The brain is the main organ of the human body and is what defines us as intelligent mammals capable of elaborate feelings, thinking, and voluntary actions, practically what makes us human.
He is aware of any action we want to do from the movement of the hand, to walking or other voluntary actions, but also a series of actions that we are not even aware of, ie actions such as digestion, breathing, or heart contraction, all have a place in our brain without us even being aware of them.
He is very important for the functioning of the body. Even when you sleep, he is very busy: it selects memories and information, determines what is important and what is not, restores neural connections, and monitors the proper functioning of other organs.
That’s why he needs energy, and it takes energy from the food you eat. Even if it never sleeps, you need to rest, relax, hydrate, eat properly and have a balanced and healthy diet.
There is no perfect diet for the brain to protect you from degenerative diseases for example. But it is important to know that the foods you eat have a direct effect on the proper functioning of the brain.
Foods rich in antioxidants or fatty acids can be extremely beneficial for brain health and memory. Some certain fruits or vegetables can improve our cognitive abilities while preventing the onset of Alzheimer’s disease.
The functioning of the brain depends on many things: environmental factors, stress, genetic component, nutrition. There are good foods for the brain and less good foods.
What foods stimulate the brain? Let’s see below the 10 best foods that stimulate brain activity and keep it healthy.
Add to your diet:
1. Berries
2. Beans and Related Plants
3. Fatty Fish
4. Green Leafy Vegetables
5. Extra Virgin Olive Oil
6. Whole Grains
7. Walnuts
8. Dark Chocolate
9. Green Tea
10. Avocado
1. Berries
Berry is a general name given to several types of small-sized, brightly colored fruits that grow naturally in wooded areas. Berries are very rich in antioxidants and thus bring many health benefits.
Berries. In general, the more intense the color, the more nutritious the fruit. These fruits contain high levels of antioxidants, especially vitamin C (read more about vitamin C here), which helps prevent cancer.
Studies have shown improved memory after consuming currant and strawberry extracts. But it is best to eat the fruits completely to enjoy their full nutritional effect. Their seeds are also a source of omega 3 fatty acids.
Types of berries:
• Blueberries
• Red Currants
• Raspberry
• Rosehips
• Sea Buckthorn (find all there is to know about sea buckthorn here)
• Blackberries
• Wild Strawberries
• Gooseberries
• Cranberries
• Elderberry
• Strawberries
Exotic berries with many health benefits:
• Acai berries
• Aronia fruits
• Goji
• Ginseng fruit
Eat more berries: add them to vegetables for a better taste – for example, blueberries with broccoli or strawberries with beans. Throw a handful of such fruits in a lettuce salad. Add chopped fruit in a salsa jar to create an excellent taste delight.
More ideas: Add berries to yogurt, cold or hot cereals, or sauces. To prepare a light dessert, cover a pile of fruit with skimmed cream.
Click for My Number One Recommended Diet Plan
2. Beans and Related Plants
- Beans
- Peas
- Lentils
- Chickpeas
- Soy
- Lupine
All these foods are special because they provide the body with energy from the complex proteins and carbohydrates it contains – in addition, they contain fiber and many vitamins and minerals. They are an excellent food because they maintain a maximum level of energy and a maximum power of concentration.
Large-bean and pinto beans contain more omega-3 fatty acids than other varieties – especially ALA, another important omega-3 fatty acid for brain development and health.
Eat more beans: Sprinkle beans on the salad and cover the salad with sauce. Prepare beaten beans and spread them on a tortilla. Roll the tortilla and fill it with berries, possibly mashed – and add strips of salad and slices of lean cheese. Add berries to spaghetti sauce and salsa. You can make baby beans beaten with apple puree!
Recommended Read:
3. Fatty Fish
The main source of good fats is fish, which is very rich in omega 3. This nutrient is found mainly in fish and makes the brain membranes healthier, reflexes to faster stimuli, and a younger brain.
Consumption of fish, especially fatty fish, is an essential part of a healthy diet. However, the latest studies warning of the danger of contamination with mercury and other pollutants have raised the question of whether fish and seafood are still a smart choice.
