These days we are all focused on finding the best food for our body, so it can be strong and healthy. And we seem to forget a part of us that the modern society makes work at extremely high speed, taking in an incredible amount of information, visual and noise effects. Our brain. As a result, our mind is overloaded and the same thoughts spin like a vynil and does not allow us to rest day or night.
And while we’ve already talked about adaptogens and how to help get rid of high levels of stress, which definitely have a devastating effect on our body and mind, the question is can we help the brain survive in all this and whether food, with which we feed our body is also good for the brain. It turns out that what the brain needs is often different from what we feed the body. Moreover, it turns out that there is food that is detrimental to him and can lead to dementia in the future.
How we feed our brain plays a key role in how the brain works. And of all the organs of the body, the brain is most easily damaged by poor diet. What is good for our brain is good for our whole body, but the opposite is not always true. We learn this from the book Brain Food: The Surprising Science of Eating for Cognitive Power. Let’s see what are the main nutrient needs for our brain.
Seafood of course and especially oily fish and caviar. Omega-3 fats are the ones your brain needs. Caviar, salmon, sardines, olive oil and flaxseed are the sources from which you can get them. If you can’t provide them two or three times a week, don’t miss an Omega-3 supplement, whether it’s fish or flaxseed oil. The health benefits are immutable. Diets (Mediterranean) high in Omega-3 are associated with long-term brain health.
Vitamins and minerals with antioxidant effect
Our brain needs a lot of vitamins and minerals to function well. Especially useful for it are those that play the role of antioxidants, such as vitamins A, C, E, and also selenium.
Here, without a doubt, the richest in these substances are dark green leafy vegetables. Beritas are another great source of antioxidants with a proven positive effect on the brain. Large green salad and smoothie with kale, spinach and berry daily or the quick option in the form of green superfoods such as spirulina, chlorella, wheat grass, blueberry concentrate is a matter of choice. Just make sure you have them on your menu very often, preferably daily.
Carbohydrates with low glycemic index
Our brain needs glucose to function. Therefore, even when we feel overtired and under mental stress, fast carbohydrates with a high content of industrial sugar are something that is difficult to resist. Because glucose is harmful to the body in large quantities, the way to provide it to the brain without harming the body is to consume foods with a low glycemic index, which are slowly absorbed by the body and are mostly rich in fiber. This keeps blood sugar levels stable and gives the brain enough energy in the form of glucose, the only one it can use. Good sources are raw honey, fruits, whole grains, red beets, onions and black school. Bonus – cocoa is extremely rich in polyphenols, which have been proven to favor brain activity.
Essential amino acids from proteins
Make sure you get a complete protein that contains all the essential amino acids, especially if you are on a plant-based diet or a strict vegan diet. In this case, it is highly recommended to add spirulina or chlorella to your menu to ensure daily intake.
Herbs to support the brain
While for the positive effect of ginkgo biloba has long been talked about, new studies are increasingly bringing to the forefront the exceptional effect of turmeric, and in particular the active ingredient in it – curcumin. Curcumin, unlike many other substances, manages to cross the blood-brain barrier that protects the brain and acts directly with its anti-inflammatory properties. There is new research that protects against loss of cognitive abilities.
Let’s see what are the foods that can harm or have no effect on the brain
Saturated Fat – The brain is made up of fat, so many people believe that if they eat fat, they support its activity. This is quite wrong. As mentioned above, the brain uses only omega-3 fats. Unlike organs, the brain cannot burn fat and use it for energy. That is why saturated fats are unusable for him. Only in childhood and adolescence the brain uses direct saturated fats to ensure the lightning growth that occurs and then stops digesting them in adulthood.
Saturated fats are associated with an increased risk of dementia. They put the body in a state of inflammation and this reduces the flow of oxygen to the brain.
Cholesterol – The brain produces its own cholesterol, which is stored separately.
Trans fats – man-made fats that are not found in industrial food are not only unusable for the brain, but can also seriously damage it. While saturated fats can benefit the body, trans fats are dangerous for the body, the brain in particular, and our health in general.
Our brain is alive and can be affected by the wrong diet or cured by proper diet. Let us help it stay young and healthy to serve us for a long time.