Foods that help your brain health

Sockeye salmon

Sockeye salmon provides DHA, which increases the synthesis of acetylcholine, an essential substance for memory. Discover delicious ways to prepare salmon.

Iodized salt

Iodine affects nervous and intellectual development from before birth, so including iodized salt (in moderation) in our diet is beneficial for the health of our brain.

Rice with lentils

This delicious dish combines tryptophan and carbohydrates to produce serotonin, the neurotransmitter of well-being. Besides being a great combination, it will put you in a good mood, what more could you ask for?

Ginkgo infusion

If you take an infusion of the leaves of this Chinese tree, you will be improving circulation in the small capillaries that irrigate the brain.

Spinach

Spinach contains lipoic acid, which prevents neurons from being oxidized by the action of free radicals.

Eggs

They contain two nutrients that directly influence memory and mood: choline and vitamin B1. Discover recipes to include more eggs in your daily menus.

Sesame

If you feel more tired than usual and your attention span is reduced, it may be that you have an iron deficiency, so sesame will be a great ally.

Green Tea

Its polyphenols prevent oxidative stress in the brain and delay cognitive decline. Don't go overboard and drink no more than 2 cups a day.

Chocolate

Chocolate contains protective polyphenols and neuron-stimulating phenylalanine. Although these substances favor your brain, do not take more than 20-30 g a day.

Turmeric

Turmeric prevents the development of neurodegenerative diseases. Include a little in your day to day, a teaspoon with a little pepper will be enough, since this makes the turmeric absorb better.

If we know that our diet directly influences the health of bones, muscles or the heart, why should it be otherwise with the brain? In fact, it is the most complex organ and surely the most sensitive to the effects of food, since the 90,000 million neurons that comprise it consume between 300 and 400 calories each day.

In the gallery you will find several ideas to "feed" your brain and get an elephant memory and lynx reflexes. And in addition to these foods, we tell you more things to keep in mind:

Keys to having a

More omega 3. Between 30 and 60 g of oily fish (sardines, mackerel, salmon, bonito, tuna …) cover the daily needs of omega 3. These fatty acids, very abundant in the brain, regulate the connection between neurons, so they cannot be missing from your diet.
More color. Vegetable foods with intense colors (red pepper, red cabbage, berries …) are rich in natural chemicals that protect nerve cells.
More water. The brain is 75% water and suffers from dehydration, even if it is mild. A study from the University of Leeds (Scotland) found that drinking more water improved test results. If you also find it difficult to drink water, surely some tricks will come in handy.

And you should avoid these potential threats …

Sugar. Excess sugar favors an increase in the hormone insulin, associated with memory and learning disorders.
Saturated fats. They affect the good condition of the neuronal membranes and can decrease the ability to remember and think effectively. You find them in dairy products and meat. Choose skim products and lean cuts.
Omega 6. In the modern diet, omega 6 acids are consumed in excess and few omega 3, preventing omega 3 acids from fulfilling their protective function of neurons. Omega 6s are found in sunflower or corn vegetable oils and in products made with them, such as pastries or fried foods.
Alcohol. Exceeding it has toxic effects on neurons and can cause a deficiency of B1 vitamins, necessary to obtain energy from glucose and keep us active and focused.

For your mind to be lightning fast

A few years ago it was said that sugar was the food of the brain, and it is true that the brain depends almost exclusively on glucose, which is a type of sugar and the main "gasoline" of brain cells. But today we know that sugar is like a match that lights and goes out in a second. When the effect of a food rich in sugar wears off, the ability to hold attention diminishes and we get in a bad mood. Therefore, we need foods that provide this sugar constantly and without ups and downs. These are for example legumes, cereals, vegetables and oil. Also, do not forget to eat five meals a day, because it is the best way to guarantee a constant supply of energy.

So that your mood does not fall

Eat foods rich in selenium, as it is the mineral that has the most direct effect on the brain. By increasing your intake you will feel more cheerful and lively. Choose for example Brazil nuts, legumes, eggs, rye bread, brown rice, and garlic.

More relaxed

The B vitamins play a fundamental role in the functioning of the nervous system and the brain. Meat is the main source of most of the B vitamins, which promote serenity and are essential to obtain energy from food.

Also include green leafy vegetables in your diet , as they are rich in vitamin B9 (folic acid), essential for calming nerves and enjoying emotional well-being. And also to reduce the levels of homocysteine, an amino acid that, in excess, impairs memory and intellectual acuity. In addition, very green foods contain lipoic acid, which also protects neurons.

You can supplement the dose of vitamin B by including a tablespoon of super foods such as yeast and wheat germ in recipes.

Take care of connections and increase your memory

We are particularly concerned about memory loss, but Alzheimer's and other neurodegenerative diseases can be prevented, at least partially, by eating and adopting other healthy habits. Good communication between neurons depends on the state of their membranes and these, on the contribution of omega 3 fatty acids through food.

For this reason, you should take oily fish and walnuts, which provide vitamin D and DHA, one of the members of the omega 3 family, which prevents lesions associated with Alzheimer's. Also, do not forget to sunbathe at least 15 minutes a day, as it is the main source of this vitamin.

Special mention to vitamin C, as it contributes to the creation of neurotransmitters. The classics are oranges and kiwis, but there are other foods that will also provide you with vitamin C.

Bonus: living and smart food

Dozens of studies show that there is a relationship between the composition of the gut microbiota and changes in behavior and mood. Look for the following species in fermented dairy and natural canned vegetables:

Lactobacillus acidophilus. Very effective in controlling intestinal bacteria that cause nervousness and an exaggerated appetite for sweet and fatty products. You will find it in some yogurts.
Lactobacillus plantarum. It favors the assimilation of omega 3s and also fights depression by increasing the so-called “brain-derived neurotrophic factor”. It is found in unpasteurized sauerkraut.
Bifidobacterium longum.  It is capable of reducing anxiety. Helps keep bacteria populations in check that can have an overall negative effect. It is found in fermented dairy products.