A review of research in recent years reveals an overwhelming YES when it comes to fish consumption. The health benefits of eating fish are extremely important for human health!
• Wild salmon
• Trout
• Macro
• Herring
• Code
• Sardines
All these fatty fish are rich in Omega-3 fatty acids, which the brain needs every day.
The brain is 60% fat, and studies show that fatty acids can improve memory and cognitive abilities. Moreover, the anti-inflammatory properties of Omega-3 may help in the diagnosis of ADHD.
Recommended Read:
4. Green Leafy Vegetables
Green leafy vegetables are probably the best foods we can eat to take care of our brains. They abound in vitamins, minerals, and phytonutrients. Iron, for example, helps us bring more oxygen, improving cognitive control.
Spinach, arugula, kale, are rich in vitamins, minerals, and fiber necessary for brain health. These vegetables contain large amounts of vitamin E, a vitamin that improves the functioning of mitochondria and the nervous system.
Green leafy vegetables:
• Spinach
• Broccoli
• Arugula
• Chard or Swiss beets
• Endive
• Lettuce
• Cabbage (find here all there is to know about cabbage)
• Cauliflower
• Watercress
• Kale
• Asparagus
• Parsley
• Bok Choy.
5. Extra Virgin Olive Oil
Extra virgin olive oil is a product increasingly used in kitchens around the world, due to its light taste and the multitude of medicinal properties it has. This oil contains monounsaturated fats and oleic acid, but also other nutrients that can significantly reduce the risk of coronary heart disease.
It is rich in Omega-3 fats and vitamin E. One of the most unexpected benefits of olive oil is that it can reduce the risk of depression.
The standard diet is loaded with unhealthy trans fats from fast food, processed foods, and vegetable oils such as canola, sunflower, soy, and saffron, which are extracted with heat and chemical solvents, so the more trans fats consumed, the more the higher the risk of depression.
Another benefit of olive oil for the brain is that it can prevent cognitive decline. Increased consumption of monounsaturated fats improves memory and other cognitive functions in the elderly. Consuming a Mediterranean diet rich in olive oil can reduce the risk of Alzheimer’s disease by up to 40%.
6. Whole Grains
Each of us wants to have a healthy lifestyle and that is why it is very important what foods we eat. In addition to vegetables and fruits, whole grains offer you a lot of benefits when consumed daily.
Whole grains are prepared by using the whole grain of cereals, so the 3 parts of it are preserved: the germ, the inner membrane, and the outer membrane.
Whole grains are a concentrate of carbohydrates, vitamin B, and zinc. Mental activity improves due to the vitamin B1 group while memory is improved from carbohydrates. Zinc helps to be clearer and more receptive to brain stimuli.
Barley is one of the most beneficial whole grains. It also contains phosphorus, very useful for those who study and must focus a few hours a day on reading and storing data.
Vitamins B (B1, B6, B9, and B12) contained in whole grains (and in the liver, egg yolk, green leafy vegetables, brewer’s yeast, and animal offal) are essential for the optimal functioning of neurotransmitters.
Complex carbohydrates, fiber, and omega 3 fatty acids in cereals counteract the damage caused by sugar spikes and blood clots.
Whole grains characterized by a low glycemic index (e.g., barley and bulgur) release glucose more slowly into the bloodstream, thus helping to keep the energy supplied to the brain constant and high.
Eat more whole grains: It is easy to find more whole grains nowadays (make sure they are the first ingredient on the list when reading the composition of food on the supermarket shelf). But also try to get out of the routine – for example, trying to eat some cereal couscous with cranberries for dinner.
Whole wheat bread is mandatory for sandwiches. You can also switch to whole-grain tortillas quesadilla chips and snacks.
Which are the whole grains you can eat?
• Wheat
• Bulgur
• Whole corn
• Whole oats
• Oatmeal
• Porridge
• Buckwheat
• Wholemeal oatmeal, wheat, or other cereals
• Whole barley
• Brown rice
• Wild rice
Recommended Read:
7. Walnuts
Considered an alternative to high-carb snacks, often served between main meals, walnuts are some of the healthiest oilseeds.
