A varied and balanced diet is essential for good physical and mental health. Experts say that consuming the right nutrients your brain needs to be completely healthy can prevent mental illnesses such as depression.
According to neurologist Henry Stokes, for the brain to function correctly, nutrients such as fats, proteins, carbohydrates, and glucose must be provided to the body to help the formation and protection of neurotransmitters. Thus the neurons remain healthy and protected against any eventuality.
Therefore, the experts share what the foods that should be included in the diet to maintain good brain health are:
Fish
Fish is the central origin of Omega 3 fatty acids.
Fish is a source of Omega 3 fatty acids, which help the nervous system function optimally because they contribute to brain structures. Give to the nutritionist Ana Carolina Solares; bluefish is the leading supplier of fat acids. However, its cost is high because it is recommended to consume mojarra, juilín, fish fillet, salmon, and tuna.
Omega 3 fatty acids, especially DHA, are essential for proper neuronal function because they are part of their membranes, improving learning and memory. Also, they fight dementia.
The important thing about this food is its arrangement because most people connect fish only with grilled mojarras. Ideally, its practice should avoid high-fat levels, so it is recommended to prepare fish steamed,
Seeds and nuts
The seeds and nuts are sources of healthy fats such as Omega 3 and Omega 6. This type of fat adds to infection and helps the individual functioning of brain links because they have folic acid and antioxidants. They also give the body amino acids that are required for the production of neurotransmitters.
Liver
Nutritionist Eneida Tobar means that this is 1 of the foods that is not used much at home. Because the liver is not widely accepted in all families, it is recommended to consume herbs that are also vitamin B12.
Protein
In the processes of attention and learning, the brain synthesizes neurotransmitters such as norepinephrine or dopamine, found in foods rich in proteins, so these nutrients are essential in the diet.
According to Solares, foods bearing in protein are also roots of amino acids, such as tryptophan, necessary for making serotonin in the brain, which is how? It works as an antidepressant and controls sleep. Therefore, your diet cannot be without foods of animal origin such as chicken, red meat, milk, and its derivatives, eggs, etc." It is common to combine a tamale with dough with beans or rice and beans in some places, for example," says Tobar.
Carbohydrates
Carbohydrates are the macronutrients that give brain function energy because they are a source of glucose, which provides power to most cells in the body, including those in the brain.
Tobar explains that it is crucial to consume glucose because glucose must always be provided to the brain. For this reason, when the brain runs out of reserves, it is common to have headaches and, for a long time, to suffer from dementia.
Eggplant
Eggplant is a fruit that gives anthocyanins, which is an antioxidant that helps counter memory loss. It is advisable to consume it with peel since you will have a better concentration of this nutrient.
Avocado
Avocado is rich in monounsaturated fats, vitamins K, C, B, E, and omega 3 fatty acids, facilitating brain performance. Also, it lowers blood pressure and inflammation. Consuming this food can prevent diseases such as dementia and Alzheimer's. Fildena 100mg, Super p Force the best treatment for male impotence or erectile dysfunction
Banana
Banana is a cause of magnesium and potassium. It is essential because it also provides minerals such as electrolyte necessary for neuronal synthesis and connections. " They are a cause of sugars that provide us with glucose, which is the service that serves the mind," says Solares.
Good habits
Besides including the foods above in your diet, neurologist Stokes points out that some habits can help brain health and protect neurons.
"Let's remember that neurons no longer recover. We are born with a billion neurons, and if we do not have protective methods or habits for them, they will die little by little. When 60% of the neurons have died, they begin to have a deficit of the mind. That is why it is important to have good habits like exercising, reading, and sleeping well," explains Stokes.
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