Brain: superfood to nourish it naturally

The studies on brainan organ that contains about 100 billion neurons and makes permanent connections called synapses, have come a long way in recent years.

New ideas have also appeared for caring for him, especially in old age, when he is threatened by dementia or Alzheimer’s. And one of the most effective formulas for keeping you healthy and active is the MIND diet, or Mediterranean intervention diet neurodegenerative delay.

Developed by doctors at Rush University Medical Center in Chicago, it is recommended by the American Association of Retired Persons (AARP), an American organization focused on the needs and interests of those over 50. But what are the superfoods to nourish the brain naturally?

Brain: superfood to nourish it naturally

Here are the five most important foods in the MID diet to help the brain:

1. Green leafy vegetables. A study in the journal Neurology revealed that people aged 58 to 99 who ate half a cup of these cooked vegetables or one cup of raw vegetables a day had less cognitive decline. Therefore, this diet includes at least six servings of these vegetables per week.

2. Berries. While all fruits are good for you, blueberries and strawberries contain brain-boosting substances, according to a study in Annals of Neurology of women over the age of 70. The study showed that eating half a cup of blueberries and strawberries a week helped improve brain health compared to non-eaters. The secret: flavonoids, which work like antioxidants and anti-inflammatories. In the MIND diet, berries must be present two or more times a week.

3. Fish. There are not many doubts about the benefits of eating fish, because it contains Omega 3. Another study published in Neurology found that men and women in their 70s and 80s who ate more fish than others had fewer memory problems. Scientists believe that fatty acids, known as Omega 3, protect the brain.

4. Nuts. Five or more servings of nuts a week also help the brain, according to a Harvard University study of women over the age of 70. Those who ate five or more servings of nuts a week performed better on cognitive tests than those who didn’t eat them. Since nuts are packed with nutrients, they could contribute to lower inflammation records, insulin resistance and better blood fat levels. Almonds and pistachios are other recommended nuts.

5. Cocoa. Cocoa beans also contain flavonoids, which are known to support heart health. But in addition, they can accumulate in the brain, especially in related regions learning and memory. In this way, they prevent long-term brain damage. Turmeric (source of curcumin) is also very good for the brain.