What the heart wants, the brain also wants.
A nutrient -rich diet is crucial for heart, vascular and cerebral health, since approximately 25% of our blood supply goes to our brain.
Eating foods high of saturated fats and refined carbohydrates, especially ultraprocess rate, can damage blood vessels in the brain, increasing the risk of deteriorated brain function, stroke and dementia.
It is important to avoid excessive sugar too. Too much sugar can damage the ability of the brain to produce adenosine triphosphate, or ATP, which provides the energy necessary for key cellular processes.
It can also cause insulin peaks and interrupt the brain metabolism, which can affect cognitive function.
While cognitive deterioration is not always reversible, the adoption of a healthy diet for the brain can stop neurodegeneration and reduce the risk of Alzheimer’s disease.
Here are eight types of foods that like every day, or at least every week, to maintain my healthy brain.
Wild fish
Fresh fish, especially fatty fish, contain omega-3 fatty acids. These are considered “healthy” fats that have anti -inflammatory properties.
Some healthy fish for the brain that I love are salmon, mere and halibut.
Try to get your fish as fresh and wild as possible. Fish raised in farms often feed on things you wouldn’t want to eat.
Leafy green
Green leaves have a lot of fiber, folate, lutein and beta -carotene.
Bok choy, asparagus or broccolini that are steamed, bleached or sauteed are easy for dinner: mix with olive oil, a little salt and roasted garlic. Remember to use salt at the end of cooking.
The asparagus does not look lush, but I love it because it cooks quickly and has a lot of fiber. The fiber maintains the happy intestinal microbiome, which positively influences brain function.
Tomatoes
Tomatoes are a rich source of lycopene, a powerful antioxidant related to beta -carotene. Antioxidants are crucial for brain health because they fight inflammation and oxidative stress, helping to prevent neurodegeneration.
I love buying larger grape tomatoes or popcate the size of Mandarin. They are so versatile: cut them for salads, stew them for a quick fish or chicken sauce or serve them with a little mozzarella, basil and olive oil for a snack.
Nuts and berries
One of my favorite and healthy brain snacks is Walnuts. Nuts are excellent in general, but nuts are not the same. The nuts have the highest relationship of Omega-3 “good fats” with omega-6 “bad fats”.
Also like blueberries almost every morning. They are rich in flavonoids, which are powerful antioxidants and anti -inflammatory molecules that can help reduce the effects of stress on the brain.
Steel oats during the night (not shot) with fresh berries and nuts is an incredible and healthy breakfast. It is good to spray honey or arce syrup at the top. A pinch of salt can highlight the taste of oats.
Olive oil
Olive oil has to be one of my favorite foods for the brain. I cook with him almost every day.
Not only is it literally a pressed vegetable, but it is full of monounsaturated fats, which helps reduce “bad” LDL cholesterol and raise “good” HDL cholesterol.
It is ideal for cooking, dressings and sauces: you can use it generously. Take out the olive or canola oil, your favorite vinegar, a bit of lime juice (the zest is even better) and your favorite fresh herbs for salad dressing.
Try to avoid frying with olive oil as much as possible.
Turmeric and ginger
Turmeric is a root vegetable that is often found in southern Asia and the Middle East: it has a bright yellow-orange dye.
Its active compound is curcumin, an antioxidant with anti -inflammatory properties that can benefit the health of the brain by interrupting amyloid plates, which are a distinctive seal of Alzheimer’s disease.
When combining turmeric with black pepper, it is easy for your body to absorb.
Another root that is excellent for your brain is ginger. Ginger adds a lot of flavor to many foods. People say it helps you think more clearly, in addition to containing fiber.
Coffee and tea
I look for tea almost every day. The teas are only dry entire plants: they are a great source of phytonutrients, which can significantly benefit cerebral metabolism.
The coffees are berries that have dried and roasted. Tea and coffee are rich in flavonoids, which can contribute to improving glycemic control.
They can also contain caffeine, which can improve concentration and help you finish tasks. Staying active can reduce your risk of dementia. Remember to consume caffeine in moderation.
Homemade corn
If you feel the need for something indulgent, that is also a lot of fun, I enjoy the newly newly newly.
You can buy whole nuclei in the edible store. Place in a Popper of silicone corn and sprinkle some canola oil at the top. Put them in the microwave and swell when you do not listen to a pop for about two seconds.
It can dust them with a little olive oil, nutritional yeast (which adds that butter flavor) and a pinch of salt.
It is much more satisfying and healthy than french fries, and all the snack costs less than a quarter!
Aaron S. Lord, MDHe is head of neurology and Director of Clinical Research of the program in Nyu Langone Hospital – Brooklyn. Specializes in neurocritical care and treats patients who have serious brain lesions of strokebrain bleeding, trauma or incursions. Study prevention, treatment and rehabilitation of stroke.
