导读:好好吃东西对人的身心健康都有好处。大脑和你的心肺，肌肉一样需要营养。但是吃什么对保持大脑灰质活力特别重要呢？
Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs or muscles do. But which foods are particularly important to keep our grey matter happy?
好好吃东西对人的身心健康都有好处。大脑和你的心肺，肌肉一样需要营养。但是吃什么对保持大脑灰质活力特别重要呢？
1. Opt for wholegrains
1.多吃谷物
Like everything else in your body, the brain cannot work without energy. The ability to concentrate and focus comes from the adequate, steady supply of energy - in the form of glucose in our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which release glucose slowly into the bloodstream, keeping you mentally alert throughout the day. Opt for ’brown’ cereals, wheatbran, granary bread and brown pasta.
和身体其他部位一样，大脑运作也离不开能量。专注度和集中力都有赖于充足不断的能量供给——能量以葡萄糖的形式进入大脑。要保证大脑的能力供给，就要选择血糖生成指数低的全谷物食物，它能使葡萄糖慢慢释放进入血液中，保持你一整天清醒的头脑。选择“棕色”谷物，麦麸，谷物面包和黑米面食。
2. Eat oily fish
2.吃多脂鱼
Essential fatty acids (EFAs) cannot be made by the body and must be obtained through diet. The most effective omega-3 fats occur naturally in oily fish as EPA and DHA. Good sources include linseed (flaxseed) oil, soya bean oil, pumpkin seeds, walnut oil and soya beans. They are good for healthy brain function, the heart, joints and general wellbeing. Oily fish contains EPA and DHA in a ready-made form, which enables the body to use it easily. The main sources of oily fish include salmon, trout, mackerel, herring, sardines, pilchards and kippers. Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss.
人体无法产生必需的脂肪酸，因此这些必需脂肪酸必需通过食物摄取。最有效的Ω-3（不饱和）脂肪酸以EPA（一种多元不饱和脂肪酸）和DHA（俗称脑黄金）的形式自然存在于多脂鱼中。获取它们的好途径还有亚麻（亚麻籽）油，大豆油，南瓜籽，核桃油以及大豆。它们对大脑功能，心脏，关节以及整个身体健康都有好处。多脂鱼中富含的EPA和DHA的存在形式是现成的，人体可以直接吸收使用。多脂鱼主要有鲑鱼，鳟鱼，鲭鱼，鲱鱼以及熏鱼罐头。低DHA水平会导致患阿兹海默症和失忆症的风险提高。
3. Binge on blueberries
3.多吃蓝莓
Evidence accumulated at Tufts University in the United States suggests that the consumption of blueberries may be effective in improving or delaying short term memory loss. Widely available, so there’s no excuse.
美国塔夫茨大学找到的证据显示吃蓝莓可以有效改善或者推后短期记忆丧失。蓝莓在哪儿都买得到，因此没有理由不多吃一点。
4. Eat more tomatoes
4.多吃西红柿
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer’s.
有可靠证据显示茄红素——一种西红柿中存在的强抗氧化剂，能帮助抵抗自由基对细胞的伤害，这种伤害通常发生在痴呆的患病过程中，特别是阿兹海默症。
5. Add vitality with vitamins
5.多摄入维生素
Certain B vitamins - B6, B12 and folic acid - are known to reduce levels of homocysteine in the blood. Elevated levels of homocysteine are associated with increased risk of stroke, cognitive impairment and Alzheimer’s disease. A study of a group of elderly patients with mild cognitive impairment found that after two years of intervention with high doses of B6, B12 and folic acid there was significantly less brain shrinkage compared to a subset given placebo treatment.
一些维生素B——B6,，B12和叶酸能降低血液中的高半胱氨酸水平。高半胱氨酸水平升高会导致患中风，认知障碍以及阿兹海默症的风险升高。在一项研究中，两年的治疗过程中，患有轻度认知障碍的老年病人里，摄入高剂量B6，B12及叶酸的一组比另一组使用无效对照剂治疗的病人脑萎缩率小得多。
6. Get a blackcurrant boost
6.多吃黑加仑
Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin are blackcurrants.
维生素C长久以来被认为能大大促进思维敏捷程度。而这种强效维生素的最好来源之一就是黑加仑。
7. Pick up pumpkin seeds
7.记住留下南瓜籽
Just a handful of pumpkin seeds a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills.
仅仅一把南瓜籽就可以满足你一天所需的锌元素，锌元素能增强记忆力以及思考能力。
8. Bet on broccoli
8.多吃花椰菜
A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.
花椰菜富含维他命K，能够增强认知功能并提升脑力。
9. Sprinkle on sage
9.食物中撒上鼠尾草
Sage has long had a reputation for improving memory and although most studies focus on sage as an essential oil, it could be worth adding fresh sage to your diet too.
很久以来，鼠尾草一直被认为能增强记忆，虽然大部分研究的关注点都是鼠尾草精油，但是将新鲜鼠尾草加入到食物中也是非常健康的。
10. Go nuts
10.多吃坚果
A study published in the American Journal of Epidemiology suggests that a good intake of vitamin E might help to prevent cognitive decline, particularly in the elderly. Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
一项刊登在美国流行病学杂志上的研究表明摄入维生素E能够帮助防止认知衰退，特别是对于老年人来说。坚果就富含维生素E，同样富含维生素E的还有绿叶蔬菜，芦笋，橄榄，瓜子，鸡蛋，黑米以及谷物。
