Foods that are beneficial to brain health

The brain is the seat of emotions and ideas. It requires at least forty different minerals, vitamins, essential amino acids, and fatty acids to function properly, and there is not a single full food capable of providing all these substances, so common sense leads us to diversify into Our diet system to get them, there are some foods that can be especially useful to achieve this goal.

Salmon to maintain brain structure

Did you know that the brain is the organ that has the highest fat in the body? But unlike those found in adipose tissue, these fats are not used as reserves but are part of the biological membranes of neurons. Their role is to protect neurons and encourage the creation of new cell connections, all thanks to their famous omega-3 fatty acids , More commonly known as “good fats” and which is considered Studies have shown that the deficiency of these fatty acids stimulates neurological imbalances and can affect the quality of sleep, learning, cognitive performance and cognition. In addition to the very high percentage of omega-3s that exist In salmon it also contains a large amount of minerals, including selenium which can prevent the formation of free radicals responsible for cognitive aging through its association with other enzymes.

Low-sugar starches have good cognitive abilities

The brain requires energy continuously. It uses about 20% of the food energy consumed and mainly requires carbohydrates. Its effectiveness depends on the food quality, but also on the distribution of these sugars. Therefore, it is necessary to focus on low carbohydrate sugars which will maintain blood sugar level More permanent and nourishing the brain regularly, studies have already shown that those with low blood sugar suffer from diminished intellectual performance, low-carbohydrate sugars find wheat, green beans, white beans, red, chickpeas, rice bread, eggs and Pasta, white rice, and lentils.

Cranberries to improve cognitive function

As mentioned above, the human brain is a very greedy device that requires a lot of carbohydrates and therefore its lack or decrease can affect its effectiveness due to the spread of free radicals that are the primary responsible for its old age. Fortunately, there are some substances that help to counter this phenomenon Are closely related to neurological diseases such as Parkinson’s disease, Alzheimer’s, etc. These substances are antioxidants, and it has been shown that cranberries contain the highest proportion among all fruits and therefore their consumption will slow cognitive decline.

Mussels to ensure energy in the brain 

The brain needs carbohydrates, but it also needs oxygen to produce energy. Minutes without oxygen or without glucose means nerve cell death, and a slight decrease in its resources may prevent the brain from functioning properly. The oxygen reaches the brain by the red blood cells in the body. These cells must contain enough iron, which may lead to a decrease in the performance of the brain, which is reflected in low attention, mood swings, and memory loss. Mussels are considered to be foods that contain High percentage of iron in addition to containing it Li omega-3 fatty acids, it is also rich in vitamins B2 and B12, which plays an important role in the function of the brain and nervous system, and other foods rich in iron, we find:

Grapes to improve cognitive abilities

Such as berries, contains many antioxidants, especially flavonoids, such as quercetin, and merestin. These substances are primarily responsible for the health benefits of grapes, as all these molecules help to slow the work resulting from the consumption of sugar in the free radicals of the brain, Studies have shown that grape consumption has an effect on motor skills. Other foods rich in antioxidants include dark chocolate, colorful fruits and vegetables such as spinach and pepper.

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