Table of contents:
The diet to have a he althy brain should be rich in fish, seeds and vegetables because these foods have omega 3, which is an essential fat for the proper functioning of the brain.
In addition, it is also important to invest in the consumption of foods rich in vitamins and minerals, as they have potent antioxidant substances that help prevent damage to neurons, improving memory and keeping the brain turbocharged. These foods can also help prevent the development of diseases such as depression, dementia, Alzheimer's or Parkinson's, for example.
To obtain these benefits, it is important to consume these foods every day, in addition to not going too many hours without eating, as the brain easily runs out of energy, drink 1.5 to 2 liters of water a day, as if the body is dehydrated the brain does not function well, and avoid alcoholic beverages, which are toxic to the brain.
Food for the proper functioning of the brain must be part of a balanced and he althy diet, which can be done with the guidance of a nutritionist or nutritionist individually according to the needs of each person.
1. Green Tea
Green tea, scientifically called Camellia sinensis, has caffeine in its composition that improves alertness, improves mood by increasing serotonin levels in the brain, improves memory and increases concentration, which allows you to develop day-to-day activities with more focus, improving performance.
This tea also contains L-theanine which is an important amino acid to increase the activity of neurotransmitters such as GABA, which reduces anxiety and contributes to the body's feeling of relaxation.
In addition, green tea has flavonoids and catechins with antioxidant and anti-inflammatory properties that protect the brain from damage caused by free radicals and reduce the risk of developing diseases such as Parkinson's and Alzheimer's.
How to consume: Drink about 2 or 3 cups a day, using green tea leaves, tea bag or powder. However, this tea should not be taken after meals because caffeine impairs the absorption of iron, calcium and vitamin C by the body and not at night, so as not to disturb sleep.
Salmon is an excellent source of omega 3, which is essential for building brain and nerve cells, fundamental to speeding up brain responses, facilitating learning and improving memory.
Some studies also show that omega 3 in salmon appears to help reduce depression by improving the production and function of neurotransmitters such as serotonin and dopamine.
How to eat: Salmon can be roasted, smoked, marinated or grilled at least 3 times a week.
3. Dark chocolate
Dark chocolate is rich in flavonoids, catechins and epicatechins that have antioxidant action reducing brain cell damage and stimulating brain oxygenation, which can help improve learning and slow the natural mental decline of aging, mainly memory. Therefore, dark chocolate can help prevent Alzheimer's or Parkinson's.
In addition, this type of chocolate also increases the feeling of well-being because it contains tryptophan in its composition, which is an essential amino acid for the production of serotonin by the brain.
How to consume: just eat 25 to 30 grams or a square of dark chocolate a day, after lunch or dinner. Ideally, dark chocolate should have at least 70% cocoa in its composition.
4. Pumpkin Seeds
Pumpkin seeds are rich in antioxidants such as phenolic acids and flavonoids that inhibit the action of free radicals on brain cells and decrease brain damage.
These seeds are an excellent source of minerals such as iron, zinc, copper and magnesium, which are important for improving the functioning of neurons, and the ability to learn and memory, being very useful in the prevention of Alzheimer's and Parkinson's.
How to consume: pumpkin seed can be consumed roasted, cooked or toasted, in the form of flour in cakes and breads or in vitamins or juices, for example.
Tomato has lycopene and fisetin in its composition that have anti-inflammatory and antioxidant action, helping to reduce neuron inflammation and oxidative stress caused by free radicals and, therefore, help prevent diseases that affect the brain such as Alzheimer's, cerebral ischemia and seizures.
How to consume: Tomato is a very versatile fruit and can be consumed in its natural form but also processed as a paste, soup, juice, sauce, powder or concentrate.
6. Brewer's Yeast
Brewer's yeast is a good source of B vitamins, proteins and minerals, which help improve the conditions for transmitting information from neurons, improving memory capacity.
In addition, brewer's yeast increases the amount of the neurotransmitter GABA in the brain, helping to restore the balance of neurons, necessary for the proper functioning of the brain.
