The 30 best foods for your mind

A healthy mind resides in a healthy body, and for both to be healthy, the most important thing is to give our bodies the necessary nutrients to function properly and prevent diseases and psychological disorders. It is in the hands of each one to take care of their brain, as the most important organ thanks to which we can move, act, weigh, speak, and reason; and the only thing we need to keep it healthy, lucid, and functioning, is to feed ourselves properly.

Below is a list of the 30 best foods to prevent, improve, and delay diseases that affect the mind and brain, divided by categories so that you can easily recognize them and incorporate them into your new, timely diet for the health of your brain.

liquids

1.- Water

The first nutrient could not be other than this. For the human body, water is essential; especially for the brain, composed mostly of this liquid. Hydration improves cognitive performance; on the contrary, not drinking enough water can reduce the ability to concentrate and decrease short-term memory.

Dehydration can affect intellectual performance, causing cognitive slowness, and reflexes and negatively influencing conflict resolution, causing errors in decision-making. In addition, a 3% dehydration can affect dexterity, cause severe headaches, and generate time and space disorientation. The propitious thing is to drink an average of 2 liters of water per day (8 glasses), but all based on body weight and the amount of physical activity that the person does per day; the more fluid loss you produce (sweating, urination), the more water you should drink.

2.- Green tea

Green tea contributes to the improvement of memory and thanks to the fact that it contains L-theanine and EGCG (epigallocatechin gallate), it helps in the treatment of cognitive deterioration that includes diseases such as Alzheimer's and Parkinson's. L-theanine is an amino acid that, due to its relaxing effect, is considered an antidepressant since it helps the brain by releasing serotonin and dopamine, substances that help reduce stress, anxiety, irritability, and insomnia, also improving learning and concentration. On the other hand, green tea is rich in antioxidants, which slow the oxidation of the body's cells.

Cereals and whole grains

Options such as rice, cereals, or whole wheat pasta are rich in nutrients such as vitamin B6 and folic acid, two components that help the brain work better and, therefore, it is easier for it to retain information and remember.

3.- Oats

Oats, in addition to being a fiber that helps digestion, also help control sugar and cholesterol levels, basic aspects for the health of the nervous system and, therefore, of the brain. Oatmeal, although slow-acting, is anxiolytic, so it combats stress and anxiety. If consumed regularly, it improves concentration and intellectual performance.

Whole oats contain vitamins B1, B5, B6, and B9, in addition to containing tryptophan, an amino acid that helps the production of serotonin, a neurotransmitter that, is responsible for balancing mood and fighting depressive pathologies.

4.-Brown rice

Whole foods contain a special concentration of B vitamins and folic acid. Brown rice is of course among them, especially rich in vitamins B1 and B3. On the other hand, this type of rice gradually releases glucose into the bloodstream, thus reducing the so-called "sugar crashes" and therefore mood swings.

Fruits and vegetables 

5.-Blueberries

Blueberries, as is characteristic of red fruits, are a great source of polyphenols that help fight brain oxidation, thus helping to prevent or delay degenerative brain diseases, such as Alzheimer's. These fruits are excellent for preventing short-term memory loss, in addition to the fact that the high amount of vitamin C they contain helps lower lipid levels, optimizing neuronal functioning.

6.- Black currants

They have a high content of vitamin C, excellent for mental agility and the strength of the brain organ. Vitamin C is the antioxidant par excellence that protects the brain from toxins and aging and; therefore, degenerative diseases. Vitamin C also helps against fatigue, which is added to the vitamins B5 and B3 that it also contains, which help produce energy and maintain the proper functioning of the nervous system.

7.- Avocado

Although it is true that it has a high number of calories, avocado contributes to the prevention of neurodegenerative diseases, thanks to folic acid (vitamin B9) that protects brain cells, along with vitamin E, which improves brain tissue and neutralizes free radicals; which makes the avocado ideal against Alzheimer's. Other vitamins of the B complex that it possesses are B12, which favors memory, helps to produce red blood cells, and maintains the health of the cells of the system; and B6, related to serotonin which fights memory loss, fatigue, and depression.

Another important component of avocado is Omega 3, an element related to neurological health since it contributes to concentration for a longer time. The human body is incapable of producing Omega 3, so it obtains it through foods like this.

8.- Tomato

Tomatoes have antioxidant properties, present in lycopene, a substance that protects the body from free radicals, helping to prevent strokes and reducing the risk of strokes.

