Walnuts
Rich in omega-3 (alpha-linolenic acid) - an essential fat for brain development and function; contains many antioxidants such as vitamin E, which helps protect brain cells from damage caused by free radicals; helps improve memory, reducing the risk of cognitive decline in the elderly.
According to research from the American Heart Association (AHA), omega-3 fatty acids, especially alpha-linolenic acid (ALA) in walnuts, help improve cognitive ability and protect the brain from inflammation.
Almonds
Contains lots of vitamin E, helps enhance memory and concentration; rich in magnesium and riboflavin, supports brain energy production, reduces stress and fatigue.
Almonds help control blood sugar levels, which is great for diabetics during Tet. According to the Global Journal of Nutrition and Food Science, magnesium and riboflavin (vitamin B2) in almonds help metabolize energy for the brain, reduce stress, and improve concentration.
Pistachios
Rich in vitamin B6, which helps synthesize serotonin and melatonin - important neurotransmitters for sleep and mood; contains lutein and zeaxanthin, antioxidants that protect brain and eye cells; is a source of protein and fiber, helping to maintain stable energy throughout the day.
Pistachios should be eaten as a snack on the Tet nut tray. Choose unsalted pistachios for better health.
Lutein and zeaxanthin, two powerful antioxidants in pistachios, not only protect brain cells but also improve eye health.
Chia seeds
Chia seeds are a rich source of omega-3 fatty acids, which help improve cognitive function and protect the brain from damage; they contain soluble fiber, which helps control cholesterol and helps maintain good blood circulation to the brain.
Chia seeds provide important minerals such as iron, zinc and calcium - essential elements for brain development and maintenance.
The American Dietetic Association (ADA) notes that chia seeds are a plant source of omega-3s that help reduce inflammation and support nerve cell growth.
Sunflower seeds
Rich in vitamin E and selenium, which help protect brain cells from oxidative stress; provides choline, an important substance in the synthesis of acetylcholine - a neurotransmitter that helps improve memory and learning; rich in magnesium, which helps reduce stress and improve sleep quality.
Sunflower seeds can be lightly roasted or eaten with jams and cakes. Choose seeds that are not heavily salted to retain their health benefits.
According to the International Journal of Neuroscience, vitamin E in sunflower seeds helps protect brain cells from oxidative stress, enhancing memory and learning ability.
