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(kāi)始行動(dòng)了嗎？這里，英國(guó)營(yíng)養(yǎng)學(xué)家卡桑德拉·巴恩斯為我們揭示了六種提高腦力的食物的奧秘。

1.Salmon
1.三文魚(yú)
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(yú)這種油性魚(yú)類含有高含量的ω-3不飽和脂肪酸（又稱DHA）。在腦灰質(zhì)中存在著高含量的DHA，這更加證明了它對(duì)于保持大腦健康起著至關(guān)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(fā)現(xiàn)，攝入大量的DHA有助于提升學(xué)習(xí)能力和記憶力，同時(shí)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(yú)中的維他命B族含量也很高，其中的B12對(duì)維持神經(jīng)和大腦細(xì)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(shí)它還有高含量的蛋白質(zhì)，為產(chǎn)生神經(jīng)遞質(zhì)和其他大腦化學(xué)物質(zhì)提供了原材料。巴恩斯表示，三文魚(yú)可以算得上真正供大腦的頂級(jí)食物了。

2.Pumpkin 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(yíng)養(yǎng)豐富的種子是提供鋅元素最自然的來(lái)源之一，對(duì)塑造我們的認(rèn)知功能十分重要，主要包括思考、學(xué)習(xí)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(jīng)信號(hào)在體內(nèi)循環(huán)，包括到達(dá)大腦以及從大腦發(fā)射出來(lái)的神經(jīng)信號(hào)。另外，南瓜子中還含有重要的脂肪酸和蛋白質(zhì)。

3.Eggs
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(duì)大腦好，在保持身體健康的很多方面都屬于非常好的食物。蛋黃中含有豐富的膽堿，這是一種維他命類的物質(zhì)，正是圍繞在大腦神經(jīng)纖維周?chē)乃枨仕枰摹?/p>

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.
膽堿也用于生成神經(jīng)遞質(zhì)乙酰膽堿，這種物質(zhì)對(duì)增強(qiáng)學(xué)習(xí)能力和記憶十分重要。雞蛋中維他命B 和鐵含量也高，對(duì)神經(jīng)系統(tǒng)和認(rèn)知能力十分有益。

4.Seaweed
4.海藻
A staple food in Japan, seaweed is well known for its content of health-boosting minerals, particularly iodine.
作為日本的主食，海藻因含有促進(jìn)身體健康的礦物質(zhì)（尤其是碘）而深受人們喜愛(ài)。

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(jīng)系統(tǒng)和大腦健康中起著重要的作用，另外，它也像鋅一樣能提升認(rèn)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(shí)際上是屬于增強(qiáng)腦力元素中比較稀缺的一類物質(zhì)。

5.Dark 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(méi)錯(cuò)，巧克力也有益于維持大腦健康。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(zhì)被認(rèn)為具有強(qiáng)大的抗氧化作用，對(duì)大腦也是。研究表明，這種物質(zhì)能預(yù)防阿爾茨海默氏?。ɡ夏臧V呆癥）。
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(zhì)含量高，這些物質(zhì)對(duì)維持神經(jīng)系統(tǒng)以及大腦的健康都十分重要。

6.Blueberries
6.藍(lán)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(lán)莓對(duì)大腦尤其有益，特別是當(dāng)大腦進(jìn)入衰老期之后。其中最主要的是因?yàn)樗{(lán)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(rèn)為這種元素有助于抵抗造成大腦退化的氧化應(yīng)激和炎癥。
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(yī)院的一項(xiàng)研究表明，單獨(dú)食用漿果延緩腦退化的時(shí)間可長(zhǎng)達(dá)三年。