Thursday, December 2

5 best foods for your brain health


Some foods are rich in components that support brain health. These components include fatty acids omega-3, B vitamins Y antioxidants such as anthocyanins.

In promoting brain health there is a better mental function, perception, attention, concentration, memory, it contributes to reduce the risk of cognitive impairment such as Alzheimer and even diseases like Parkinson.

1. Café

Café
Photo: Elle Hughes / Pexels

In the short term, coffee consumption can increase alertness, energy, ability to concentrate, and even improve mood. Research like the one published in the European Journal of Clinical Nutrition, reveal that long-term moderate coffee consumption is related to a 25% lower risk of developing Parkinson’s, 28% lower risk of depression and a 65% lower risk of dementia.

Uma Naidoo, psychiatrist and nutrition expert explains how some components of coffee work:

Caffeine. Increases serotonin and acetylcholine, which can stimulate the brain and help stabilize the blood-brain barrier.

Polyphenols. They can act as antioxidants to reduce oxidative damage and inflammation of cells.

Trigonellin. It can activate antioxidants, thus protecting the blood vessels of the brain.

2. Berries

Foto: Angele / Pexels

Berries such as blueberries, strawberries, and blackberries are rich in flavonoids, especially anthocyanins, which give them their bright colors. The brain is not free from oxidative stress, these antioxidants improve neurotransmission, which is the way neurons in the brain communicate, notes a review published in the Journal of Agricultural and Food Chemistry.

Berries help prevent Alzheimer, as well as reducing the risk of diseases such as Parkinson thanks to the neuroprotective effects of anthocyanins, according to a study published by the American Academy of Neurology.

3.Fatty fish

Photo: PxHere

Fatty fish like tuna, sardines, mackerel, and salmon are the best sources of fatty acids omega-3. These fatty acids help build membranes around every cell in the body, so can improve the structure of neurons.

“Omega-3 has been linked to lower blood levels of beta-amyloid, the protein that forms harmful clumps in the brains of people with Alzheimer’s disease,” publishes Journal of Harvard Medical School. The recommendation is to eat fatty fish twice a week.

4. Nuts and peanuts

Foto: Piviso/Pixabay

Nuts and peanuts are a source of protein and healthy fats. They contain a type of omega-3 fatty acid called alpha-linolenic acid (ALA).

The coating in nuts and peanuts is related to the protection of neurons against oxidative damage and with the prevention of neuronal death. Like vitamin E, it can help improve cognition.

Due to its high content of niacin and vitamin E, researchers point out the Peanuts can help protect against age-related cognitive decline.

5. Green leafy vegetables

Photo: Pxhere

Green leafy vegetables like kale, spinach, cabbage, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folic acid Y beta-carotene.

The best foods for the brain also protect the heart and blood vessels.

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