Having an "appropriate diet, which stimulates the brain capacity, will allow you to maximize results in case of study, exams, at work. This is because the levels of concentration and mental clarity will significantly increase. Putting the right foods on the plate allows you to get all of them." the nutrients needed for cognitive health.
For example, omega-3 fatty acids, which are rich in oily fish, walnuts and flax seeds, are a valuable aid in cognitive processes, in maintaining synaptic function and neuron plasticity. What we eat can greatly influence brain processes and cognitive processing by regulating neurotransmitters, the fluidity of cell membranes and the transmission of nerve signals. It is essential to pay attention to the signals of Omega 3 deficiency.
A recent study revealed that free radicals also stimulate some brain functions.
In addition, in the over 60s, an afternoon nap would also be very useful
Important free radicals also in the phase of grafting and progression of Alzheimer's, of which another study has identified the brain mechanisms that allow it to resist neuro degeneration.
and rich in antioxidants. Reducing the calorie content protects the brain from oxidative damage. The brain is particularly exposed to oxidative damage due to its high metabolic activity. Several antioxidant foods have positive effects on neural function, promote learning and memory performance and are able to improve cognitive functions, protecting the brain from free radicals and lipid peroxidation.
Egg
Eggs help support cognitive functions because they help delay brain atrophy. The merit goes to the B vitamins, B6, B12 and folic acid, which can reduce homocysteine levels in the blood. Elevated homocysteine levels are associated. to an increased risk of stroke and a greater probability of the onset of Alzheimer's, therefore of cognitive impairment.
Nuts and seeds
To prevent cognitive decline and to support brain activities, in this case it is vitamin E. A good supply of this vitamin is provided by oilseeds and dried fruit. Walnuts, for example, are a great source of Vitamin E along with other oil fruits, such as almonds, cashews, pecans, Brazil nuts, and hazelnuts. Even the seeds, ideal to add to salads and soups, or in the dough of bread, are rich in them: sesame, flax and sunflower seeds.
Blue fish
Omega 3 fats are considered essential nutrients in the prevention of various diseases, including the risk of dementia, Alzheimer's disease and memory loss. Essential fatty acids, as is known, are not produced by the body, but must be integrated with the diet. The most effective omega-3 fats are found in abundance in oily fish in the form of EPA and DHA. These fats are essential for the heart and brain, supporting brain, heart and joint function. Not only that, omega 3 fats help manage stress. The diet must never be missing: salmon, tuna, salmon trout, mackerel, herring and sardines. For those who follow a vegetarian or vegan diet, they can be found in flax or chia seeds and dried fruit.
Whole grains
Being able to stay focused and energetic all day is not easy. In choosing carbohydrates, then, it is necessary to find the right amount of energy to be introduced to keep the mind active. Energy reaches the brain in the form of glucose in the blood, which must be released slowly to avoid glyemic peaks which, on the contrary, would significantly reduce the level of mental concentration. Always choose unrefined whole grains, such as bread, pasta, rice, barley , spelled, oats, with low glycemic index, which slowly release glucose into the blood. and among the foods richest in fiber that contribute to weight loss.
Whole grains such as oats are beneficial foods to introduce at breakfast for a healthy gut.
Tomatoes
In salads, as pulp or puree for sauce: tomatoes are powerful antioxidants that help protect the brain from damage caused by free radicals. The beneficial effect of lycopene, a powerful antioxidant hydrocarbon found in tomatoes, helps protect brain cells by preventing dementia, especially Alzheimer's.
Cabbages
Cauliflower, savoy cabbage, cabbage, romanesco, black cabbage, broccoli, Brussels sprouts are seasonal vegetables that are precious for cognitive functions, as well as for strengthening the immune system. Vegetables belonging to the brassicaceae family are rich in vitamin K and glucosinolates, capable of maintaining high concentrations of neurotransmitters such as acetylcholine, support for the correct functioning of the central nervous system and to strengthen memory.
Blueberries
Berries are good for memory and cognitive functions. Blueberries and, in general, dark red and purple fruits and vegetables - black grapes, cherries, strawberries, raspberries, blackberries, but also beets - improve the blood supply to the cerebral cortex and the activation of memory-related areas.
