2024-01-14 13:08:20
Certain foods – including green vegetables – not only fill you up, but are also real brain boosters.
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Published14. January 2024, 12:08
“Brain food”: 5 foods that keep your brain fit
The right diet ensures optimal brain performance – and can even prevent dementia. These foods should therefore be on your menu.
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When we think of healthy eating, we often think of vitamins for the immune system, proteins for the muscles and minerals for bones and teeth. But do you also think about “brain food”, i.e. nutrition for your brain?
Scientific studies have shown that certain nutrients can help improve your brain performance and reduce the risk of memory loss. “The brain makes up about two percent of our body weight, but consumes about 20 percent of all our calories,” says American brain researcher and autism expert Robert Melillo to Huffpost. “The brain therefore consumes more calories than any other organ in our body. What we eat can have a big impact on our brain.”
It can affect your brain health in the long term. A study published in the journal Neurology showed that eating foods high in flavonoids reduced the risk of dementia.
Flavonoids are phytochemicals found in many fruits, vegetables, herbs and tea and are known for their antioxidant properties. This means they can help protect cells from free radical damage.
Flavonoids, which are responsible for many of the colors in foods such as grapes, are also good for our health.
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This means they can have an anti-inflammatory effect, reduce the risk of certain diseases such as cardiovascular disease and strengthen the immune system. Incidentally, flavonoids are also responsible for the colors found in many plants, such as the red, blue and purple colors in berries, grapes and other fruits.
“Proper nutrition is the basis for our mental performance and vitality,” neurosurgeon Brett Osborn told Huffpost. “Just as we take care of our bodies through exercise and a balanced diet, taking care of our brains through the right foods is essential for a vibrant and youthful mind.”
Omega-3 fatty acids
Fatty fish like salmon, mackerel and herring are rich in omega-3 fatty acids, which are essential for brain health. A study has shown that a diet high in omega-3 can protect the brain and improve cognitive performance.
Fatty fish such as salmon is good for the brain thanks to its omega-3 fatty acids – and avocado, too, thanks to its unsaturated fatty acids.
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Nuts and seeds
Nuts and seeds are not only delicious, but also full of vitamin E, which can also help maintain cognitive abilities as we age. A handful of walnuts, almonds or sunflower seeds daily can be enough.
Berry
Blueberries, strawberries and other berries are rich in antioxidants. A long-term study has found that regular consumption of berries can slow cognitive decline.
Blueberries are rich in antioxidants and can slow cognitive decline in the brain.
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whole grain products
Your brain needs a constant supply of energy. Whole grains such as whole grain bread, oatmeal and brown rice provide this energy in the form of glucose. At the same time, they ensure a slow release, which leads to constant performance.
Leafy vegetables
Dark green leafy vegetables such as spinach, kale and broccoli are packed with vitamins and nutrients that are important for the brain: antioxidants, vitamin K, folic acid and B vitamins, but also plant-based omega-3 fatty acids as well as iron and magnesium. All of these nutrients keep the brain young and active.
What is your favorite superfood? Share your tips with the community.
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