Food for the brain

Increase the functioning of your brain with ideal foods for your health.

Aging is inevitable, hence the need to try to do it in optimal health conditions. The diet plays a transcendental role in the general welfare, therefore, the diet must be healthy, nutritious and natural. The question is what foods have to be included to enhance intellectual capacities?

What does nutrition have to do with the capacity of the brain?

Several studies point to the evident relationship that exists between cognitive disorders, call progressive disability of response and interrelation of data, loss of memory or difficulty of concentration and reaction, with overweight.

The correct choice of nutrients translates to provide the body antioxidants, vitamins, minerals and fats healthy, together with hydration, are as essential for the optimal functioning of the body, as for the cells of the brain.

What foods exist for the brain?

Although the list of foods that should be included in a diet to take care of memory is quite extensive, there are certain alternatives that influence to a greater extent, for example:

- The dark chocolate: the antioxidants present in its composition make an ounce a day, practically become a medicine for forgetful people, provided it is without added sugars or concentrating too many saturated fats.

- Avocado and pumpkin seeds: the concentration of lutein contained in the avocado makes it a superfood as efficient for the brain as pumpkin seeds, from which their properties can be exploited by letting them toast, and drying them slightly, before incorporating them into purees or yogurts.

- Turmeric: although it seems exaggerated, it will be enough to ingest a gram of the root to see improved brain functions just 6 hours after having taken it, thus improving the ability to think.

- Foods rich in antioxidants: the sensitivity of neurons to free radicals makes them vulnerable to premature oxidation, hence the need to consume foods with a high content of antioxidants that block their effect, preventing premature aging. Which ones? fruits and vegetables such as turmeric, capers, tomatoes, black grapes and purple and red fruits to include reveratrol among its components.

Vitamins for the brain

The body requires vitamins not only to form and develop, but also influences its functioning, as a rule, the intake of these substances comes from the foods consumed, making it imperative to take a balanced diet in which they are included according to the functions that are intended to supply.

In the particular case of memory and concentration, the indicated ones are:

Vitamins belonging to the B complex

Undoubtedly, those of this group, especially B6, B9 and B12, are the perfect allies when the goal is to increase and improve memory.

The reason for this is simple, they contribute to the formation of the globules responsible for mobilizing oxygen to the brain; likewise, vitamin B6 is a coadjuvant in the creation of dopamine, decreasing the anxiety and stress that allows the brain to remain calm, while B9 plays an indispensable role in the preservation of brain functions and mental intelligence.

What foods contain them? b6 is present in milk and dairy products, eggs, potatoes, brown rice, wheat germ, carrots, chicken and nuts, to name a few; For its part, B9 is obtained primarily in oranges, spinach, bananas, oats and vegetables, leaving the highest concentrations of vitamin B12 for meat, organ meats, yogurt and salmon.

Vitamins A, C and E

Considered protective against Alzheimer's because of its high antioxidant content, they serve as allies in the treatment and prevention of various diseases associated with memory.

Vitamin A, better known as beta-carotene, is an effective antioxidant, in addition to contributing to the prevention of cognitive loss and protect memory; It is mostly obtained in cod liver oil, eggs, cereals, spinach and yellow and orange fruits.

Vitamin C, protects the brain from oxidative stress, without removing that it increases serotonin levels by acting as a natural antidepressant. Where to find it? in citrus fruits and green vegetables.

For its part, the contribution of the vitamin E lies in its efficiency when it comes to protecting brain cells and is present in various fruits, vegetables and nuts.

Vitamin K

The reason why it is advised the intake of this vitamin lies in its ability to help increase the speed of brain functions, which is added to the strengthening offered to learning and memory.

It is found in parsley, asparagus, green leafy vegetables, broccoli, among others.