How to consume apple, carrot and walnut to strengthen memory

Fruits and vegetables adds vitamins and nutrients to our health. And among the immense variety emerges an ideal combination to strengthen memory and have a more agile brain: carrot, apple and walnut.

For the mental health It is essential to take care of the brain: a sophisticated structure, equipped with 100 billion neurons it is near to 4 trillion connections among these, many are still unknown.

“There are 13 vitamins essential for normal cell function, growth and development,” he explains. MedlinePlus, the United States National Library of Medicine.

And he underlines that vitamins are found naturally in foods, hence the importance of choosing what we decide to consume.

In this sense, juices and natural smoothies represent one of the great contributions to memory and concentration.

Because apple helps improve memory

An old saying goes: “Everyday apple, extraordinary health”. And beyond the exaggerations, we know the advantages offered by this classic fruit.

Below are some of its properties, some less known:

• Its bioactive compounds provide antioxidant compounds, such as carotenoids and flavonoids.

• Large amounts of fiber. Among these, the pectinwhich prolongs the feeling of satiety.

• Promotes heart health.

• Rich in C vitaminalso contributes vitamin E, potassium and phosphorus.

• He boronlittle known mineral, facilitates the assimilation of calcium and magnesium.

• It contains cellulose, hemicellulose, lignins and pectins, substances that increase the absorption of water in the intestine and help the formation and waste disposal.

• Thanks to its prebiotics it contributes to the health of the intestine and the immune system.

The carrot as an ally of mental health

Vitamin A present in carrots has a powerful action antioxidant action that strengthens the immune systemimproving the response against pathogenic organisms, such as viruses, bacteria and fungi, spreads the portal Your Saude.

It also contains falcarinola bioactive compound with immunomodulatory propertieswhich prevent the development and multiplication of cancer cells in the body, they expand.

To fight free radicals, beta carotenes present in carrots They prevent the oxidation of fat cells, reducing the levels of the so-called “bad” cholesterol or LDL in the blood, avoiding situations such as heart attack and heart failure.

In this sense it helps control blood pressure, as it promotes arterial health, facilitating blood circulation. Even in the head.

Its contents Potassium also helps eliminate excess sodium in the body. through urine, promoting blood pressure balance and preventing high blood pressure.

The Saber Vivir portal also explains: “The carrot is too rich in fibre which slow the absorption of sugar from food, helping to balance insulin and blood glucose levelsavoiding insulin resistance and diabetes.

Walnuts, the ideal superfood for the brain

The site describes 19% of adults aged 50 and older with cognitive impairment ranging from mild deficits to Alzheimer’s disease. Medical News Today (MNT).

A study conducted by professionals showed that daily consumption of nuts increased blood flow to various areas of the braincomprising the left frontal lobe, the bilateral prefrontal cortex and the frontal lobe, warns the specialized health portal.

On the other hand, after consuming nuts, the participants were able to do so remembers 16% more words in a verbal memory task.

The doctor Dana Hunnessenior clinical dietitian at UCLA Medical Center and assistant professor at the Fielding School of Public Health in Los Angeles, was asked about the topic.

He said researchers suggest that walnut consumption keeps blood vessels in the brain healthy, possibly reducing inflammation that is linked to lower cognitive function conditions such as Alzheimer’s disease.

In addition, dried fruit, especially nuts, with their high content of Omega 3, Omega 6 and essential vitaminscontribute to maintaining mental health.

Dani Felber, Integrative brain health dietitian and owner of Targeted nutrition and well-beinghe stressed: “Our brains are particularly sensitive oxidative stresswhich over time damages our brain cells, leading to decreased memory and cognitive function,” he posts.

He added: “While cognitive decline is a normal part of the aging process, slower rates are associated with higher antioxidant intake. Nuts, especially pecans, have significantly higher levels than cranberries.“.

How to prepare apple, carrot and walnut juice

To consume these three foods, a smoothie or smoothie is a great option.

Here is a simple step by step:

ingredients

• Two carrots

• An Apple

• Half a cup of walnuts

• Half a cup of water

Preparation method

• Peel the carrots and cut them into small pieces.

• Do the same with an apple.

• Chop the walnuts and fill half a cup with them.

• Half a cup of water.

• Add all the ingredients into the blender to get a drink rich in essential brain nutrients.

• Don’t filter what you get and consume everything, because then you can make the most of the benefits of the fiber present in the mixture.