9.- Banana

Plantains and bananas (known in some countries as bananas or bananas) contain tyrosine, a type of amino acid that is also present in proteins and is essential for metabolism and mood regulation due to its production of new neurotransmitters such as dopamine, epinephrine, and norepinephrine, which also contribute to communication between brain cells, which helps memory, increases mental agility to execute actions, solve problems and reason. Tyrosine is an amino acid that produces energy, which together with the potassium contained in bananas, enhances cognitive processes and helps keep the mind active. They also contain vitamin B6 and folic acid that benefit nerve impulses and cerebral blood circulation.

10.- Apple

The apple is not only a delicious fruit, but highly nutritious. Starting with its antioxidant condition since it is rich in quercetin, a substance that, in addition to being an antioxidant, has anti-inflammatory properties and protects the brain from aging due to oxidation, avoiding degenerative disorders, improving memory, and slowing down brain aging, also reducing the risk of suffering a stroke.

11.- Broccoli

Hearing broccoli on a list of healthy and beneficial foods is typical, and that's because it's certainly a nutrient-dense vegetable. Broccoli is one of the main antioxidants, especially sulforaphane (also present in cauliflower, cabbage, and Brussels sprouts) a substance that protects neurons and preserves the brain from free radical damage. This vegetable also has a high content of vitamin C and folic acid, therefore, like most of the foods mentioned, it is ideal against degenerative diseases of the brain. 

12.-Spinach

Among the many benefits that spinach has for the heart, metabolism, vision, and bones, it turns out that it is also one of the best foods for the health of your brain and mind. In principle, spinach has folic acid (so called because it is found in the leaves of the vegetables) which is essential for the metabolic process and the development of red blood cells (erythrocytes or red blood cells), responsible for transferring oxygen to all the cells of the body. body, so it helps brain oxygenation and better functioning of cognitive processes.  

Other elements in spinach are folate and various antioxidants, which help reduce the likelihood of degenerative diseases such as Alzheimer's. It also contains potassium, which helps increase blood flow to the brain, thus improving neural activity and concentration, as well as producing energy. Spinach, on the other hand, is rich in lutein, a pigment that helps reduce the risk of suffering atherosclerosis, heart attacks, and strokes; something that is also due to the fact that this vegetable contains proteins that reduce cholesterol and the fat contained in blood vessels. B 

13.-Pepper

Rich in vitamin C (especially its red variable that contains more than orange), A, E, B1, B2, B6, and B9 (folic acid), Pepper is one of the foods with the highest vitamin content. Vitamin C fights cerebral oxidation and regulates brain transmitters, while vitamin B is an excellent nutrient because it is also fiber and has magnesium, copper, flavonoids, capsaicin (in hot peppers), and, in the case of red peppers, lycopene. It is a vegetable abundant in antioxidants, which makes it ideal for keeping the brain young and energetic, improving mental agility, cognitive processes, concentration, and memory; also very convenient to prevent or slow down brain deterioration.

14.-Celery

Celery is one of the foods with the most luteolin in its composition, an element that helps reduce brain inflammation, one of the main causes of neurodegeneration. In addition, the luteolin contained in celery, due to its anti-inflammatory characteristic, is also a compound that prevents memory loss and helps improve cognitive processes.

15.-The beetroots

Beetroot is rich in vitamin C and other antioxidants, but it also contains nitrite acid, which also dilates the arteries and opens the blood vessels, regulating blood pressure and helping circulation and therefore oxygenation, which reduces the stress factor. risk of having a stroke. Nitric acid strengthens the immune system, which contributes to the destruction of bacteria that attack brain tissue; l on the other hand, beets have other anti-inflammatory bioactive that also help improve blood flow and decrease the chances of having a stroke. The idea is to consume the beetroot in juice; Drinking a glass at breakfast is the perfect way to help our brain face the day.

16.-Carrots

The carrot is a vegetable that is usually directly linked to healthy eyesight, however, it is also an excellent food for the brain. Carrots are rich in antioxidants, especially beta-carotene, which helps improve memory. On the other hand, the daily consumption of vitamin A in carrots, which is what makes them ideal for eyesight, is also very good for preventing strokes as well as heart diseases. On the other hand, carrots, especially prepared as juice, are excellent as a source of energy, since they are rich in iron, a fundamental component in red blood cells that oxygenate the body, especially the brain.

