Centralizes all information, regulates heart rate, respiration, digestion, reproduction. Thanks to him we see, speak, feel. The brain is the most complex human organ and it is important to take care of it.
And lifestyle influences our brain health; by lifestyle, we mean diet, movement, stress level, and, of course, rest.
When it comes to diet, it has recently been shown on us-reviews.com that certain nutrients can influence cognitive function, protect the brain and reduce the effects of aging, such as foods rich in vitamins, minerals, antioxidants (ie what protects the brain from oxidative stress). On the other hand, if our diet contains mainly sugars, refined, processed products, they will amplify oxidative stress and inflammation.
The most suitable foods for brain health
There are a limited number of brain cells, which is why any injury or loss of them can affect optimal functioning. Brain cells can be repaired through a few simple practices, and diet plays an extremely important role in improving brain health. You can check also reviews related to healthy fast food companies.
Essential nutrients for the brain are divided into five important and main groups, namely:
- Proteins (break down into small units also called amino acids);
- Carbohydrates;
- Fats;
- Vitamins;
- Minerals;
Of all these, to function optimally, the brain needs:
- Polyunsaturated fatty acids (Omega 3);
- Amino acids from proteins;
- Glucose – a special type of carbohydrate;
- Vitamin A, C, E, iron, copper, zinc, selenium.
1. Fatty fish
Wild salmon, mackerel, and sardines are rich in Omega-3 fatty acids, which the brain needs every day.
The brain is 60{e12c8165bfa325d21b6941883f28822801a417d6bdb9f0b34fc9c86ae52514bd} fat, and studies show that DHA-type fatty acids can improve memory and cognitive abilities. Moreover, the anti-inflammatory properties of Omega-3 may help in the diagnosis of ADHD.
2. Bone soup
The collagen present in bone soup is beneficial for the health of the skin, joints, microbiome, but also brain, due to the amino acids contained (glycine and proline), which help improve memory.
3. Berries
All berries, from strawberries to blueberries, are rich in antioxidants that help improve memory, but also contain natural sugars (which are metabolized into glucose, necessary for the brain) and fiber. We can consume them when it is their season, but we can also keep them in the freezer for the winter.
4. Walnuts
Maybe it’s not by chance that they have the shape of a brain: walnuts contain healthy proteins and fats, such as alpha-linolenic acid. It supports both the proper functioning of the cardiovascular system and the brain.
5. Black chocolate
It contains antioxidant proteins that increase the production of endorphins and improve the power of concentration. At the same time, milk chocolate is good for increasing reaction speed and improving verbal and visual memory.
6. Avocado
It is one of the healthiest fruits you can eat. It is rich in monounsaturated or “good” fats. It contains both vitamin K and folic acid. Avocados are good allies that help prevent blood clots in the brain (protect you from a stroke) and help improve cognition, especially when it comes to memory and concentration.