Taking proper care of our brain, in addition to ensuring its proper functioning, will help us keep our memory in shape and even prevent or delay possible degenerative processes such as Alzheimer’s. Here are some must-have foods to feed the brain and ensure elephant memory.
5 foods good for your brain
1. Green vegetables
The brussel sprouts, broccoli or spinach contain vitamin A, vitamins of group B and antioxidants that help the proper functioning of the memory and increase its longevity. Among its antioxidants we find flavonoids and sulforaphanes that have neuroprotective and anticancer properties.
Vegetables, in general, should be present in at least two servings a day, alternating between all their varieties, although more importance can be given to those mentioned. To take advantage of all its nutrients, it is recommended to consume them steamed or even raw.
2. Blue Fish
The fish is a source of phosphorus, essential part of the membranes of neurons. For this reason, its consumption is important to guarantee the adequate contribution. We also highlight omega 3 in oily fish , which has a protective role against the progression of cognitive deterioration, therefore it acts against neurodegenerative pathologies.
It is proven that the consumption of fish influences aspects such as memory, learning and intelligence . The consumption of fish must be higher than the consumption of meat and we must include blue fish (tuna, salmon, trout, mackerel ...) at least twice a week in our diet.
In addition to being a great source of omega 3, which we have already talked about, they provide phosphorus, magnesium, vitamin E and B vitamins , allies of cerebrovascular health so that they maintain a correct blood supply in our brain.
The nuts are rich in antioxidants such as polyphenols, which slow the aging of our neurons acting against free radicals that cause oxidative stress. Walnuts stand out and a moderate consumption of nuts is recommended for their caloric intake. A handful a day would be recommended.
Within this group we highlight red fruits, especially blueberries , and apple. Red fruits are a source of vitamin C, folic acid, minerals and antioxidants that are good companions to maintain a healthy memory. Flavonoids and polyphenols are powerful antioxidants that improve cognitive functions and fight cell oxidation. They have an anti-inflammatory effect and delay degenerative diseases.
The apple has quercetin, an indisputable antioxidant in favor of brain protection. The consumption of fruit should be at least 3 pieces a day , taken as dessert or as snacks.
The folic acid and vitamin B6 in whole foods help keep the brain in shape. Thanks to the contribution of fiber, the level of sugar and cholesterol in the blood is controlled, which are parameters of brain health.
They improve concentration and performance in stages of mental effort and fight stress . It is advised that the diet is based on whole foods to the detriment of refined ones. They must make up about 50% of our diet.
Allison Schulman is a certified and top rated nutritionist from New York.