專家強烈推薦的六種提高腦力的食物

Are you doing what you can to nourish your brain? Here, Cassandra Barns, a London-based nutritionist reveals the six best foods to boost your brain power.

保持大腦活力，你開始行動了嗎？這裏，英國營養學家卡桑德拉·巴恩斯爲我們揭示了六種提高腦力的食物的奧祕。

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1.三文魚

Oily fish such as salmon are high in an omega-3 fatty acids called DHA. DHA is found in high levels in the grey matter of our brain – proof that we need lots of it for healthy brain function!

像三文魚這種油性魚類含有高含量的ω-3不飽和脂肪酸（又稱DHA）。在腦灰質中存在着高含量的DHA，這更加證明了它對於保持大腦健康起着至關重要的作用！

Swiss researchers have suggested that having plentiful supplies of DHA supports learning and memory, as well as IQ.

瑞士的研究人員發現，攝入大量的DHA有助於提升學習能力和記憶力，同時還可以提高智商（IQ）。

Salmon is also high in B vitamins including B12, which is vital for healthy nerves and brain cells.

三文魚中的維他命B族含量也很高，其中的B12對維持神經和大腦細胞的健康非常重要。

While it also has high levels of protein, which provides the raw materials to make neurotransmitters and other brain chemicals. 'It's a true brain superfood,' says Ms Barns.

同時它還有高含量的蛋白質，爲產生神經遞質和其他大腦化學物質提供了原材料。巴恩斯表示，三文魚可以算得上真正供大腦的頂級食物了。

kin Seeds

2.南瓜子

These nutritious seeds are one of our best natural sources of zinc, which is vital for cognitive function – our ability to think, learn and reason.

這種營養豐富的種子是提供鋅元素最自然的來源之一，對塑造我們的認知功能十分重要，主要包括思考、學習和推理的能力。

They're also high in magnesium, which helps nerve signals travel around the body, including to and from the brain, as well as essential fatty acids and protein.

南瓜子的鎂含量也很高，它能幫助神經信號在體內循環，包括到達大腦以及從大腦發射出來的神經信號。另外，南瓜子中還含有重要的脂肪酸和蛋白質。

3.雞蛋

Eggs are a fantastic food for many reasons – not least for your brain. The yolks are rich in choline, a vitamin-like substance that's needed for the myelin sheath that surrounds nerve fibres

雞蛋的攝入不僅僅是對大腦好，在保持身體健康的很多方面都屬於非常好的食物。蛋黃中含有豐富的膽鹼，這是一種維他命類的物質，正是圍繞在大腦神經纖維周圍的髓鞘所需要的。

Choline can also be used to make the neurotransmitter acetylcholine, which is vital for learning and memory. And eggs are also a good source of B vitamins and iron, which support the nervous system and cognitive function.

膽鹼也用於生成神經遞質乙酰膽鹼，這種物質對增強學習能力和記憶十分重要。雞蛋中維他命B 和鐵含量也高，對神經系統和認知能力十分有益。

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4.海藻

A staple food in Japan, seaweed is well known for its content of health-boosting minerals, particularly iodine.

作爲日本的主食，海藻因含有促進身體健康的礦物質（尤其是碘）而深受人們喜愛。

Like magnesium, iodine plays an important role in the health of our nervous system and brain and, like zinc, supports cognitive function.

和鎂一樣，碘在維持我們神經系統和大腦健康中起着重要的作用，另外，它也像鋅一樣能提升認知能力。

It can be difficult to get enough from the average diet, and so seaweed could actually be our ‘missing key' to better brain function.

在日常飲食中，這種食物的攝取一般不足，所以海藻實際上是屬於增強腦力元素中比較稀缺的一類物質。

Chocolate

5.黑巧克力

Yes, chocolate can be a great brain food too. Firstly, because cacao – the raw, pure version of cocoa – is high in flavonols.

沒錯，巧克力也有益於維持大腦健康。首先，它的原料是純可可，其黃酮醇含量極高。

These plant substances are thought to have a powerful antioxidant effect, including for the brain. They have even been researched for their potential to protect against Alzheimer's disease.

這些植物物質被認爲具有強大的抗氧化作用，對大腦也是。研究表明，這種物質能預防阿爾茨海默氏病（老年癡呆症）。

In addition, cacao is high in the minerals magnesium, iron and zinc, which play a role in the health of our nervous system and brain.

另外，可可中鎂、鐵、鋅等礦物質含量高，這些物質對維持神經系統以及大腦的健康都十分重要。

berries

6.藍莓

Research suggests that eating blueberries may be particularly beneficial for our brain too, especially supporting brain health into old age. This effect is thought to be primarily due to blueberries' content of polyphenols.

研究表明，食用藍莓對大腦尤其有益，特別是當大腦進入衰老期之後。其中最主要的是因爲藍莓中含有多酚。

Experts believe these may help to protect against oxidative stress and inflammation that can contribute to brain deterioration.

專家認爲這種元素有助於抵抗造成大腦退化的氧化應激和炎症。

In a study by Brigham and Women's Hospital it was indicated that berry consumption alone may delay brain ageing by up to three years.

布里格姆婦女醫院的一項研究表明，單獨食用漿果延緩腦退化的時間可長達三年。