Jakarta, hainews.id – Otak merupakan dalang di balik semua hal, termasuk pikiran, ingatan, fokus, gerakan, pernapasan, hingga detak jantung manusia. Diketahui juga, makanan tertentu dapat membantu membuatnya lebih kuat, lebih tajam, dan lebih cerdas.
Otak dan pola makan juga memainkan peran kunci dalam umur panjang. Menurut National Institute on Aging, apa yang dimakan oleh seseorang dapat secara langsung berdampak pada peradangan dan stres oksidatif dalam tubuh. Keduanya dapat mempengaruhi risiko penyakit neurodegeneratif, termasuk Alzheimer dan Parkinson.
Psikiater Nutrisi dan Ahli Otak, Uma Naidoo, mengungkapkan 10 makanan yang bisa meningkatkan kemampuan ingatan dan ketajaman fokus otak manusia. Apa saja? Berikut rangkumannya.
1. Buah Berry
Naidoo mengatakan, blueberry, blackberry, raspberry, dan stroberi adalah pilihan berry terbaik untuk meningkatkan fungsi otak Anda. Ahli di Harvard Medical School ini mengatakan, berry sangat baik untuk dikonsumsi bila tidak ditambahkan gula atau bahan tambahan lainnya.
2. Buah-buahan ‘Pelangi’ dan Sayuran
Sayuran berwarna cerah, seperti kubis merah hingga paprika hijau dan kuning disebutkan dapat membantu mengembangkan selera makan dan rangkaian nutrisi yang bermanfaat bagi otak manusia. Selain itu, makanan berwarna hijau juga sangat baik untuk dikonsumsi.
Demikian pula dengan buah-buahan. Apel, nanas, kiwi, dan jeruk juga baik untuk menjaga fungsi dan memberikan nutrisi kepada otak. Naidoo mengimbau untuk tidak mengonsumsi buah-buahan manis, seperti anggur dan mangga secara berlebihan.
3. Cokelat Hitam
Cokelat hitam dikenal sebagai sumber antioksidan yang baik. Direktur psikiatri gizi dan gaya hidup di Rumah Sakit Umum Massachusetts ini sangat menyarankan seseorang untuk rutin mengonsumsi coklat hitam, asalkan tidak mengandung gula tambahan.
Sebuah studi pada 2020 menunjukkan bahwa coklat hitam dan coklat putih dapat mempengaruhi memori orang dewasa muda yang sehat. Peserta yang diberi coklat hitam memiliki kinerja memori verbal yang lebih baik dua jam setelah mengonsumsi cokelat, dibandingkan dengan kelompok yang menerima coklat putih.
“Cokelat hitam ekstra penuh dengan antioksidan dan flavanol kakao yang membantu menjaga kesehatan sel-sel otak,” kata Naidoo. “Ini juga mengandung serat untuk membantu mengurangi peradangan otak dan mencegah penurunan kognitif.”
4. Kacang-kacangan dan Biji-bijian
Kacang-kacangan dan biji-bijian memiliki lemak dan minyak omega sehat yang dapat membantu mempertajam otak manusia. Beberapa jenis kacang, seperti rami, chia, hingga kacang Brasil mengandung berbagai vitamin dan mineral utama.
Seperempat cangkir atau sekitar 57 gram biji-bijian perhari adalah jumlah rekomendasi Naidoo untuk mengonsumsi kacang-kacangan. Naidoo mengatakan, kacang-kacangan bisa dikonsumsi sebagai camilan atau dikombinasikan dengan berbagai sajian.
5. Protein Tanpa Lemak dan Protein Nabati
Unggas tanpa lemak, makanan laut, telur pasteurisasi, dan daging sapi yang diberi makan rumput dari sumber yang baik adalah pilihan yang baik untuk memastikan Anda memperoleh banyak protein dan asam amino esensial yang dibutuhkan otak agar berfungsi dengan baik.
Sementara itu untuk sumber protein nabati, tahu organik, tempe, kacang-kacangan, dan kacang lentil dapat dijadikan pilihan terbaik untuk memelihara fungsi otak yang baik.
6. Makanan Fermentasi
Fermentasi melibatkan penambahan makanan ke kultur mikroorganisme yang kemudian memakan gula dalam makanan. Ini menciptakan produk lain, seperti asam laktat yang dapat menghasilkan bakteri ramah usus.
“Kami memiliki apa yang disebut koneksi usus-otak,” kata Naidoo. “Jadi ketika kita makan makanan fermentasi dan meningkatkan kesehatan usus kita, kita juga dapat meningkatkan fungsi kognitif kita.”
Naidoo suka makan kimchi buatan sendiri sebagai camilan dengan batang seledri atau menggabungkannya dengan salad untuk tekstur dan rasa ekstra.
Beberapa makanan fermentasi lainnya yang direkomendasikan Naidoo adalah kol parut, Sup Kedelai Jepang, Kombucha, kefirm dan yogurt.
Namun, sejumlah besar makanan fermentasi bisa membuat Anda kembung. “Jika Anda merasa tidak nyaman, kurangi asupan Anda sampai usus dan tubuh Anda menyesuaikan diri,” saran Naidoo.
7. Minyak
Meskipun Anda ingin menghindari kelebihan lemak jenuh dan minyak tidak sehat, seperti yang digunakan untuk menggoreng, Anda dapat memperoleh lemak sehat dari minyak jenis lain, seperti minyak zaitun, alpukat, dan minyak ikan.
Meski dengan lemak sehat, perhatikan ukuran porsinya dan usahakan untuk tidak makan terlalu banyak. Sebab, semua lemak memiliki padat kalori.
8. Makanan Kaya Omega
Asam lemak omega-3 dikenal mampu mendukung perkembangan fungsi otak. Diketahui, omega-3 mudah ditemukan pada sejumlah jenis ikan, seperti salmon, mackerel, dan tuna. Sementara itu pada makanan nabati, omega-3 dapat ditemukan pada biji chia, kubis Brussel, kenari, dan biji rami.
9. Rempah-Rempah
Rempah-rempah adalah cara ‘tanpa kalori’ dan ‘bebas rasa bersalah’ untuk meningkatkan rasa di semua makanan Anda sambil menambahkan efek yang bermanfaat bagi otak.
Secara khusus, Naidoo menyebutkan bahwa rempah-rempah, seperti kunyit, lada hitam, kunyit, paprika merah, oregano, dan rosemary harus menjadi bagian dari ‘pelindung’ otak Anda.
10. Smoothies
Smoothies adalah salah satu cara yang bisa menjadi pilihan untuk memasukkan banyak nutrisi ke asupan makan anak. Cara ini bisa dilakukan karena bentuknya yang menyerupai milkshake atau jus membuat si kecil jadi lebih tertarik meskipun terbuat dari makanan yang tidak disukai.
Naidoo mengatakan, salah satu racikan smoothies yang baik adalah dengan mencampurkan sayuran yang kaya akan folat dan serat, seperti bayam atau kangkung; biji chia sebagai asam lemak omega-3, serat, dan protein; alpukat sebagai lemak sehat; dan blueberry yang kaya antioksidan.
Dia juga menyarankan yogurt tawar dan tanpa pemanis tambahan untuk meningkatkan tekstur smoothies serta memberikan kadar protein dan probiotik untuk usus.
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