Similar in appearance to the human brain, walnuts help support the activity of the nervous system, the benefits of eating walnuts are undeniable.
Walnuts help slow down mental decline, stimulate brain activity, and can help prevent neurodegenerative diseases. According to some research, regular consumption of nuts increases the memory capacity of older women.
If you are allergic to peanuts or almonds, eat walnuts, they can help maintain brain function. Why? Because walnuts are a source of monounsaturated fat and vitamin E, both can protect the brain from degenerative diseases such as Alzheimer’s. How do they do it? They destroy those elements that damage brain cells called free radicals.
Recommended Read:
8. Dark Chocolate
Now you have an extra reason to enjoy chocolate, the researchers show. The only condition, however, is to be dark.
Dark chocolate is, in fact, a superfood with anti-aging and anti-inflammatory properties for the brain and body! Dark chocolate is an important source of antioxidants and caffeine, which increases concentration and sharpens memory, according to studies.
For optimal mental function, blood flow must be well maintained to carry the necessary oxygen and nutrients to the brain. In the context of the central nervous system, vasodilation causes increased blood flow to the brain but also to the peripheral system (to the rest of the body).
The biological effects of cocoa flavonoids stimulate the production of neuronal cells in the brain and develop regions dedicated to memory or learning. Researchers have shown that flavonoids can slow the progression of diseases such as Parkinson’s or Alzheimer’s.
The Only Natural Formula that Helps Torching Off Fat from Your Problem Areas
9. Green Tea
Originally from China and India, green tea has always been appreciated worldwide for its health benefits. Tea is the most consumed beverage in the world after water. However, 78% of teas consumed globally are black and only about 20% are green.
Green tea is made from non-oxidized leaves and is one of the least processed types of tea. Therefore, green tea is rich in antioxidants and polyphenols.
Experts claim that green tea is one of the healthiest drinks in the world. It is full of antioxidants so beneficial to health. Among the benefits it brings is the improvement of brain function.
Green tea has many beneficial properties for health, but the latest research has found that it improves certain cognitive properties, especially memory, helping treat dementia.
Green tea is ideal for the short-term functioning of the brain but can also protect this vital organ from the effects of the natural aging process. One of the problems in the elderly is Alzheimer’s disease. This common neurodegenerative disease is the most common cause of dementia in older adults.
10. Avocado
Avocado lovers have good news. This fruit is essential for memory stimulation. Monounsaturated fats from avocados maintain a constant blood sugar level; Folic acid and Vitamin K prevent the appearance of clots in the cerebel while stimulating cognitive functions, especially memory and concentration.
Avocados are almost as good as blueberries in brain health care. Avocado is indeed a fatty fruit, but the fats contained are unsaturated and contribute to the health of blood flow. And a healthy blood flow means a healthy brain. In addition, avocado also lowers blood pressure.
Recommended Read:
Last Thoughts:
When it comes to nutrition, it has recently been shown that certain nutrients can influence cognitive function and reduce the effects of aging, such as foods rich in vitamins, minerals, antioxidants.
On the other hand, if our diet contains mainly sugars, refined, processed products, they will amplify oxidative stress and inflammation.
There is no magic food or miracle supplement that will keep us young forever, but there are foods like the ones listed above that can help us be energetic and healthy into old age, and that can help us age beautifully.
Next time you go shopping, don’t forget to put in the basket the foods from the list above, which can keep your brain healthy, and have a grade A memory. And no visit to the market wouldn’t hurt us…
This post contains affiliate links. Please read our Disclaimer for more info.
What do you guys think about my article?
Leave your thoughts below in the comment section! And if you like it don’t forget to share it, and follow me on social media Pinterest, Facebook, Instagram, Linkedin, and Bloglovin’. Thank you!
DON’T FORGET TO PIN IT FOR LATER!
Nice post!
Thank you!