Does the food we eat affect brain function? Yes, and this influence is strong and versatile. We have always known that food affects the functioning of the digestive organs, but recently scientists are increasingly saying that food largely determines the functioning of the brain, especially the gray matter of the brain.
Our bodies don’t like stress of any kind, whether it’s being attacked by a mugger in a dark alley or the stress of a big project at work. Stress triggers the release of anti-inflammatory cytokines. These chemicals cause the immune system to fight off stress through inflammation, as if stress were an infection. While inflammation does protect us when we cut ourselves, for example, chronic inflammation is another story. It causes autoimmune diseases such as multiple sclerosis, neurosis, high blood pressure, etc.
But what does all this have to do with products? The fact is that the intestine helps the immune system to maintain the adequacy of reactions and keep inflammatory processes under control. In addition, gut hormones that enter the brain affect thinking ability.
Plant foods rich in antioxidants, healthy fats, vitamins and minerals provide energy and protect the brain from disease.
1. Avocado
This is one of the healthiest fruits. It contains exclusively “good” fats, thanks to which blood sugar levels remain normal and the skin glows.
Avocado, rich in vitamin K and folic acid, prevents the formation of plaque in the brain, protects us from strokes, and improves thinking ability, memory and concentration. It is rich in vitamins B and C, which are not stored in the body and must be ingested daily. Avocado contains the maximum amount of protein and the minimum amount of sugar.
2. Beets
Oddly enough, many people dislike beets. This is sad, because this root vegetable is a real storehouse of nutrients.
Beetroot neutralizes inflammation, contains antioxidants that protect the body from cancer, and cleanses the blood of toxins. The natural nitrates present in beets promote blood flow to the brain and improve mental abilities. Beets can be stewed or added to salads.
3. Blueberries
It is one of the most antioxidant-rich foods known to man. This berry is rich in vitamins C and K and fiber. Blueberries are rich in gallic acid, thanks to which they effectively protect the brain from stress and degeneration.
4. Broccoli
Broccoli (asparagus) is the closest relative of cauliflower. Contains high amounts of vitamin K and choline (vitamin B4). Helps preserve memory.
In addition, it contains vitamin C – one cup of broccoli provides 150% of the recommended daily value of this vitamin. Broccoli is high in fiber, which means it makes you feel full easily.
5. Celery
Celery is low in calories (only 16 per cup), which is its advantage, but rich in antioxidants and polysaccharides, which counteract the onset of inflammation and relieve symptoms of inflammation, such as joint pain and mucous colitis.
6. Coconut oil
Coconut oil has an anti-inflammatory effect, helps with age-related memory loss and destroys harmful bacteria in the intestines.
7. Dark chocolate
Not all types of chocolate are created equal, but dark chocolate is definitely healthy. Dark chocolate is full of flavanols, which have anti-inflammatory and antioxidant properties. Flavonols lower blood pressure and promote blood flow to the brain and heart.
It is worth remembering that most varieties of store-bought chocolate are processed products. This includes milk and white chocolate.
Useful minimally processed dark chocolate, consisting of at least 70% cocoa.
8. Extra virgin olive oil
Real extra virgin olive oil (extra virgin, with an acidity of no more than 0%) is a real “brain food”. It contains powerful antioxidants known as polyphenols. They improve memory and counteract aging. Olive oil neutralizes harmful proteins – soluble ligands, derivatives of amyloid. These are toxic proteins that destroy the brain and cause Alzheimer’s disease.
It must be remembered that extra virgin olive oil is not suitable for cooking, because at high temperatures it hydrogenates and its structure is destroyed. Olive oil should be consumed cold or at room temperature.
9. Rosemary
Rosemary contains carnosic acid, which protects the brain from neurodegeneration. The acid neutralizes free radicals that contribute to this process, and also helps the body resist the development of Alzheimer’s disease, strokes and the natural aging of the brain. Carnosic acid effectively protects eyesight.
10. Turmeric
Turmeric is a root known since ancient times for its healing properties. It contains curcumin, one of the most powerful anti-inflammatory substances.
Turmeric protects the health of the immune system, helps maintain mental clarity and process large amounts of information.
11. Walnuts
A handful of walnuts a day is enough to improve mental abilities. They are high in antioxidants, vitamins and minerals. Vitamin E, which these nuts are rich in, counteracts Alzheimer’s disease.