Dairy

17.-Yogurt

Yogurt is not only an ideal food for the digestive system, but it is also excellent for the proper functioning of the brain, especially frozen yogurt, which improves mood since it helps to reduce levels of anxiety, anguish, and pathological stress. , helping considerably to reduce pathologies related to depression. On the other hand, it is a food that greatly favors good memory and thanks to its benefits for the gastrointestinal system, it helps proteins to be digested more slowly than carbohydrates, thus maintaining the body's energy for longer. , helping concentration and brain activity. Yogurt also contains a type of bacteria that attacks and neutralizes toxins, which is necessary for cleansing the entire body.

18.-Parmesancheese

This cheese, in addition to being a great source of vitamins B, A, D, E, B2, and tyrosine, also contains tryptophan, the so-called "amino acid of happiness", a precursor of dopamine. This is one of the 20 essential amino acids that the body, unable to process by itself, needs to obtain through food. Tryptophan helps memorization, concentration, and learning and also combats insomnia caused by melatonin deficiency, the hormone responsible for regulating sleep. This amino acid present in Parmesan cheese also helps reduce stress, as it activates serotonin, which balances the nervous system. It also decreases anxiety levels when eating, and works as an inhibitor of some pain, including headache.

proteins

19.- Blue fish: Salmon, tuna, sardines, and oysters (Crassostrea)

Fish is one of the foods best known for its great contribution to the health of our brain; however, it is not about consuming any type of fish; blue fish is ideal to take care of our brain. When we talk about oily fish, we are referring mainly to salmon, tuna, sardines, and oysters.

This type of fish has many benefits for the cognitive system, providing nutrients that promote concentration, memory, and intellectual performance. It is a source of proteins and lipids, in addition to containing minerals such as phosphorus, zinc, and iron. As for vitamins, it has vitamin B, some also A, D, and E. However, sardines and oysters are especially rich in vitamin B12, a component that relaxes the nervous system, providing energy to the brain and allowing it to be more agile in its cognitive functions.

All this is added to the high content of omega 3 that oily fish contain to a greater extent than the rest. Omega 3 is a fatty acid that protects the brain from oxidation, and inflammation and reduces the risk of chronic attacks that damage the neuronal structure. It is one of the greatest benefits present in oily fish since it prevents neuronal deterioration, and dementia and slows the progression of Alzheimer's disease.

20.-Chicken

Chicken has a high protein content, thanks to which an amino acid known as L-tyrosine is released that contributes to the speed and agility of thought, improving intellectual capacity. Chicken is also an excellent source of vitamin B12, necessary for the proper functioning of the nervous system and cognitive abilities, which also helps slow neuronal deterioration in the elderly. This vitamin, present especially in chicken breast, combats stress and anxiety and helps concentration.

21.-Eggs

The egg is not only a great source of protein, but its yolk contains a large amount of choline, an essential nutrient that contributes to improving memory and is closely related to the good development of the fetal brain. The egg is also rich in vitamin B12, E, and D, which help to manufacture neurotransmitters, which benefits cognitive functions and stimulates brain development.

Oils, seeds, nuts, and others

22.- Nuts

Nuts and neurons have always been linked. Walnuts are nuts that contribute to working memory, that is, short-term storage and learning, as well as being beneficial for the balance of mood since they help the production of serotonin, which makes walnuts produce an antidepressant effect. They are a good source of omega 3, omega 6, vitamin E, and other nutrients such as magnesium, selenium, and polyphenols, these are fundamental components in cognitive functions, especially critical thinking, comprehension, concentration, and deductive reasoning. Thanks to all these benefits, walnuts are considered one of the ideal foods to prevent and reduce the risks of Alzheimer's disease, because they provide us with a protective layer that protects us against brain aging and therefore increases our longevity by lengthening our life. useful life. It is recommended to consume nuts at least three times a day.

A recent study in the "New England Journal of Medicine" reveals that the consumption of walnuts reduces mortality by 20%. It also prevents brain degradation and provides other benefits such as: lowering blood pressure, reducing the risk of cancer, etc.

23.- Almonds

Almonds also provide benefits against Alzheimer's disease since, thanks to their phenylalanine content, they are boosters of brain activity, providing nutrients to the nervous system and contributing to proper neuronal functioning. Phenylalanine is a substance that travels through the bloodstream to the brain, where it stimulates the production of adrenaline, noradrenaline, and dopamine, hormones that stabilize mood, making almonds an ideal food to balance stress levels. anxiety and depression and not only that, but they help reduce body pain and mental exhaustion. Almonds also have riboflavin and L-carnitine, two elements that stimulate brain activity and participate in the creation of interneuronal connections, helping memory and learning.

