2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The brain is an organ that uses about 20% of the body's calories, so it needs very good fuel to be able to maintain good concentration throughout the day.
The brain also needs certain nutrients to be healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are associated with the appearance of brain aging and neurodegenerative disorders, such as Alzheimer's disease.
The food we eat can have a big impact on its structure brain health. In this article we will introduce you to the 5 best brain foodsthat enhance memory.
1. Oily fish
Oily fish is a good source of omega-3 fatty acids. Omega-3s help build membranes around every cell in the body, including brain cells. Therefore, they can improve the structure of brain cells called neurons.
Oily fish with a high content of omega-3 fatty acids are:
- salmon;
- mackerel;
- tuna;
- herring;
- sardines.
2. Dark chocolate
Dark chocolate contains cocoa, and cocoa contains flavonoids, antioxidants. Antioxidants are extremely important for the condition of the brain, as it is highly susceptible to oxidative stress, which contributes to the age-related decline in cognition and the onset of brain diseases.
Regular consumption of dark chocolate can improve the plasticity of the brain.
3. Berries
Like dark chocolate, berries also contain flavonoid antioxidants. Antioxidants help reduce inflammation and oxidative stress. Those contained in berries are: anthocyanin, caffeic acid, catechin and quercetin.
Antioxidant-rich berries that can improve brain health are:
- berries;
- blackberries;
- blueberries;
- black currant;
- mulberry.
4. Nuts and seeds
Adding more nuts and seeds to your diet can be a lot useful for the brainas these foods are high in omega-3 fatty acids and antioxidants. Nuts and seeds are also rich sources of vitamin E, which protects cells from oxidative stress caused by free radicals.
Nuts and seeds with the highest content of vitamin E are:
- sunflower seeds;
- almonds;
- hazelnuts.
5. Whole grains
Eating whole grains is another way to take advantage of the effects of vitamin E, as these foods contain it in large quantities.
These are:
- Brown rice;
- barley;
- bulgur;
- oatmeal;
- whole grain bread;
- wholemeal pasta.
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