Salmon, chocolate, oats, nuts… taking care of your mental health is much easier than it seems. Incorporate these 10 foods into your diet and you will notice the benefits immediately: greater concentration and agility, better mood, etc. The brain is undoubtedly our most valuable and important organ, since it acts as the director of our body. So if it were within your reach to help your brain to stay healthy, strong and lucid for longer, would not you? Here we recommend a list of 10 best foods for you to strengthen your brain. Do not miss them on your shopping list!
Taken at breakfast, oats help control blood sugar and cholesterol levels, two fundamental parameters for good brain health. Oats are also anxiolytic, which can combat stress and other nervous system problems. Taken regularly improves concentration and brain performance. If you are taking tests, incorporate it into your diet!
The red and purple fruits are an important source of polyphenols, substances that help fight oxidative stress. Cranberries, therefore, help to prevent or delay degenerative diseases of the brain, such as Alzheimer’s. The vitamin C present in these berries also has the ability to lower lipid levels and optimize the functioning of neurons.
Salmon, tuna, mackerel or sardines are rich in Omega 3 fatty acids, essential for neuronal functions. These nutrients are also effective in delaying the progression of mild cognitive impairment in the early stages and can help prevent diseases such as Alzheimer’s or Parkinson’s. They also help improve vision function. Why do not you start including it in your diet with this recipe for salmon ceviche?
Several studies suggest that yogurt (always natural or Greek, without additions) not only helps regulate the intestinal flora, but there is also a direct relationship between the bacteria in our intestine and the proper functioning of our brain. This rich food can also significantly improve our mood and counteract anxiety, stress or depression.
Nuts are rich in omega 3, omega 6 and vitamin E, three essential elements for neuronal function. These nuts help to develop memory and promote short-term learning. In addition, they have a slight antidepressant effect, since they favor the production of serotonin, a substance related to well-being. Take 3 or 4 nuts a day and you will notice a general improvement in your mood.
Broccoli and green cabbages
Broccoli is a recurring food in the list of healthy products, as it is full of benefits. Like cauliflower, cabbage or Brussels sprouts, it provides sulforaphane, an antioxidant with neuroprotective properties that helps to preserve the integrity of the blood-brain barrier. In other words: it protects the brain from the aggressions of free radicals.
We are in luck! Surely you’ve heard the famous saying that an ounce of chocolate a day improves memory and brain health. Chocolate (always black or with more than 70% cocoa) increases blood flow to the brain, improves cognitive function and releases endorphins, the hormones of happiness. That explains why we feel so good after eating it. That yes, due to its calories, it agrees not to abuse it.
Like chocolate, and despite having a high number of calories, avocado helps prevent neurodegenerative problems. This fruit (or vegetable) is rich in healthy monounsaturated fats, has a high content of vitamin E and lowers blood pressure and inflammation. In addition, it is also rich in fiber, like the other foods that you can see in the following list.
In addition to being an extraordinary source of protein, the yolk of the egg contains a high amount (around 30% of the recommended intake) of choline, a fundamental substance in functions related to memory; the development of the brain of the fetus and in the prevention of diseases of the heart or the liver. This compound also helps eliminate compounds that could cause inflammation.
The lycopene contained in this superfood has proven to be a great ally for the prevention of many diseases such as stroke or stroke. Fresh, fried, crushed, in sauce… you can take this vegetable in any way, its properties will remain intact.