Best Foods To Improve Brain Power
Today we are dealing with an issue that we should not leave out, and that is that sometimes we forget that an organ of vital importance in our bodies: the brain.
But… How is the brain nourished? Can we nourish it? Is there a diet to make it fit? Can we avoid diseases by feeding it properly?
Take note because in this article we give you some general clues that you can’t miss and we reveal ten good foods for the brain that will help you protect it.
Nutrition is a fundamental part of preventing diseases that affect the brain.
Therefore, feeding your brain in a healthy way can make the difference when it comes to having a good memory and thus enjoying a healthy and balanced mental state.
Eating these foods detailed below, will not involve any sacrifice, as in addition to healthy foods are delicious and versatile when incorporating them into our daily diet.
Your gray matter will thank you!
Fundamental aspects of brain nutrition:
The human brain accounts for about 2% of our body weight.
And yet, it needs about 20% of the energy we use to function optimally.
Your demand for glucose is very high, for which you need to hoard up to 50% of the energy extracted from the carbohydrates we consume daily.
Omega 3 fatty acids, vitamins B, C and E, antioxidants, flavonoids, choline and tryptophan, among others, are elements that stimulate and promote brain performance.
As well as the production of neurotransmitters.
Neurotransmitters are responsible for passing information from one neuron to another, which is why they are of great importance and also have a positive influence on cognitive abilities.
What the brain feeds on:
Omega 3 fatty acids
Omega-3 fatty acids are among the best known when it comes to fighting neurodegenerative diseases and improving memory.
We can find these beneficial fatty acids in foods such as blue fish, some nuts such as nuts and seeds such as flax and chia.
Vitamin B1 (or Thiamine)
B vitamins are very important for the proper health and functioning of the brain.
Having a notorious deficit of this vitamin can produce, among others, Korsakoff syndrome, a memory disorder and frequent learning in people who consume alcohol repeatedly. Some foods that contain this vitamin, B1, also called thiamine, are pork chops, pistachios, sunflower seeds…
Vitamin B9 (or folic acid)
Vitamin B9 is important because it participates in the synthesis of amino acids and in the formation of nervous tissue.
Having a deficit of this one, as well as of other vitamins of the B group, is related to developmental problems in children.
Some foods that contain this vitamin B9 are green leafy vegetables such as spinach, legumes such as lentils…
Vitamin C (or absorbic acid)
It is in the brain where we can find the highest concentration of this essential vitamin, specifically in the pituitary gland.
Its importance lies in the fact that it works to protect the brain against oxidative stress.
Vitamin C can be found in foods such as oranges, lemons or red peppers.
Antioxidants are also needed to fight oxidative brain cell damage.
This slows down degenerative processes typical of aging as well as numerous mental illnesses.
Calcium is a fundamental mineral for the optimal functioning of the brain as it plays a leading role as a messenger of nerve cells.
It also acts as a regulator of neurotransmission and controls nerve excitability.
Having a calcium deficit is difficult because the body has a large reserve in the bones, but it should not be left aside because its amount can be affected by external factors such as the intake of some drugs.
The most popular foods with calcium are dairy, there is also calcium of vegetable origin in the famous spinach Popeye ate or sesame seeds.
This mineral, magnesium, is important for the conversion of many B vitamins into their active form, improving working memory and long-term memory.
In addition, the balance between magnesium and calcium levels prevents the excitability of the nervous system.
Having a deficit of any of them can lead to very serious neurological problems.
So ensure your intake with magnesium-rich foods such as pumpkin seeds or cocoa powder.