The 10 Best Foods to Strengthen the Brain

The Best Foods to Strengthen the Brain in a simple and natural way. In addition, protecting memory from an early age is a main factor in keeping well in old age, when the risk of developing Alzheimer’s increases significantly. In addition to age, there are other agents that tend to be involved with the disorder, which acts silently, often making the diagnosis difficult.

This is the case of people who live with addictions to cigarettes and alcoholic beverages. These habits directly impair some brain activities that, in the future, tend to bring health consequences, including an increased risk of developing dementia.

That a balanced diet has always been synonymous with a healthy and willing body, you already knew that. And with the mind, it’s clear that it couldn’t be different, as good habits directly reflect on brain health. Therefore, opting for foods that shield the health of the organ is fundamental. So, check out  The 10 Best Foods to Strengthen the Brain.

Cold Water  Fish: Cold water fish is one of the  Best Brain Strengthening Foods. In addition,  Omega 3 is a fatty acid, known as “good fat”, because it participates in different and important health functions. One of them is to be part of the brain cells, composing the outer membrane of neurons and allowing the transmission of information between them to be done more quickly and efficiently.

Omega 3 also protects neurons from free radicals, has anti-inflammatory action and improves concentration and memory . The biggest sources of the nutrient are cold and salt water fish such as salmon , sardines , tuna and anchovies . A study carried out reveals that regular consumption of fish rich in Omega 3 decreases the risk of memory loss and stroke in the elderly by 26%.

Chia and Flaxseed: Chia  and Flaxseed  are good choices among the  Best Brain-Strengthening Foods. In addition, if the brain, which controls the other organs of the body, benefits from Flaxseed and Chia , the same can be said of the heart, which works uninterruptedly pumping blood throughout the body. The seeds and their Omega 3 still have the power to fight pressure and atherosclerosis , in addition to controlling cholesterol levels.

We can say that Omega 3 makes the blood more fluid and helps in controlling pressure. In addition, it is a good fat that protects the heart, as it is an antioxidant that acts against the formation of atheromatous plaques, reducing total cholesterol and triglycerides.

In addition, it strengthens the immune system, reduces inflammation and delays blood clotting, preventing thrombosis . Omega 3 still has anti-cancer properties . Studies show that regular consumption of large amounts of Omega 3 is associated with a lower incidence of breast , prostate and colon cancer.

Nuts: Nuts are the  Best Brain-Strengthening Foods. In addition, the group in which walnuts , chestnuts , hazelnuts and almonds fall, in addition to being healthy, are small and tasty. They were so named because they contain large amounts of oils and fats in their composition. However, it is worth remembering that they are good quality fats. Oilseeds in general have beneficial fats for the body, which help to reduce bad cholesterol (LDL) and increase good cholesterol (HDL), in addition to providing antioxidant vitamins and minerals that help the body to fight the signs of aging.

The so-called “good” fats boil down, in essence, to those of the monounsaturated and polyunsaturated types, which include the Omega 3 fatty acid  , the same found in abundance in fish, flaxseed and olive oil, and omega-6. Saturated fats, these are the real villains of history, are present in a smaller proportion in all of them.

Broccoli:  Another one of the Best Brain-Strengthening Foods  is broccoli .  Dark green vegetables like broccoli are rich in brain-protecting antioxidants. The most abundant is the nutrient folate important for neural activity and cognitive function. Folate is a B-complex vitamin essential for the formation of the fetal nervous system.

Therefore, it must be ingested in adequate amounts during pregnancy and even before it, when the woman is still planning pregnancy. Other antioxidants present in the vegetable are Vitamin E and sulforaphane, which protect neurons from damage. Antioxidants are substances that neutralize free radicals, elements naturally produced by the body, but which, in excess, damage the structure of cells (which can cause tumors), increase the risk of cardiovascular diseases and accelerate aging.

Apple: Apple is one of themain  foods to strengthen the brain. In addition, the fruit can be considered a food that benefits memory because it contains two substances essential for brain health, fisetin and quercetin. Apple is one of themain sources of fisetin, according to studies carried out at the Salk Institute in the United States.

This photochemical favors the maturation of nerve cells and stimulates brain mechanisms associated with memory”, explains Fernanda Granja. Quercetin is a powerful antioxidant that reduces the action of free radicals and prevents neurodegenerative diseases such as Alzheimer’s.

Egg: A good alternative of  Brain-Strengthening Foods  is the egg. In addition, if the yolk contributes so much to brain functions, the white collaborates, giving strength to the rest of the body. Darling for those who practice physical exercises, egg whites are rich in essential protein for the formation and maintenance of muscles. And together, white and yolk can also help with weight loss.

Berries:  Berries aregood alternatives for Brain-Strengthening Foods.  In addition, the flavonoid present in the composition of red fruits and apple , stimulates the area of ​​the brain responsible for long-term memory, in addition to protecting the organ from degenerative diseases such as Alzheimer’s and multiple sclerosis. According to the study, fisetin induces the maturation of neurons and helps in fixing new connections between them.

As a result, brain activity is not affected by the natural death of nerve cells and memory is stimulated more efficiently. 200 people with memory problems and symptoms of diseases such as Alzheimer’s , for example, participated in the research. For one year, participants ate varying amounts of berries and were monitored to assess the level of neural loss. After starting treatment, 80% of patients had a 30% reduction in brain cell loss.

Coffee  Coffeeis one of the Best Brain-Strengthening Foods.  In addition, coffee is  classified as a functional food, coffee is very welcome on the menu of a healthy diet. Consumed in moderate doses, the drink provides increased energy and disposition, improves physical and mental work capacity, alertness, memory and well-being, helps with concentration and also minimizes the effects of Alzheimer’s disease and from Parkinson ‘s .

Source of caffeine, a stimulant that aids in mental and muscular efforts, the drink also helps to reduce physical and mental fatigue. However, coffee is effective soon after consumption, arousing attention in immediate activities and increasing concentration, but it does not influence long-term memory. The drink still has antioxidants, vitamin B3 and mineral salts.

Olive oil:  Another of the Best Foods to Strengthen the Brain is olive oil, in addition, it is present daily in the Mediterranean diet, which also comprises fruits, vegetables, fish, whole grains and wine. According to a study by the University of Athens, Greece, the Mediterranean diet can reduce the risks of memory loss and other cognitive problems, thanks mainly to the good amount of omega 3 in the menu.

Participants were 17,478 people with a mean age of 64 years, whose adherence to the diet was measured on a scale of 0 to 9. Participants’ cognitive functions were assessed at the beginning, during and at the end of the study, which lasted about four years. Those who followed the Mediterranean diet regularly were 19% less likely to develop memory problems than those who didn’t. However, the benefits were not seen in diabetics.

When choosing a type of olive oil to buy, opt for extra virgin, which keeps the food’s powerful properties intact. This means that its flavor and purity will further contribute to your health and well-being!

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