Seat of our emotions and our reflections, the brain needs a minimum of forty completely different substances (minerals, vitamins, essential amino acids, fatty acids …) to operate properly. Obviously, there’s no such issue as a “complete” food capable of providing of these substances. good judgment thus leads US to vary our diet the maximum amount as attainable to realize all of them. bound foods stand out, however, and ar notably useful … Selection.
Salmon to take care of the structure of the brain
Did you recognize that the brain is that the highest fat organ? however not like those contained in animal tissue, these fats don’t function a reserve: they enter into the composition of the biological membranes of neurons. This fatty sheath not solely protects neurons, however additionally promotes the creation of recent connections between cells. we tend to owe this structure especially to the illustrious omega-3 fatty acid fatty acids, additional normally called “good fats” and of that salmon is one in all the simplest sources. this is often why we regularly associate fish with a healthy brain! Studies have shown that deficiencies in these fatty acids induce delicate neuroscience dysfunctions and will have an effect on sleep quality, learning, psychological feature performance and also the perception of pleasure1-2.
In addition to its terribly high omega-3 fatty acid content, salmon additionally contains an outsized quantity of minerals, together with element. By combining with alternative enzymes, it’d be ready to stop the formation of free radicals accountable for psychological feature aging.
Low GI starches for long psychological feature performance
The brain is continually exacting energy. At rest, it uses concerning 2 hundredth of the food energy consumed and in the main need’s carbohydrates. Its effectiveness thus depends on the biological process quality however additionally on the regular distribution of those sugars. this is often why we must always favor starches with a coffee glycemic index, which is able to maintain a far longer lasting blood glucose level and provide the brain on an everyday basis.
Studies have shown that activities requiring smart} deal of attention over long periods of your time (an examination as an example) ar additional sensitive to good regulation of blood glucose levels (= blood glucose level). the sort of glycemic index consumed influences, for example, driving performance, however solely on the far side the seventieth kilometer1. Likewise, folks with poorly regulated blood glucose are shown to expertise poorer intellectual performance (around 8-10%).
Example of low GI starches: Wheat (whole grains, steamed), broad beans (cooked), flageolet beans (cooked), beans (red and white), hummus, black breadstuff, cereal bread, egg pasta, chickpeas, brown rice, soup …
Blueberries to boost psychological feature functions
As antecedently declared, the human brain may be a terribly greedy organ. The degradation of its most popular resource, sugar, releases oxidizing molecules that ar ultimately accountable for its aging. These ar the illustrious free radicals. as luck would have it, there ar substances that may counter them and cut down this development of senescence, closely coupled to neurodegenerative pathologies (Parkinson’s sickness, presenile dementia, etc.): antioxidants.
It seems that blueberries have the very best inhibitor activity of any fruit1. Their consumption would thus cause the fastness of the decline of psychological feature functions, however not solely. She would possibly even improve them!
In many studies revealed within the Journal of neurobiology, yankee researchers have shown that a diet made in blueberries in rats (the equivalent of a cup of blueberries per day for humans) caused a rise within the spacial memory of animals and improved learning skills in those with Alzheimer’s disease disease1. alternative studies in humans have shown these properties, similarly as exaggerated communication between brain cells2-5.
Be careful, overwhelming blueberry juice would but be less effective than the fruit itself
Mussels to guarantee the energy of the brain
The brain needs carbohydrates, but it also needs oxygen for energy. A few minutes without oxidizer (oxygen) or without fuel (glucose), and death is guaranteed for the neurons. A simple momentary reduction in their intake, on the other hand, prevents them from functioning optimally. This decrease can be caused by oxygen.
Indeed, for it to reach the brain, it must be transported by the body’s red blood cells. For this, its cells must necessarily contain enough iron drawn from the food consumed. If this is not the case, we are exposed to a deficiency that affects intellectual performance: decreased attention, mood disorders, memory loss … Studies have also proven its role in brain development1 as in the modulation of cognitive performance2.
What could be better, then, than marine bivalves, and especially mussels, to ensure sufficient iron levels? All the more so, since mussels contain a high level of heme iron, which is much more assimilable than the iron contained in plant products. These small mollusks have other strings to their bows: in addition to being tasty and containing omega-3 fatty acids, they are particularly rich in vitamins B2 and B12, whose role is for the proper functioning of the brain and the system. nervous, is very important.
Other foods rich in iron: Red meats, organ meats, shellfish, green vegetables, legumes, whole grain breads and cereals, flour and cereals fortified with iron, quinoa, green molasses, pumpkin seeds, spinach, lentils.
Grapes to improve cognitive abilities
Like blueberries, grapes contain many antioxidants, in particular flavonoids, such as quercetin, myricetin, catechins, anthocyanins and especially resveratrol, a substance which is mainly responsible for the benefits of wine. All of these molecules help to slow the action of free radicals generated by the brain’s high consumption of sugars. Several studies have shown that the consumption of grapes (in juice) has an effect on motor skills and memory1-3.
However, red grapes are said to be about twice as antioxidant as green grapes, mainly due to their higher amount of anthocyanins4. In general, fruits and vegetables with the most vibrant colors contain more.
Other foods rich in antioxidants: dark chocolate, colorful fruits and vegetables (spinach, peppers).