body.

Below are the products in which you can find the most vitamin E:.

• Nuts and seeds: almonds, peanuts, walnuts, hazelnuts, pecans, pine nuts, sunflower seeds.

• Vegetable oils: wheat germ oil, sunflower oil, safrole oil, soybean oil.

• Green leafy vegetables and herbs: spinach, Swiss chard, dandelion leaves.

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