Discover the diet that helps us take care of the brain and neurons
Did you know that the foods that we usually consume throughout our lives contribute to good brain function? The brain needs to consume up to 20% of the glucose that our body requires daily, in order to perform its functions well, so we can say that the brain in order to function well needs to be well nourished.
A good healthy diet not only influences good physical health, it is also necessary for good brain health. There are many researches that confirm this, and more recently the studies carried out by Columbia University show this.
This study also highlights the benefits of the Mediterranean diet for the brain, considering it as the best diet, healthy and balanced that prevents us from the development of neurodegenerative diseases such as Alzheimer's and senile dementia.
The food we eat also has to do with having a good memory and even influencing the ability to concentrate, helping us to perform better.
That is why we must avoid processed foods since these reduce the IQ especially in the infant stage by altering the functioning of the neurons and the connections they establish with each other.
The Mediterranean diet, on the other hand, is rich in vegetables, legumes, fruits, fish, health to our brain, and if the food is fresh and prepared at home, it will be free of additives, preservatives or flavorings, with which we will undoubtedly gain health and protect our brain of suffering the aforementioned diseases.
The Mediterranean diet favors the correct functioning of the brain As well as your health and in addition to the aforementioned foods we must also include foods that are rich in folates, minerals that favor the transmission of nerve impulses, that help transport oxygen to nerve cells as well as maintain the connections between neurons in good condition, foods rich in B vitamins, foods rich in Omega 3 essential fatty acids, protein-rich foods from fish, meat and eggs, and finally foods rich in plant proteins.
All these benefits and properties can be found in the nutrients that we provide below:
The minerals that help us take care of our brain in terms of health and proper functioning are:
- Calcium: it is a mineral that must not be missed since it is necessary for the transmission of nerve impulses.
- Iron: is the mineral responsible for bringing oxygen to nerve cells.
- Zinc: it is the mineral that contributes to keeping the connections between the neurons in good condition.
The best foods for our brain
In addition to certain minerals, there are other foods rich in essential nutrients that are especially useful to care for, protect and nourish our brain. They are, for example, folate-rich foods, among which stand out: beet, broccoli, Brussels sprouts, peas, asparagus, spinach, chickpeas, beans.
The Foods rich in Omega 3 fatty acids: help us to prevent dementia, foods such as blue fish, shellfish, walnuts, almonds, cabbages, spinach, strawberries, lettuce, Brussels sprouts, egg yolk, vegetable oils such as flax, walnut, germ of wheat, flax seeds, chia.
The foods rich in group B vitamins: they favor mental agility, favor our good mood and prevent us from suffering from states of anxiety or depression, they also help us to face and combat stress.
The B group vitamins can be found in nuts, brewer's yeast, legumes, sprouts, seeds, eggs, red meats, white meats, fish, milk and products derived from it such as cheese and yogurt, some fruits like Banana, avocado, apple, melon, watermelon, mango, grapes, and in some vegetables such as green leafy vegetables, potatoes, yams, sweet potatoes, onions, tomatoes and garlic.
In addition to providing a good healthy and balanced diet to our brain it is also important to be well hydrated, make five meals a day in which the rations should be small, with this we will make sure to provide the brain with the glucose it needs to be well nourished and perform its functions optimally.
We should also avoid foods with processed foods, exercise daily moderately and avoid stress. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.