The brain is the great director of our body! It is made up of millions of neurons that respond to a multitude of external impulses. Its operation is so complex that today there are far more doubts than certainties about the extent of its power! In this article, we will tell you about some foods for a healthy brain.
However, many diseases slowly destroy them. Long ago, only the elderly were affected by this type of problem. But today, there are many cases in younger people.
Sugar and oxygen is the minimum requirement for our brain. But to function well, it still needs 40 different nutrients, to be drawn from a balanced menu.
To stay in top shape, the brain needs its regular dose of sugar, oxygen, and nutrients: each day, its cells consume 20% of our caloric intake and 40% of the inspired oxygen. First of all, it is, therefore, necessary that the blood circulates well in the arteries responsible for feeding it. This is why the excess of bad fats, refined sugar, and overly salty foods, which clog the arteries, should be avoided. Conversely, those who protect them should be encouraged. Especially since they also have useful effects on morale, memory, and intellectual performance…
You can easily help your brain stay healthy and clearer for longer! You can help your brain maintain its capacity for longer; we are going to recommend a list of superfoods to you. The latter includes the best foods for the good health of the “director” of our body.
Here are 20 Foods for a Healthy Brain.
1. The Blueberries
The blueberries for healthy brain
This super fruit is useful for nourishing the whole body. Its benefits help prevent or curb degenerative brain diseases, such as Alzheimer’s disease. Blueberries are also a powerful antioxidant.
2. The Dried Fruit for Healthy Brain
They provide us with various minerals and vitamins. Among them may be mentioned phosphorus, magnesium, potassium, group B vitamins, and vitamin E.
These dried fruits are real allies: they allow us to maintain good cardiovascular health. This means that there is a good supply of blood and oxygen in all the organs, and therefore obviously in the brain.
3. The Lawyer
It has antioxidant properties that help prevent premature aging and the deterioration of our health.
In addition, avocado contains omega-3 fatty acids, which are designed to protect our brains from premature wear.
4. The Tomato
The tomato contains a substance called lycopene. Thanks to its antioxidant properties, the latter has proven to be very useful in the prevention of many diseases!
It protects us from many types of cancer and possible strokes.
5. Chia Seeds
These seeds promote the functioning of neurons and also improve brain activity. These seeds are considered to be the largest source of omega-3s found in nature.
They prevent tissue aging and keep the functions intact for longer!
6. Olive Oil to Keep Brain Healthy
It has powerful antioxidant effects on tissue protection. It thus prevents damage caused by free radicals. Let’s not forget that these lead to different diseases such as cancer.
Olive oil also has healthy fats that help protect the heart. It, therefore, allows for optimal blood circulation and thus nourishes all the cells of the body so that they can function properly.
Fish are a rich source of phosphorus. This mineral helps build the brain, and in particular, it improves memory.
Consume fish regularly, especially the so-called blue fats. Their high content of omega-3 fatty acids will help protect your heart and brain health!
8. Green Tea
It is a great antioxidant, and it helps prevent heart disease and diseases that affect the brain. In addition, green tea helps preserve memory, and it prevents the damage caused by the passage of time. It also helps us protect our cells.
When consumed in moderation, of course, cocoa can help our brain health. Indeed, it contains antioxidants that prevent premature aging of the organism and its cells.
It also protects from heart disease. Cocoa is also rich in magnesium, a mineral that helps nourish our nervous system.
10. Broccoli for the Healthy Brain
This contains nutrients that have the ability to improve memory and also help maintain good brain health. It also has properties that help protect the heart.
11. Chickpeas for Healthy Brain
Chickpeas are one of the best food sources of magnesium (apart from kelp and leafy green vegetables). Magnesium citrate helps receptors in brain cells to speed up message transmission while relaxing blood vessels, which increases blood flow to the brain.
12. Red Meat
Red meat, especially pasture-fed beef, is an excellent source of vitamin B12, essential for good brain function. People with high vitamin B12 deficiency are more likely to have poor cognitive test results and to have a smaller total brain volume, which suggests that a lack of the vitamin can lead to shrinking of the brain.
