A herring can be good for our upper room.
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The food and drink we ingest has much more influence on our brain than we might have thought. And there are a number of products that we should sometimes consume a little more often to keep our brains fit. With the brain food below you take steps towards a healthier upper room
The sooner you start eating brain-stimulating foods, the better. But it’s never too late to work on your brain health. Psychologist and nutritionist Kimberly Wilson sheds light on The Guardian the importance of brain food. She explains on the basis of different life stages which food and drink you can best take to keep that gray matter running.
Brain development pregnancy
For example, it is advisable for pregnant women to take iodine in addition to the well-known folic acid for the development of the baby’s brain. Incidentally, the World Health Organization (WHO) found that we have an iodine deficiency worldwide and that this is an important cause of brain damage. There are even studies that show that a low iodine level in mothers ultimately affects the IQ of the child. An expectant mother gets iodine from a balanced diet. Consisting of dairy, fish and seafood. But too much iodine is not healthy. A dose of 0.6 mg or less per day (for adults) is the advice of the Nutrition Center.
Good to eat when you are pregnant?
- Fish and cooked seafood (sardines, salmon or mussels)
- Eggs
- Seaweed (brown seaweed no more than once a week)
Brain food for children
Omega-3 fatty acids (DHA) are essential for developing the child’s brain. You often get these fats from oily fish. In addition, children still consume too many sugars too often. Think of sweetened drinks, candy, cake or other sweets. But also sweet spreads on bread or snacks quickly contain a lot of sugar. And you must feel it coming, sugar is not good for our brain. For example, the risk of type 2 diabetes increases, which has an impact on cognitive decline and dementia.
Good food for the child’s brain?
- Fatty fish (salmon, mackerel, sardines, trout, anchovies or herring) or supplement with a fish oil supplement
- Fresh fruit or cheese with oat crackers as a snack
- Drinks that are low in sugars or contain no sugar
Brain adults
Processed, chemical, manufactured foods are not too good for our brains. These are, for example, ready-made products in the supermarket, of which you actually do not know exactly what is in them. To enhance the taste and improve shelf life, manufacturers effortlessly add sugars, fats or salt, also known as the so-called E numbers.
Research shows that because we regularly eat processed or manufactured foods, vitamin deficiencies are more likely to occur. Think of a deficiency in vitamins B, C, E and minerals such as Zinc or magnesium. The more ‘processed foods’ in the diet, the less well the memory center of the brain works. This is noticeable in learning and memory disorders, but is also related to an increased risk of depression.
Incidentally, there is something more to be said about coffee. Moderate coffee consumption, which amounts to two to four cups of coffee per day, appears to have a positive effect on the brain.
Good adult food?
- Daily leafy greens (spinach, watercress, arugula, cabbage)
- Beans, legumes and whole grains
- Coffee or tea
Senior brain
Dementia is a serious problem in our society. A study showed that in Japan, a country where people generally live quite old, the number of cases of Alzheimer’s disease had risen. In 1985 this was 1 percent and in 2008 it was 8 percent. The increased consumption of Western food is linked to this as a cause.
Countries with low dementia rates (Italy or Japan) have something in common. They have a varied diet consisting of fish, seafood, lots of vegetables and beans, fermented foods, and coffee and tea.
Good food for seniors?
- Fatty fish
- Kimchi, sauerkraut, kefir, yogurt (fermented)
- Berries (raspberries, blueberries, blackberries, elderberries, or strawberries)
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Keeping brain fit? Then you should eat these things