diff --git a/12-Foods-to-Boost-Mind-Perform.md b/12-Foods-to-Boost-Mind-Perform.md
new file mode 100644
index 0000000..51e9e94
--- /dev/null
+++ b/12-Foods-to-Boost-Mind-Perform.md
@@ -0,0 +1,7 @@
+<br>Oily fish, berries, nuts, and different brain-boosting foods comprise important nutrients that will support brief and long term mind function. The mind is an energy-intensive organ, utilizing round 20 % of the body’s calories, so it wants a lot of fine gas to keep up concentration throughout the day. The mind also requires certain nutrients to stay wholesome. Omega-3 fatty acids, for instance, assist build and restore mind cells, and antioxidants scale back cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, resembling Alzheimer’s illness. This text explores the scientific proof behind 12 of the perfect mind foods. Oily fish are a good source of omega-3 fatty acids. Omega-3s assist construct membranes round each cell in the body, including the brain cells. They'll, due to this fact, improve the structure of mind cells referred to as neurons. A 2017 study found that individuals with high levels of omega-3s had elevated blood movement within the mind.<br>
+
+<br>The researchers additionally recognized a connection between omega-three levels and better cognition, or considering skills. These results counsel that consuming foods rich in omega-3s, equivalent to oily fish, may increase mind function. Individuals also can get omega-3s from soybeans, nuts, flaxseed, and other seeds. To find more proof-based info and sources for wholesome aging, go to our devoted hub. Dark chocolate accommodates cocoa, also known as cacao. Cacao comprises flavonoids, a sort of antioxidant. Antioxidants are especially important for brain health, as the brain is highly prone to oxidative stress, which contributes to age-associated cognitive decline and mind diseases. Cacao flavonoids appear to be good for the brain. Based on a 2013 evaluate, they may encourage neuron and blood vessel progress in components of the brain concerned in [Memory Wave Routine](http://json-stat.org/format/viewer/?uri=http://dim-raf.rubridgejelly71Www.Bausch.Kr-Atlas.Monaxikoslykos@cgi.www5b.biglobe.ne.jp/~akanbe/yu-betsu/joyful/joyful.cgi%3Fpage=20/&uri=https%3A%2F%2Fmemorywave.org%2F) and studying. They can also stimulate blood circulation in the brain. Some analysis also means that the flavonoid element of chocolate could reverse [Memory Wave](http://jimiantech.com/g5/bbs/board.php?bo_table=w0dace2gxo&wr_id=416608) issues in snails.<br>
+
+<br>Scientists have yet to test this in humans. Nevertheless, a 2018 examine in humans also helps the brain-boosting effects of darkish chocolate. The researchers used imaging methods to look at activity in the brain after contributors ate chocolate with no less than 70 % cacao. The researchers concluded that consuming this type of darkish chocolate may improve brain plasticity, which is essential for studying, and can also present other mind-associated benefits. Like darkish chocolate, many berries comprise flavonoid antioxidants. Analysis suggests that these may make the berries good food for  [Memory Wave Routine](https://ctpedia.org/index.php/Should_You_Shut_Down_Your_Computer_Each_Evening) the brain. Antioxidants assist by decreasing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin. Consuming extra nuts and seeds may be good for the mind, as these foods contain omega-three fatty acids and antioxidants. A 2014 research discovered that the next general nut intake was linked to raised mind operate in older age. Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress attributable to free radicals.<br>
+
+<br>As a person ages, their mind may be uncovered to this form of oxidative stress, and vitamin E might due to this fact support brain health in older age. A 2014 evaluation discovered that vitamin E may contribute to improved cognition and diminished danger of Alzheimer’s disease. Totally exploring [vitamin](https://www.wordreference.com/definition/vitamin) E’s results on the mind will require additional research. Consuming whole grains is another method to profit from the effects of vitamin E, with these grains being a superb supply of the vitamin. Espresso is a widely known focus aid - many drink it to stay awake and encourage focus. The caffeine in espresso blocks a substance in the brain known as adenosine, which makes an individual really feel sleepy. Beyond boosting alertness, a 2018 research suggests that caffeine may increase the brain’s capability for processing data. The researchers found that caffeine causes an increase in mind entropy, which refers to complicated and variable brain exercise.<br>
\ No newline at end of file