How to consume: brewer's yeast can be consumed in the form of powder or capsules and to have all the benefits just consume 1 to 2 tablespoons of brewer's yeast powdered beer per day mixed with food or 3 capsules, 3 times a day, with main meals.
7. Brussels sprouts
Brussels sprouts is a cruciferous vegetable that has sulforaphanes, vitamin C and omega-3 fatty acids, which are excellent antioxidants helping to prevent and prevent brain cell death.
Some studies also show that brussels sprouts contain kaempferol, a compound with potent anti-inflammatory action that can help reduce the risk of pro-inflammatory brain diseases like Alzheimer's, for example.
This cabbage is also rich in minerals such as phosphorus and important irons for the functioning of neurons, keeping the brain he althy.
How to consume: You can cook brussels sprouts and serve as a starter or main dish.
Because it contains flavonoids, vitamin C and K and glucosinolates with antioxidant action, broccoli is an excellent food to keep the brain he althy. Vitamin K is also important for the formation of sphingolipids, a type of fat contained in brain cells, protecting cells, keeping the brain he althy, and helping to improve memory.
How to consume: Broccoli can be eaten cooked or raw in salads, rice, gratin or juices, for example.
Milk contains tryptophan which is an essential amino acid for the brain's production of serotonin and regulates brain areas responsible for eating behavior, mood, addiction and depression, as well as helping to improve brain performance and memory, and help you have a more restful sleep, which is essential for storing the information learned.
How to consume: Milk can be taken pure, in vitamins or used in the preparation of cakes, pies or desserts, for example.
Egg is a good source of nutrients related to brain he alth, including vitamins B6 and B12, folate and choline. B vitamins and folic acid are essential for brain development and for the formation of neuron components, improving their functioning. Some studies show that folic acid deficiency may be linked to dementia in the elderly and that B vitamins, especially egg vitamin B12, help to decrease memory loss common in aging and fight depression.
Choline is an essential nutrient for the formation of acetylcholine in the brain, which is a neurotransmitter that helps regulate mood and memory.
How to consume: the egg can be consumed daily boiled, added to salads or used to prepare cakes or desserts, for example. Learn how to insert the egg in the diet in a he althy way.
Orange is rich in vitamin C, a potent antioxidant that works by fighting free radicals that can damage neurons, so this fruit can help improve memory and reduce the risk of developing Alzheimer's.
Some studies show that an average orange a day provides the daily amount of vitamin C that the body needs.
How to consume: orange can be consumed in its natural form, in juices or smoothies.
He althy Recipes to Boost the Brain
Some recipes that use these foods to boost the brain and are quick, easy to prepare and very nutritious include:
1. Tomato Salad with Boiled Egg
- 2 diced tomatoes or 1 cup halved cherry tomatoes;
- 1 boiled egg, cut into slices;
- 1 and a half cups of cooked broccoli;
- 1 tablespoon toasted shelled pumpkin seeds;
- Extra Virgin Olive Oil;
- S alt to taste for seasoning.
In a bowl, place all the ingredients and mix. Add a drizzle of olive oil and s alt to season. Serve then. This salad is a great option as a starter.
2. Salmon in orange sauce
- 4 salmon fillets with skin;
- 400 grams of brussels sprouts;
- Juice of 2 oranges;
- 2 tablespoons extra virgin olive oil;
- Half a cup of chopped chives;
- 1 small bunch of fresh coriander;
- S alt and ground black pepper to taste.
Preheat the oven to 200ºC. Line a baking sheet with aluminum foil or parchment paper. In a bowl, mix the brussels sprouts, chives, cilantro, olive oil, s alt and black pepper. Spread this mixture over the baking sheet. Season the salmon fillets with s alt and pepper and place them on top of the brussels sprouts. Pour the orange juice over the salmon fillets and bake in the oven for about 15 minutes. Then serve as a main dish.For dessert, you can eat a square of dark chocolate.