A good way to feed the brain well is to seek a wide variety of vegetables and colors in the dishes, in order to achieve a greater wealth of nutrients.
The human brain is fatty and its nerve connections need minerals, B vitamins and amino acids to function properly. For this reason, it requires foods rich in both healthy fats and other nutrients.
According to the Body Mind portal, carbohydrates are also important since the brain obtains all its energy from glucose. However, it is crucial to prioritize those of quality, since products rich in simple sugars unbalance energy.
A good way to feed the brain well is to try a lot of variety of vegetables and colors in the dishes, to get more richness of essential nutrients. Similarly, it is key to stay well hydrated to avoid brain fatigue. Dehydration makes it difficult to concentrate. “Drinking enough water, as well as green tea, infusions, juices or broths, helps mental activity”.
“Vitamins and minerals are found in many foods that are part of the culinary tradition, such as raw vegetables, fruits and milk, butter and its derivatives, meat, fish, eggs, legumes, and oils. vegetables”, indicates the CDC.
Thus, the foods that should not be missing in the diet to keep the brain healthy and healthy are the following:
1. Green leafy vegetables: An article published in The New York Times ensures that these vegetables have a high ratio of nutrients in relation to calories. Kale, spinach, arugula, collard greens, beets, and Swiss chard are great sources of fiber, folate, and vitamins C and A. They can be added to salads, soups, stews, stir-fries, and smoothies.
2. Colorful fruits and vegetables: Studies suggest that compounds in brightly colored fruits and vegetables, such as red bell peppers, blueberries, broccoli, and eggplant, which are good for memory, sleep, and mood cheer up.
3. Meat: The recommendation of the experts points to the consumption of poultry and pork meat, mainly, avoiding that they have excess fat.
4. Oatmeal: It is considered one of the most digestive and at the same time nutritious cereals, rich in fiber and ideal for nourishing the brain with healthy sugars and B vitamins. It is recommended to consume three to four tablespoons every other day. Other good cereals are brown rice, buckwheat or quinoa, says Body Mind.
5. Lentils: This food is rich in minerals. Like most legumes, they contain protein and fiber. Their versatility in the kitchen makes them great allies. They are also rich in iron and zinc, minerals that prevent physical and mental fatigue. It is ideal to consume them at least three times a week.
6. Seafood: Sardines, oysters, mussels, wild salmon, and cod are sources of long-chain omega-3 fatty acids, essential for brain health. Seafood is also a good source of vitamin B12, selenium, iron, zinc, and protein. If the person does not eat fish, chia seeds, flax seeds and sea vegetables are also good sources of omega-3, states the publication of The New York Times.
7. Fruits and vegetables rich in antioxidants: In this group are carrots, which are rich in beta-carotene, and blueberries, which contain vitamin C and potassium, which activate enzymes that protect neurons and improve long-term memory.
8. Avocado: This fruit is rich in healthy fats of great value for brain health. It can provide a high content of monounsaturated fats that will improve neuronal activity and attention, it also takes care of cardiovascular health, so it also helps the arteries work more effectively and the blood reaches the brain properly.
9. Nuts and dried fruits: Walnuts, almonds and other dried fruits are necessary to improve concentration and cognitive strengthening, they contain omega-3 fatty acids of vegetable origin, vitamin E and magnesium, three elements necessary to take care of brain health . They also provide proteins that can help stimulate neurons by improving concentration.
10. Banana: Being rich in tryptophan, the amino acid that helps manage stress, and being a good source of potassium, magnesium and vitamin C, banana is considered one of the best fruits to take care of memory and brain.