Factors such as stress, air pollution and malnutrition can negatively affect our brains, weakening our memory or making it difficult to concentrate on a task. Nutrition and diet specialist Dilan Eker points out the importance of a balanced diet rich in antioxidants, vitamins and minerals and healthy fats for a strong brain and memory. He lists 8 foods that make them brain-friendly because of the nutrients they contain as follows.
We all know that we should not smoke to prevent lung cancer. If we consume too much alcohol, our liver will suffer. Drinking less water puts the health of our kidneys at risk. But do we know what to eat to protect and improve the functions of our brain, which controls our entire body and organs, and which is the foundation of the mind?
Blueberries and other dark berries are very powerful foods with anti-inflammatory and antioxidant effects, just like green leafy vegetables. Antioxidants fight oxidative stress, which paves the way for brain aging and neurodegenerative diseases. In particular, blueberries have been shown to improve signal transmission between brain cells with the antioxidants in them. Blueberries also help improve memory and slow down short-term memory loss. Nutrition and diet specialist Dilan Eker says, “You can also benefit from dark-colored strawberries, which are recommended to be eaten fresh in season, by consuming them frozen or dried out of season.”
Cocoa and chocolate are known to increase the production of serotonin, also known as the happiness hormone. At the same time, rich in flavonoids that support the brain and cognitive functions, cocoa contributes to the strengthening of short-term memory in addition to the learning and memory functions of the brain. Research shows that the flavonoids in cocoa can help improve memory and slow down age-related mental decline. To take advantage of these properties, disregard white and milk chocolate and favor dark chocolate that contains at least 70 percent cocoa or cocoa powder itself.
Fatty fish, a source of omega-3 fatty acids, is perhaps one of the most important nutrients in improving memory and boosting brain power. Omega-3 fatty acids stimulate the electrical signal between nerve cells, allowing the brain to communicate better and faster. It also helps improve mental concentration and memory. For an adequate intake of omega-3, it is necessary to consume small and surface fish preferably 2 or 3 times a week during the season and to avoid high-temperature frying. The Food and Drug Administration (FDA) recommends taking omega 3 supplements in cases where fish consumption is insufficient.
Egg is a miraculous food that contains nutrients related to brain health in a small shell. Egg yolk, in particular, is a rich source of B-group vitamins, folic acid and choline, which are important for supporting brain function and development and regulating mood. Eggs are also notable for their ability to break down choline into betaine, a chemical that produces hormones related to happiness.
green leafy vegetables
Green leafy vegetables such as spinach, kale, chard, broccoli, arugula, dill and parsley, rich in vitamins A and K, are great foods that support not only the brain, but also the gut, which has been described as the “second brain,” with their pulp and high antioxidant content. At the same time, green leafy vegetables, which are a source of vitamin C and fiber, with their anti-inflammatory properties also help protect the brain from damage. A bowl of green leafy vegetables provides the full recommended daily intake of vitamins C and K. It should be remembered that raw or light cooking of green leafy vegetables – for example steaming – prevents vitamin loss.
Nutrition and dietetics specialist Dilan Eker states that bone broth prepared with the right technique is another nutrient that can support immune and brain health: “Bone broth with its collagen and hyaluronic acid content helps reduce oxidative stress. It also contributes to the improvement of the brain and connective tissue with the amino acids proline and grcine. It is possible to support brain health by adding rosemary, onion and garlic to high nutritional value bone broth, which can be obtained by boiling the marrowbones over low heat for at least 12 hours. You can consume bone broth by keeping it in the refrigerator for up to 1 week and in the freezer for up to 3 months.
With its active ingredient called “curcumin”, turmeric is a powerful and natural antioxidant. This root plant, which has been used for therapeutic purposes throughout history, helps oxygenate the brain, learn and process information. To take full advantage of the curcumin in turmeric, it is necessary to expose the turmeric oil to mild heat. Baking your vegetable or meat dishes with vegetable oil and turmeric is an ideal method for this. When using a dietary supplement that contains curcumin, make sure you choose ones that are high in absorption and meet the standards.
Oilseeds fully deserve the “brain-friendly” designation. Walnuts, almonds, hazelnuts, linseed and black cumin, which are very rich in healthy fatty acids, antioxidants, minerals and vitamins, contain a particularly high content of vitamin E. Vitamin E, with its high antioxidant capacity, protects cell membranes against free radicals and slows down. mental decline. There are countless benefits when you consume the oilseeds which are one step ahead of the walnut with their high Omega-3 content which is necessary for brain health, as much as 1 palm per day and raw.