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Eating healthy is not only good for your body, it can also sharpen your mind. Just like any other organ in the body, the brain needs the right nutrients to function optimally. Many people seek their salvation in supplements. We also call nootropics to boost your brain through supplements. These supplements are often expensive and the effect is not always proven. We have always eaten food and have evolved. This is certainly my preference.
Berries
There are studies that show that your brain already benefits from a weekly consumption of berries. The dark berries in particular contain a lot of antioxidants that protect your brain. Berries fall under the sour fruit and therefore contain little sugar. Berries are very rich in fiber, which also gives your digestive system a boost. Your brain can only be really healthy if your intestines are too.
Fish
Especially the fatty fish species contain a lot of omega 3 in the form of EPA and DHA. These are long chain fatty acids that are scarce in nature. The brain loves omega 3 fatty acids, it is full of them. We not only need omega 3 fats for the infrastructure of our brains, but also to reduce inflammation. Never choose farmed fish because they are poisonous. Good choices are salmon, herring and mackerel.
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Nuts
Nuts and seeds contain a relatively high amount of vitamin E. Vitamin E is a fat-soluble vitamin that our fatty acids can preserve in the upper chamber. The dry mass of the brain consists of 60% fatty acids. A little vitamin E is therefore welcome. Nuts also contain many minerals. It is best to eat nuts that mainly contain omega 9 fatty acids. Almonds are really recommended. If you want to vary, you can also choose walnuts, Brazil nuts or macadamias. Always choose the unbranded. Nuts are often baked in oxidized fat and therefore harmful to health. Very occasionally grinding some linseed yourself can also be a good addition to your omega 3 fats.
Fruit and Vegetables
Unfortunately, hardly anyone in the Netherlands meets the standard for sufficient fruit and vegetables. This is not wise, because vegetables contain a huge amount of different antioxidants that protect our brains from aging. The avocado contains many healthy omega 9 fatty acids that help keep blood vessels healthy. In addition, it also contains much of the previously discussed vitamin E.
Another homegrown superfood that you don’t want to miss is kale. Kale is very rich in chlorophyll that has a detoxifying effect. In addition, kale is not only full of antioxidants, but also with sulfur. Sulfur is very welcome for the detoxification of the liver and cells. If the liver cannot detoxify properly, the brain cannot function optimally and we can become drowsy.
Tea
Many teas contain antioxidants that protect your body cells. For example, green tea contains a substance called epigallocatechin gallate, often abbreviated to EGCG. It is known that it counteracts neuron degeneration. Green tea also contains the amino acid L-theanine. This material counteracts fears and thereby calms the mind.
In addition to good nutrition, the following factors are also important for a healthy brain:
- At least 8 hours of sleep per night
- At least 30 minutes of intensive exercise per day
- Drink at least 1.5 liters of water per day (tip: ewo water filter)
- A relaxed attitude to life: stress is very harmful to the brain
- Accepting mental challenges, such as learning new things.
References
- Healthline – How to Eat Healthy
- Medical News Today – The best brain-boosting supplements
- Harvard Health Publishing – Foods linked to better brainpower
- BBC Good Food – 10 foods to boost your brainpower
- PubMed – Berries and their bioactive compounds: the beneficial actions on oxidative stress in cardiovascular diseases
- PubMed – Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
