Take appropriate to our brain, and ensure its proper functioning, help us to keep in shape memory and even prevent or delay possible degenerative processes such as Alzheimer’s care. Here are some essential to “feed” the brain and ensure food memory like an elephant.
Brussels sprouts, broccoli and spinach contain vitamin A, B vitamins and antioxidants that help the smooth functioning of the memory and increase its longevity. Among its flavonoids and antioxidants we found sulforafanos that have neuroprotective and anticancer properties. Vegetables generally must be present in at least two servings a day, alternating between all varieties, although it may be more important to the above. To take advantage of all its nutrients, you should eat them raw or steamed.
The fish is a source of phosphorus, which is an indispensable part of the membranes of neurons. Therefore, its consumption is important to ensure adequate supply. We also highlight in oily fish omega 3, which has a protective role against the progression of cognitive impairment, so it acts against neurodegenerative diseases.
There is evidence that fish consumption influences aspects such as memory, learning and intelligence. Fish consumption must exceed the consumption of meat and must include oily fish (tuna, salmon, trout, mackerel …) at least twice a week in our diet.
Plus they are a great source of omega-3, which we have already discussed, provide phosphorus, magnesium, vitamin E and B vitamins, health allies cerebrovascular so maintaining a proper blood supply to the brain. Nuts are rich in antioxidants such as polyphenols, which slow the aging of our neurons by acting against free radicals that cause oxidative stress. Highlights nuts and moderate consumption of nuts is recommended for its caloric intake. A handful a day would be advised.
Within this group we include berries, especially blueberries, and apples. The berries are a source of vitamin C, folic acid, minerals and antioxidants that are good companions for a healthy memory. Flavonoids and polyphenols are powerful antioxidants that improve cognitive functions and fight cellular oxidation.
Have anti-inflammatory and degenerative diseases delay. The apple has quercetin, an antioxidant undisputed protection for the brain. Fruit consumption should be at least 3 pieces per day, taken as a dessert or as snacks.
Folic acid and vitamin B6 containing whole foods help keep the brain in shape. Thanks to the contribution of fiber, sugar and blood cholesterol, which are parameters of brain health is monitored.
Improve concentration and performance stages of mental effort and combat stress. It is advised that power is based on whole foods to the detriment of refined. Should represent about 50% of our diet.