- 1 The needs of our brain
- 2 Saturated Fats
- 3 Fruits and vegetables
- 4 The Wine
- 5 The fish
- 6 Carbohydrates
- 7 Green tea
The needs of our brain
Our brain has an extremely complex functioning, so much so that experts still do not know many aspects of it. But what is known is that it is undoubtedly the one that manages and directs our whole being, from our emotions, even our most subtle and unconscious movements.
It is not possible to talk about the role of food on brain, separately from its function on the rest of the body, since it is the whole of the whole diet that influences our physical and cerebral health. The existence of foods that help enhance brain functions is known, although its consumption must be framed within a healthy and balanced diet. We must nourish the brain correctly so that it can optimally perform all its functions.
We have an accelerated pace of life and we do not always give the food the attention it deserves. We have little time and there is a great abundance of hypercaloric foods or fast food in the market. We eat badly, fast, unbalanced and, sometimes, we make strict diets to lose weight, but these can deprive the body of the essential nutrients for its proper functioning.
Without realizing it, we end up feeding like this for years, unconcerned about the possible damages, since (as in smoking) in most cases they are not appreciated until a long time has elapsed, and when the problems begin, the question arises: “ Could I have done something to avoid it? ” The answer is yes, so you can start caring for your brain now. Know how to feed our brain and at the same time practice other healthy lifestyle habits, such as exercising regularly, avoiding stress, to meditate, etc. they help us prevent strokes and neurodegenerative diseases. In addition, a well-nourished brain performs better in all areas, is more attentive, concentrates better and is able to perform its basic functions more efficiently.
Next we will explain in more detail what are the best foods to keep our brain healthy.
All fats, including saturated fats, provide us with a concentrated form of energy. Fats are also essential to transport fat-soluble vitamins (A, D, E and K) through the body and to protect our vital organs, including the brain. We all know at this point that you should not abuse the consumption of this type of fat, because taking them in abundance causes dangerous rises in cholesterol, so a maximum consumption of no more than 10% of our daily diet is recommended. Another harmful effect that has been discovered from the abuse of this type of fat, is that ingested in excess favors the early onset of dementia.
But that is why we should not omit them completely, because among other benefits, saturated fats help regulate the expression of several genes and can intervene in the prevention of cancer, stopping the development of cancer cells; others participate in the regulation of hormones and also help in the transmission of messages between cells, as well as in the improvement of immune function. So we must take them, in moderation, but without completely forgetting them.
Fruits and vegetables
Fruits and vegetables are some of the healthiest foods for our diet in many ways. They are a great contribution of vitamins, fiber, water, natural sugars, etc. But now we know that it is not only our body benefits from these fantastic foods. A recent study showed that people who consumed a high number of fruits and vegetables had a lower risk of developing Alzheimer's disease. It seems that they are a protector of our brain. A study, conducted by researchers at Vanderbilt University in Nashville, Tennessee, found that people who drank fruit and vegetable juices at least three times a week reduced their risk by 76%. Those who drank juices twice a week, on the other hand, decreased their risk by 16%.
Very beneficial are also the Nuts, many of them help us boost brain function, such as walnuts, source of Omega 3, Omega 6 and Omega 9, so necessary for its proper functioning.
Wine taken in moderation brings many benefits. What we are going to deal with here is its influence on brain activity. Apparently the wine gives us more mental agility. About 70 recent scientific studies show how mild or moderate wine consumption improves cognitive function and mental agility. In addition, ingesting it in small doses prevents dementia. It is believed that it is because the antioxidants in wine reduce inflammation, prevent arteries from hardening (atherosclerosis) and inhibit coagulation, thus improving cerebral blood flow.
Fish are a rich source of phosphorus and in Omega 3. Phosphorus is a mineral that helps strengthen the brain, especially improving memory.
We can distinguish two types of fish. On the one hand white fish, among which are the sole, hake, monkfish, cod or sea bass, among others. And on the other, there is blue fish, which is the most fatty but has a higher content of Omega 3 fatty acids. Within this group are tuna, salmon, sardines, herring or anchovies.
In various studies it has been observed that the consumption of this type of fish protects against the cognitive deterioration associated with age and also against cerebral ischemia. Apparently, the consumption of fatty fish, rich in Omega 3, could protect us even from Alzheimer's disease, since these acids promote synapse formation between neurons and act against oxidative stress in nerve cells.
Experts recommend a diet that includes the consumption of blue fish two or three times a week. In addition, it has been observed that the properties of fish are greater when consumed with fruit or vegetables. This type of diet, which coincides in many ways with the 'Mediterranean diet' can help take care of our brain and protect it for the future.
Eating fish also favors the development of intelligence. According to recent research, this food is not only good for brain development and cognitive functions, but also for its protection and normal functioning.
In summary, periodically consuming bluefish will help us strengthen memory and at the same time avoid cognitive deterioration, and its inclusion in the diet of children and adolescents will favor their correct cognitive development.
Carbohydrates are essential for the proper functioning of the brain. Many of the foods that contain carbohydrates also contain folic acid, an essential nutrient for neuronal brain development.
If 55% of our daily diet should be composed of carbohydrates, in this way we make sure we have a wide source of energy for the functioning of our body. The World Health Organization (WHO) considers thatCarbohydrates are essential for intestinal functioning, muscle development, physical activity and also supports brain function.
A low carbohydrate diet can lead to serious problems for our body and deteriorate our health. The most advisable thing is not to avoid these foods even if we are on a diet, only moderate their consumption, so as not to have food deficiencies.
This traditional drink is a great antioxidant, among some of its properties, we can find, for example, that helps prevent heart disease. As for the brain, which is the issue at hand, its components help in the maintenance of memory, delaying the damage caused by the passage of time.
A study conducted at the University Hospital of Basel (Switzerland) revealed that students who were given a milk preparation with green tea, they improved their cognitive functions, being especially significant the increase of the performance in the tests that evaluated the memory of the work. Apparently, according to experts, one of the properties of tea is to contribute to increased connectivity between the bark frontal Y parietal.
So take Green Tea on a regular basis it helps us to improve memory. The consumption of at least one cup per day of green tea (to a lesser extent other types of tea but not coffee) is associated with a lower prevalence of cognitive deficits.
It is also known that It serves as a treatment against cognitive impairment in diseases such as Alzheimer's and Parkinson's. Drinking green tea could delay brain aging and reduce the incidence of neurodegenerative diseases. These effects have been proven by hundreds of studies.
Other Japanese doctors discovered that L-theanine, a substance that contains green tea, has a antidepressant effect, helps reduce stress, nervousness, insomnia and reduces irritability. This occurs because L-theanine helps the brain release substances such as serotonin wave dopamine, so beneficial to our health and emotional well-being.