8 nutrients that benefit the brain. Include them in your diet!

Our brain controls the nervous system Central, responsible for directing the actions and reactions of the body. Thanks to the brain, we can control vital activities like digestion, breathing, heartbeat and our emotions. Having a healthy and active brain is synonymous with a good memory, In addition to being essential to prevent degenerative diseases such as Dementia, alzheimer's, Parkinson's disease or multiple sclerosis.

For the brain to function in an optimal state it is very important to perform mental exercises and lead a healthy diet. Like other organs of our body, The brain requires some essential nutrients to function properly, both physically and cognitively.

Taking care of the brain in time ensures a better quality of life, both now and in the future. This time we are going to share 8 nutrients with which you can help your brain.

Healthy fats

Fat-healthy

Omega 3 fatty acids are a type of healthy fat that benefit the body and brain. This type of fat is essential, since most brain cells contain fat. Among the foods rich in omega 3 fatty acids are:

  • He Salmon.
  • The tuna.
  • Flaxseed.
  • The Chia .
  • The nuts.

Antioxidants

Antioxidants

Poor nutrition, pollution, chemicals or UV rays, among other factors, cause accumulation of free radicals in the body and, as we age, oxidative damage increases, causing damage to different organs of the body. Antioxidants are essential to curb the action of free radicals in the body and prevent many diseases. Among the rich sources of antioxidants you can find:

  • The blackberries.
  • Broccoli.
  • The carrots.
  • The Cranberries.
  • The grenade.
  • The citrus.
  • Garlic.
  • The tomatoes.
  • Grapes.
  • Whole grain cereals.

Proteins

Protein-vegetable

Our brain not only has neurons, but it also secretes different types of chemicals called neurotransmitters, which are the signal messengers between neuron and neuron. The consumption of proteins gives the brain an important amount of amino acids for the construction of these neurotransmitters . Therefore, the Proteins Are keys to the proper functioning of the brain. You can consume protein through:

  • Dairy products.
  • Egg.
  • Fish and shellfish.
  • Meat.
  • Chicken.
  • Soy.

Water

Water

Much of our body is made up of water and our brain is no exception. It is scientifically proven that The slightest dehydration can affect cognitive ability , Concentration and, in fact, can compromise memory. You should consume a good amount of water a day.

Vitamins and minerals

Vitamins and minerals

Vitamins and minerals are essential for the proper functioning of all our organs, including the brain . When a person suffers some type of deficiency of these nutrients can suffer neurological alterations. It is important to include vitamin B12, vitamin B6, vitamin C, iron and calcium. Although they can be consumed in supplement, the ideal is to do it through the diet, consuming fruits, vegetables and cereals.

Fiber

Fiber

Although many might think that fiber alone is good for the digestive system, the truth is that the brain also benefits from its consumption. This is because The fiber helps to absorb the sugar slowly, which helps to avoid an overload of glucose in the brain . To take advantage of its benefits can be consumed through foods such as fruits and vegetables in shell, legumes such as beans, beans and chickpeas, nuts and whole grains.

Coffee

Coffee

Coffee consumption is beneficial for brain health since this food contains a significant amount of antioxidants and bioactive substances that can prevent damage to the brain. According to several studies, people who drink 3 Cups of coffee a day decrease the risk of Alzheimer's and improve your brain health. Of course, to be beneficial should be consumed moderately.

Whole grains

Cereals-whole

Whole grains contain fiber, folic acid and vitamin B6, which stimulate the brain. According to a study conducted at the Wake Forest School of Medicine in North Carolina, the consumption of whole grains is key to brain health, since Reduces the risk of developing cardiovascular diseases, such as heart disease and Stroke . You can increase the consumption of whole grains through wheat, barley, rice, corn, oats, rye, quinoa, buckwheat, sorghum or millet, among others.

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