What foods help us keep our brain healthy?
Did you know that the brain is the organ in the body that needs the most energy?
For this reason, it is so important that we eat correctly throughout the day, to provide our brain with the fuel necessary for its proper functioning.
The best thing for the health of our brain is to maintain a stable energy level throughout the day, and avoid the ups and downs.
10 Foods that will help you keep our brain in shape.
Eating these foods will protect your brain cells, improve your memory, and even lower your chances of developing Alzheimer's disease.
1. Whole grains.
For our brain to function properly it needs an adequate and constant supply of energy. This is best achieved with whole grains with a low glycemic index, that is, they release glucose into the blood.
After eating a food with a low glycemic index, glucose will rise slowly, without producing spikes in blood glucose or the sudden release of insulin, which implies that energy will be circulating in our body for a longer time.
This fruit is one of the healthiest that can be consumed. Although avocados may get a bad rap for being high in fat, it is important to note that these are mostly monounsaturated fats (the "good" kind), which helps keep blood sugar levels stable.
They contain vitamin K and folic acid, so they help prevent blood clots in the brain, and help improve cognitive function, especially memory and concentration.
They are also rich in Vitamin B and vitamin C, which are not stored in your body and need to be replenished daily. Also, they have the highest levels of protein and the lowest sugar content of any other fruit.
3. Fatty fish.
Essential fatty acids cannot be produced by the body, which means they must be obtained through the diet.
The Omega 3 they are found in oily fish (in the form of EPA and DHA). These fats are important for proper brain, heart, and joint function. Low levels of fatty acids have been linked to an increased risk of memory loss and Alzheimer's disease.
The main sources of fatty fish include salmon, trout, mackerel, herring, sardines, herring, and sardines.
It is one of the most rich in antioxidants, including vitamin C, vitamin K, and fiber. Its high levels of Gallic acid, makes blueberries an especially good fruit for protect the brain from degeneration and stress.
Also some protective compounds called anthocyanins thanimprove or delay short-term memory loss.
Possess lycopene, a powerful antioxidant that may help protect against the type of free radical damage to cells that occurs in the development of dementia, especially Alzheimer's disease.
6. Pumpkin seeds.
Richer in zinc Than many other seeds, pumpkin seeds supply this valuable mineral that is vital for improving memory and cognitive abilities. They are also rich inmagnesium which has anti-stress function, vitamins of group B and tryptophan, which is a precursor to serotonin, the neurotransmitter in charge of mood.
It is one of the best brain foods out there. Broccoli is a great source of vitamin K, which improves cognitive function and intellectual capacity. Helps you keep your memory sharp.
It is rich in glucosinolates, compounds that seem to slow the deterioration of acetylcholine. Acetylcholine is a neurotransmitter that the central nervous system uses to function properly and to keep our brain and memory in shape. Low levels of acetylcholine are associated with Alzheimer's disease.
It is also loaded with vitamin C.
Best unroasted, and particularly walnuts.
Nuts are a great source of Vitamin Ealong with green leafy vegetables, asparagus, olives, seeds, eggs, brown rice, and whole grains. An adequate intake of vitamin E could help prevent cognitive decline, especially in the elderly.
9. Dark chocolate.
Chocolate is rich in flavanols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to the brain.
10. Green leafy vegetables.
Regularly eating green leafy vegetables, such as kale, Swiss chard, spinach, or romaine lettuce, can help keep dementia at bay. Green leafy vegetables are rich in vitamins A and K, which help fight inflammation.
The importance of exercise.
Do not forget that, in addition to a healthy diet, exercise helps to keep our brain in shape. Regular exercise improves cognitive function, slows down the process of brain aging and helps us process information more efficiently.
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