Often considered a “superfood”, garlic contains many natural chemical compounds that have protective health effects. As far as the brain is concerned, garlic would help prevent its aging as well as certain neurodegenerative diseases such as Alzheimer’s or Parkinson’s.
14. Integral Foods for Healthy Brain
Make up your mind to buy whole foods, like grains, pasta or seeds. The brain requires a lot of energy to maintain attention and be focused throughout the day. Integral foods release a lot of glucose in our body, and this little by little, which allows us to keep alert throughout the day.
The spinach is rich in many beneficial compounds like vitamins A, B9, C and K but also antioxidant pigments such as lutein and zeaxanthin. Studies have shown that this vegetable can limit cognitive decline. You don’t like spinach? No problem, these are all green leafy vegetables such as salads, cabbage orchard that have this property.
16. Dark Chocolate for a Healthy Brain
Rich in antioxidants, dark chocolate is good for your whole body, but its caffeine content plays a role in maintaining mental acuity. In addition, chocolate is rich in flavonoids, a class of antioxidants that helps improve blood circulation and therefore the brain by regulating cholesterol and lowering blood pressure.
Most of us get our vitamin D quota from exposure to the sun, but it is also present in certain foods like eggs. This vitamin is essential: research indicates that a deficiency in vitamin D can lead to cognitive decline. It is not clear why, but this vitamin would strengthen the connections between brain cells. Before putting this box of eggs in our basket, we check that the hens were raised outdoors because their eggs contain more vitamin D than those of hens raised in the battery.
18. The Steak
Lean red meat is very rich in iron, one of the essential nutrients for brain function: it binds oxygen and transports it to the brain. Iron deficiency can lead to concentration problems, lack of energy and fatigue. And to keep a good conscience, we always choose lean pieces. Vegetarians can boost their iron intake with egg yolks, legumes like kidney beans and lentils, or dried apricots, broccoli, cereals, and wholegrain bread.
19. Lentils for Healthy Brain
No need to think twice, we add lentils to our salads and soups to boost our brains! This legume is very rich in folacin, a vitamin B known to stimulate intellectual activity. Folacin also helps lower the level of amino acids that can affect brain function. Canned lentils are just as healthy as dry lentils.
No, we don’t make fun of you. Popcorn is a whole grain, just like rice, pasta, and whole-grain bread. By slowly releasing glucose into the blood, these grains keep us alert throughout the day. To replenish nutrients, we think of popping the popcorn!
All of these foods have the ability to help improve or maintain the function of your brain. Therefore, you should include them in your diet, and this applies to your whole family!
Vitamins that run the engine
In detail, fatty fish such as mackerel, sardines or salmon have a high-fat content called omega-3. These fatty acids, which are said to be unsaturated, are essential constituents of the membrane that envelops all cells, including neurons, and they seem to intervene in the transmission of nerve impulses. As several animal studies have shown, omega-3 deficiencies decrease spatial memorization and increase signs of anxiety in stressful situations.
We, therefore, understand the interest that these fatty acids have for our brain health: two studies have even recently pointed out their benefit in preventing the risks of psychosis! Good to know, fish is not the only source of omega-3: it is also found in soybeans, certain seeds (flax) and vegetable oils (nuts, rapeseed).
Numerous studies, including a large follow-up study of 12,000 Spaniards over six years, show that a Mediterranean-style diet reduces the risk of stroke, but also the incidence of depression and neurological diseases such as Alzheimer’s. This diet gives a large place to fish, fruits, vegetables, legumes, nuts, seeds, and whole grains; all cooked in olive oil, seasoned with garlic, onions and aromatic herbs; accompanied by a daily ration of yogurt, cheese, and a little red wine.
A healthy and balanced diet will keep your body in great shape for much longer. So don’t hesitate!
Choose natural in your daily life, and you will quickly see the benefits.