专家强烈推荐的六种提高脑力的食物
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.
保持大脑活力，你开始行动了吗？这里，英国营养学家卡桑德拉·巴恩斯为我们揭示了六种提高脑力的食物的奥秘。on
1.三文鱼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!
像三文鱼这种油性鱼类含有高含量的ω-3不饱和脂肪酸（又称DHA）。在脑灰质中存在着高含量的DHA，这更加证明了它对于保持大脑健康起着至关重要的作用！
Swiss researchers have suggested that having plentiful supplies of DHA supports learning and memory, as well as IQ.
瑞士的研究人员发现，摄入大量的DHA有助于提升学习能力和记忆力，同时还可以提高智商（IQ）。
Salmon is also high in B vitamins including B12, which is vital for healthy nerves and brain cells.
三文鱼中的维他命B族含量也很高，其中的B12对维持神经和大脑细胞的健康非常重要。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.
同时它还有高含量的蛋白质，为产生神经递质和其他大脑化学物质提供了原材料。巴恩斯表示，三文鱼可以算得上真正供大脑的顶级食物了。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.
这种营养丰富的种子是提供锌元素最自然的来源之一，对塑造我们的认知功能十分重要，主要包括思考、学习和推理的能力。
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.
南瓜子的镁含量也很高，它能帮助神经信号在体内循环，包括到达大脑以及从大脑发射出来的神经信号。另外，南瓜子中还含有重要的脂肪酸和蛋白质。3.鸡蛋
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
鸡蛋的摄入不仅仅是对大脑好，在保持身体健康的很多方面都属于非常好的食物。蛋黄中含有丰富的胆碱，这是一种维他命类的物质，正是围绕在大脑神经纤维周围的髓鞘所需要的。
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.
胆碱也用于生成神经递质乙酰胆碱，这种物质对增强学习能力和记忆十分重要。鸡蛋中维他命B 和铁含量也高，对神经系统和认知能力十分有益。eed
4.海藻A staple food in Japan, seaweed is well known for its content of health-boosting minerals, particularly iodine.
作为日本的主食，海藻因含有促进身体健康的矿物质（尤其是碘）而深受人们喜爱。
Like magnesium, iodine plays an important role in the health of our nervous system and brain and, like zinc, supports cognitive function.
和镁一样，碘在维持我们神经系统和大脑健康中起着重要的作用，另外，它也像锌一样能提升认知能力。It can be difficult to get enough from the average diet, and so seaweed could actually be our ‘missing key' to better brain function.
在日常饮食中，这种食物的摄取一般不足，所以海藻实际上是属于增强脑力元素中比较稀缺的一类物质。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.
没错，巧克力也有益于维持大脑健康。首先，它的原料是纯可可，其黄酮醇含量极高。
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.
这些植物物质被认为具有强大的抗氧化作用，对大脑也是。研究表明，这种物质能预防阿尔茨海默氏病（老年痴呆症）。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，可可中镁、铁、锌等矿物质含量高，这些物质对维持神经系统以及大脑的健康都十分重要。berries
6.蓝莓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，食用蓝莓对大脑尤其有益，特别是当大脑进入衰老期之后。其中最主要的是因为蓝莓中含有多酚。
Experts believe these may help to protect against oxidative stress and inflammation that can contribute to brain deterioration.
专家认为这种元素有助于抵抗造成大脑退化的氧化应激和炎症。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.
布里格姆妇女医院的一项研究表明，单独食用浆果延缓脑退化的时间可长达三年。
