Did you know that 20% of the calories you get from food are used by our brain? We believe you have challenged yourself to the point of trying to function on an empty stomach, but this seems so difficult because without the proper nutritional values, the brain cannot function and thus cannot give commands to every limb or function of the body. .
One of the best ways to invest in good brain health, to prevent dementia and cognitive decline, is to eat a diet rich in nutrients, salts and minerals.
What are the best foods for brain health?
- Fatty fish
Studies have shown that eating just one meal of seafood per week is associated with a lower risk of Alzheimer's and dementia. Our brain is made up mostly of omega-3 fatty acids, so it makes sense that foods containing these fats help support brain health.
- Eggs
Choline is one of the main ingredients that play a role in brain health. One of the best dietary sources of choline is eggs. One large egg has 150 milligrams of choline, about 25% of the daily requirement for men and 35% for women.
the nuts
Studies have found that eating nuts is associated with improved cognitive function and memory in groups of people at high risk for impairment of these skills, as well as brain health. The walnut is also very good for reducing the risk of other diseases such as cardiovascular diseases or type 2 diabetes.
- Berries
Rich in antioxidants and polyphenols, berries contain several disease-fighting compounds. Research has found that eating berries has a protective effect against cardiovascular disease, cancer and Alzheimer's.
-Dried plums
Prunes are rich in potassium, while they are a source of vitamin B6 and copper, all micronutrients that affect the normal functioning of the nervous system.
- Citrus fruits
All types of citrus fruits, including those eaten with the skin, have certain compounds that protect the brain's nerve cells and promote anti-inflammatory properties overall. Citrus fruits such as tangerines, oranges or grapes are at the top of the list.
-Cocoa powder and dark chocolate
Cacao beans are rich in flavanols, which help fight inflammation in the body and can increase blood flow to the brain.
- Extra virgin olive oil
As a staple of the Mediterranean diet, extra virgin olive oil is rich in polyphenols and vitamin E. A 2023 study conducted at the Harvard TH Chan School of Public Health found that daily consumption of more than half a tablespoon oil had a 28% lower risk of death from brain-related diseases.
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Source: Today
