The brain is the master organ of our body and consumes approximately 20% of the total energy we generate. This high consumption underlines the importance of providing it with adequate energy. adequate nutrition. Like any other part of the body, the brain depends largely on the food we eat. In fact, a balanced diet rich in certain nutrients can improve your functioning, prevent neurodegenerative diseases and keep you young for longer.
The relationship between diet and brain health is a topic that has gained a lot of interest in recent years. Scientific research supports that certain foods can combat cognitive decline, enhance memory, improve mood and promote learning ability. Find out what these are essential foods and how to integrate them into your daily life!
Omega-3 fats
Omega-3 fats are essential for our brain, as they make up a large part of neuronal cell membranes. These polyunsaturated fatty acids, present in foods such as blue fish (salmon, sardines, tuna, mackerel), contribute to the health of the nervous system, improve cognition and help prevent diseases such as Alzheimer's.
Regular consumption of omega-3 can reduce brain inflammation, improve communication between nerve cells and protect the brain against oxidative stress. In addition, these lipids are crucial for the formation of new neural connections, which promotes The learning and memory.
Including fish in your diet at least twice a week is a great way to get these benefits. You can also opt for alternatives such as flax seeds, nuts and chia seeds.
Cocoa and Dark Chocolate
Cocoa is recognized as a superfood for its antioxidant and stimulating properties. It contains Flavonoids, compounds that improve blood flow to the brain, enhance tissue oxygenation and promote better cognitive functioning.
Dark chocolate, in particular, is an excellent source of iron and magnesiumThese substances help to protect neurons and promote the synthesis of neurotransmitters related to mood. It has been shown that regular consumption can reduce the risk of depressive symptoms by up to 70%.
Make sure to choose chocolates with a minimum of 70% cocoa content and consume them in moderation to take advantage of their benefits without overindulging in sugar.
Complex Carbohydrates
The main source of energy that the brain needs is glucose, and its obtaining from complex carbohydrates It is ideal for avoiding spikes and drops in blood sugar levels. Foods rich in low glycemic index carbohydrates, such as legumes, brown rice and some whole grains, release glucose in a slow and sustained manner.
This gradual release ensures a supply energy constant to the brain, which improves concentration, memory and problem-solving skills. In addition, whole grain carbohydrates are rich in fiber, which is also beneficial for intestinal health, and therefore for the gut-brain axis.
Extra Virgin Olive Oil
Considered a pillar of the Mediterranean diet, extra virgin olive oil contains Antioxidants and healthy monounsaturated fats that contribute to protect the brain against aging and oxidative stress.
Studies have shown that regular consumption of olive oil can reduce the risk of cerebral edema and protect neurons in cases of cerebral ischemia. In addition, olive oil improves memory and synaptic plasticity, that is, the brain's ability to adapt and learn.
Include it in your salads and use this product as the main fat for cooking.
Tomatoes
Tomatoes are rich in Antioxidants, especially in lycopene, a compound that fights free radicals responsible for cellular aging. This antioxidant plays an important role in protect neurons against oxidative stress and in maintaining the health of cell membranes.
In addition, tomatoes contain essential amino acids for the balance between neurotransmitters. Eating tomatoes regularly could help protect against neurodegenerative diseases such as Parkinson's and improve memory and cognitive function.
Blueberries and Other Red Berries
Blueberries, strawberries, blackberries and other berries are an exceptional source of antioxidants and anthocyanins, which protect the brain from damage caused by oxidative stress and inflammation.
In addition, they improve communication between brain cells, promote neurogenesis (creation of new neurons) and strengthen neuronal connections. It has been shown that regular consumption helps improve memory and reduces the risk of age-related cognitive decline.
Include them as healthy snacks or add them to your smoothies, yogurts or salads.
Vitamins E, B6, B12 and Folic Acid
Vitamins play a fundamental role in Maintain a healthy brain. Vitamin E, present in nuts such as almonds, helps minimize cognitive decline age-related.
On the other hand, vitamins B6, B12 and folic acid, found in foods such as eggs, sardines, yogurt and brewer's yeast, are essential for reduce homocysteine levels in the blood. This substance in high concentrations is associated with an increased risk of stroke and dementia.
Make sure to include foods rich in these in your diet. Vitamins to preserve the health of your brain.
Pumpkin Seeds and Seeds
Pumpkin seeds are a rich source of zinc, a crucial mineral for improve memory and attention span. They also contain magnesium, copper and iron, essential for protecting neurons and stimulating their functions.
Other nuts and seeds such as walnuts and almonds are also rich in fatty acids, vitamin E and antioxidants, making them ideal allies for keeping a young brain.
Incorporate a handful of these foods into your daily diet to enjoy their many benefits.
Taking care of your brain is not just a matter of mental habits, but also of dietary choices. The foods mentioned above not only nourish this vital organ but also act as a shield against cognitive decline. By including them in your diet along with other healthy habits such as regular exercise, good rest and stress management, you will be helping to keep your mind young, agile and healthy throughout your life.