Aging of the brain is inevitable to a certain extent. It affects everyone, but with proper care and diet, you can delay your brain's aging.
For the effective functioning of the brain, not only intellectual training, physical activity, good sleep, and fresh air are required. A balanced diet is also essential. With a lack of vitamins and minerals, memory problems, distraction and fatigue may occur. To avoid this, you need to revise your diet accordingly.
The brain's favorite substances that improve its functions are glucose, omega-3 and omega-6 fatty acids, antioxidants, and vitamins B and E. In the rest of this article, discover the best foods rich in these vitamins and minerals:
Blueberries, blackberries, and raspberries are full of antioxidants - inhibiting brain aging and speeding blood flow to the brain. These berries also contain many components that are useful for improving memory. Blueberries enhance learning ability and improve visual acuity.
You can make a delicious and very healthy smoothie with blueberries at home. For this, you need a mixture of blueberries, blueberry yogurt, half a banana, and ground ice. Just throw it in the blender and enjoy a healthy and delicious daily treat!
Eating fish is very good for your health, especially for the brain. It has long been known that fast and productive brain function is impossible without Omega-3 and the eight essential amino acids. That is why redfish (particularly wild salmon) should be present in every person's diet. Eating just one serving of fish per week can significantly reduce your chances of developing Alzheimer's.
Any fish containing a large amount of phosphorus is useful for the brain and provides iodine, giving clarity to the mind.
Oysters are another very healthy food for the brain. This is due to the high content of zinc and iron, which helps you maintain mental sharpness and improves recall abilities.
Remember: Eating fatty foods like burgers and fries can make you tired and sleepy. This lies in the fact that these foods restrict the oxygen entering the brain. Instead, opt for alternatives such as wild-caught salmon for your next meal out!
3. Nuts and Seeds
Almost all types of nuts are excellent for the brain. They are nutrient-packed a promote clear thinking and a positive outlook on life because they contain omega-6 and omega-3 fatty acids.
Some nuts and seeds are also high in thiamine and magnesium, improving memory, cognitive functioning, and brain nutrition.
Walnuts are an excellent source of zinc, potassium, calcium, magnesium, iron, and phosphorus. These substances are the main constituents of brain cells. Walnuts are also rich in vitamins C and E, which increase brain activity.
Brazil nuts (one of the fattiest nuts) are the richest source of selenium (the essential element for the brain).
Pumpkin seeds contain a large amount of zinc, various acids, vitamins A and B; all this helps reduce overall body fatigue and improve mood.
- Curry - The primary ingredient in curry powder is curcumin, which is full of antioxidants. They fight against brain aging by supporting cognitive functions that deteriorate with age.
- Saffron – also called "the king of spices." It contains a plethora of minerals, a large dosage of B vitamins, and ascorbic acid. Saffron improves brain function, visual acuity and even helps treat nervous disorders.
- Cinnamon - removes unnecessary salt from the body and promotes active brain activity due to the three essential components: brown alcohol, brown aldehyde, and cinnamyl acetate.
Add a variety of spices to your dishes because they improve the taste and are also very healthy.
Carrots are a treasure trove of vitamins and are high in luteolin, a compound that may reduce age-related memory deficits and the risk of inflammatory brain diseases. Carrots also contain beta-carotene (a source of retinol), which is essential for good vision. One carrot is a daily dose of vitamin A. Carrot juice experts recommend consuming no more than 200 grams per day.
Beets are rich in iron, iodine, and glucose, which are all crucial substances for brain health. It is recommended to eat 150 g of beets per day, but no more. Eat both boiled and raw root pulp. Note: it is better to dilute freshly prepared juice with another juice, such as apple juice.
Kale and spinach are also healthy foods that assist in memory and recall. Consider mixing them into your next salad!
Apples, pears, and apricots all contain iron, which helps to saturate the brain with oxygen. For an adult, it is recommended to consume at least 300 - 400 grams of fruit daily.
The human brain is the central computer of the body, performing a vast number of critical tasks. As we age, tension and stress accumulates, which affects our memory. Therefore, it is important to feed the brain with sufficient vitamins and nutrients to continue executing the tasks required. So, work these foods into your daily diet and give your brain a boost!