24.- Sunflower seeds

Sunflower seeds are high in zinc, iron, choline, magnesium, and phosphorus, elements that help intellectual performance by improving concentration and short-term memory. They are also a natural contributor to increase vitality and energy, keeping the brain active thanks to its vitamin B1 which reduces nervous system problems and chronic fatigue. Sunflower seeds contain oleic acid, vitamin E, and folic acid, among many other components that take care of your brain.

25.- Sesame

Sesame, also known as sesame, is one of the best foods for the brain, as it is rich in amino acids and tryptophan, from which melatonin and serotonin are derived, two hormones related to mood and learning. In addition, it contains sesamol, a component of sesame oil that has an antioxidant and anti-inflammatory effect. Sesame has lecithin, an ideal substance for the brain, and a lack of it can cause chronic fatigue, so the consumption of this food is beneficial to keep this important organ active and functional.

Sesame or sesame is highly recommended to combat memory loss, nervous depression, extreme excitability of the sympathetic nervous system, insomnia, stress, mental exhaustion, and irritability, as it promotes rest, stimulates cognitive activity, slows the aging of cells, and is beneficial for the proper functioning of muscles, including the brain.

26.- Olive Oil

Extra virgin olive oil, in addition to being anti-inflammatory, contains a large number of antioxidants that, of course, improve brain function, preventing cell deterioration due to free radicals. This makes it excellent for improving memory, delaying cognitive wear and tear as a result of old age, and preserving the connections between neurons; It also reduces the risk of suffering brain attacks since it reduces the formation of amyloid plaques and neurofibrillary tangles (which are an abnormal set of proteins) in the brain.

27.- Chia

In addition to being an ideal food for celiacs, since it is gluten-free, chia seeds contain fiber, antioxidants, and omega 3, an excellent fatty acid for strengthening the central nervous system, improving cognitive abilities, and combating brain oxidation. It is a good alternative for those who do not like fish too much. It also contains protein, potassium, iron, and calcium, which are very positive for energizing and revitalizing our body and especially keeping the brain young and active.

28.- Turmeric

Turmeric is a species contained in curry, whose main component is curcumin, an antioxidant and anti-inflammatory substance that is also considered a neuroprotective agent because it is capable of crossing the blood-brain barrier. Another important benefit of curcumin is that it inhibits the buildup of amyloid beta protein and destroys already created amyloid plaques, which are the building blocks found in the development of Alzheimer's disease. Curcumin also improves memory and stimulates neurogenesis, that is, the production of new brain cells; all this makes it ideal for fighting dementia, and neurodegenerative diseases and in general improving neurocognitive functions. Although curcumin is present to a greater or lesser extent in curry, it is suggested to consume it in turmeric powder for greater benefits.

29.- Cinnamon

Cinnamon is one of the main sources of antioxidants, more than garlic and oregano, preserving the brain and the body in general from the deterioration caused by free radicals; it also helps protect neurons, balances levels and improves motor functions. Cinnamon also contributes to preventing the accumulation of tau protein that forms neurofibrillary tangles, the main cause of Alzheimer's disease (along with amyloid plaques), which is why it is considered one of the fundamental foods to counteract neurodegenerative diseases.

30.- Dark chocolate

Psychologists, psychiatrists, and neurologists show a consensus when it comes to recommending dark chocolate. Numerous studies confirm that this food, due to its high cocoa content, is very good for brain health, because it increases blood flow, reducing the risk of brain disorders such as strokes or strokes, improves cognitive functions, and releases "happiness hormones". ” called endorphins, which improves mood and helps combat stress, depression, and anxiety. Cocoa is also a good source of antioxidants that help protect the brain from free radicals; but although dark chocolate is excellent for brain health, it should not be abused due to its caloric content. However, chocolates with amounts between 85%-100% of the product contain little sugar and if it is also defatted, there is no problem in consuming it daily.

Conclusion

In summary, the best thing to take care of our brain and preserve our mental health is to eat enough whole foods, avoid refined and added sugar, opt instead for natural sugar from fruits and vegetables; eat enough protein (including eggs, oily fish and chicken) combining it with carbohydrates, and finally, integrate seeds and nuts into your daily diet without adding salt, use olive oil in salads and meals. Everything is reduced to reducing the consumption of processed food, refined sugars, and junk foods and instead eating a balanced diet with foods that provide high nutritional, vitamin, and antioxidant content, which keep our brain young and active, balance the state of encouragement and keep away disorders and diseases that harm the health of our mind.