When we know that the brain consumes about 50% of the body’s energy needs, we better understand the influence of food on this capital organ.
With its billions of neurons and in particular synapses (area of connection between neurons), the brain must draw on food to guarantee its proper functioning.
Food does not only satisfy metabolic needs by acting, for example, on common physiological tasks, memory or concentration, but also has a preventive effect on neurological diseases such as the very frequent Alzheimer’s disease, especially with age.
6 foods to eat regularly for good brain health:
As a general rule, a balanced diet allows the brain to function properly and acts preventively against degenerative diseases such as Alzheimer’s.
Water. You should drink at least 1.5 liters of water or other liquid per day. We know that the body naturally eliminates 2.5 liters of water, but since we absorb about 1 liter of water with food, 1.5 is therefore the ideal amount.
Pisces. It is important to eat fish at least once or twice a week. A crustacean often recommended by nutritionists is pike-perch. A freshwater fish rich in omega-3 and low in calories, with only 90 kcal per 100 gr. Omega-3s are known to play an important role in neurological processes and should be consumed regularly.
Other fish rich in omega-3s are salmon, as are most freshwater fish. Omega-3 could also have a metabolic effect on insulin, with a positive influence on Alzheimer’s disease. Fish are also rich in certain amino acids such as methionine, precursors of the neurotransmitter acetylcholine.
They are rich in slow sugars. The brain needs sugars to ensure its functioning, so cereals are an ideal source. They have the advantage, compared to fast sugars, of being absorbed gradually.
Coffee and black tea are excellent for promoting concentration, creativity and alertness.
Fruits and vegetables.
At the base of a healthy and balanced diet, fruits and vegetables are rich in vitamins and minerals, nutrients that play a key role in the brain. Vitamin B1, which is found in large numbers in legumes, plays a key role in glucose metabolism. Fruits and vegetables also contain a lot of antioxidants like carrots, with an important protective effect on cells and especially neurons. These foods also provide water and sugar (glucose), as we have seen essential for brain tissue.
Whether red or white, meats are the source of essential nutrients for good brain function such as iron, vitamin B1, phenylalanine (amino acid) or tyrosine (amino acid). Be careful, however, not to eat too much meat, in fact the proteins of meat once digested can produce homocysteine, a molecule harmful to the brain.
Finally, let’s highlight 2 essential aspects in addition to diet to promote good brain function: regular exercise and good sleep.