Food is very important to our culture. We love feasts, we like to get together for lunch or dinner with family, friends, talk about everything in the world. Recently, interest in healthy and wholesome food has only increased, including scientists who are more and more puzzled by the question of what kind of food is good for our brain and will help keep it in great shape.
The brain is a kind of orchestra conductor that coordinates and ensures that the body works properly, so it is very important to keep it full and satisfied. To function properly, our brain needs a lot of nutrients to provide it with energy to carry out all the many tasks it performs, and we can provide these nutrients to the brain through a healthy diet. So, what are the most beneficial foods for our brain? Can a product make us smarter? What should we eat to keep our brain happy? More about this in this article.
Don’t forget to put these products in your shopping cart at the supermarket or market! Give happiness to your brain! He deserves it!
Whole grain products
Choose whole grains, be it bread, pasta, bran, grains, or seeds. To maintain attention and concentration throughout the day, our brain needs a lot of energy. Whole grains promote the gradual release of glucose in the body, which helps us to be active all day long.
Fish and seafood
The so-called “blue fish” (named because of the characteristic bluish coloration of the body – salmon, tuna, sardines, anchovies) and seafood are rich in omega-3-unsaturated fatty acids, namely docosahexaenoic acid (DHA), which has been shown to , protects our brain from the development of cognitive disorders and improves memory and concentration.
This small, blue-purple berry is a favorite of many nutritionists and health food enthusiasts, and the science backs that up as well. Blueberries contain the highest amount of antioxidants (substances that help neutralize the oxidative action of free radicals that concentrate in our brain and contribute to aging and cell death).
so their consumption is very useful for maintaining a healthy and youthful brain. In addition, a number of studies, notably from Tufts University in Boston, have shown that a blueberry-rich diet reduced memory loss and improved coordination and balance in older rats to the point that they were even comparable in their abilities to young rats.
Many believe that dried fruits are fattening and therefore should be avoided, but we also know that walnuts, hazelnuts, almonds are rich in vitamins and minerals, so they must be added to the daily menu. Among the vitamins, B vitamins are especially important, which are necessary to maintain high brain productivity. Vitamins B6, B12 and folic acid (B9) help to enrich the blood with oxygen, supply cells with nutrients and reduce the level of homocysteine in the blood.
Adding a few walnuts (or almonds) to your breakfast cereal or salad is enough to provide you with vitamins B and E for a whole day and thus reduce the risk of cognitive impairment.
Broccoli is another great item to add to your basket. By the way, other cruciferous vegetables, such as cabbage, Brussels sprouts, also contain a large amount of this vitamin.
There are many dishes and recipes that use broccoli, this product will not bore you. You can make soup, salad or even a veggie burger – whatever you want.
The value of avocados is well known to the people of Mexico – they add it to almost all dishes – soups, salads, avocados are also part of the Mexican guacamole sauce. Avocado contains a high concentration of vitamin E and omega 3, in terms of antioxidant properties.
this product is close to blueberries, since its benefits for preventing aging and promoting brain health are obvious. The avocado’s reputation has been plagued by the fact that it is quite fatty and high in calories, but the fats contained in avocados are mono-saturated: they promote good blood circulation, lower blood pressure and are useful for hypertension (which is a risk factor for developing cognitive impairment).
It is not necessary to eat only avocados or add them to almost all dishes, as the Mexicans do: 1/4 or 1/2 avocados a day will not harm you, but on the contrary, it will be very good for your brain health.
It is found in mangoes and papaya, as well as orange vegetables (carrots, pumpkins, etc.). So eat tropical fruits in summer! Make juice from mangoes or papaya and add them to your salad. Carrots and pumpkin can be used in soups and other dishes. By the way, pumpkin puree soup will help you keep warm in winter.
Chocolate has a lot of useful properties: it is good for memory and heart. Cocoa (as well as dark chocolate) contains a large amount of flavonoids – powerful antioxidants that prevent premature cell aging, as well as caffeine, which improves concentration and stimulates the production of endorphins, which improves our mood.
Can you eat chocolate all the time? Unfortunately no. One piece of chocolate is enough, you don’t need more. And do not exclude chocolate from your daily diet completely! Also remember that only dark chocolate is useful – white or milk chocolate does not have such properties.