Made up of billions of nerve cells, the brain represents on average only 2% of the weight of the body. It weighs regarding 1.4 kg in adults. But it alone consumes 20% of the body’s total energy, so intense is its activity. This is why it is important to feed it well. Here are the foods to favor to facilitate the functioning of your brain.
The salmon
On the list of foods good for the brain is salmon, and more generally, all fatty fish (mackerel, trout, sardines, herring, etc.). And for good reason, they are very rich in omega 3. These polyunsaturated fatty acids are essential for the proper development and proper functioning of the brain. They protect neurons, and promote good communication between them via connections called synapses.
Wholemeal bread
Starchy foods, and more particularly those with a low glycemic index, such as bread and brown rice, whole pasta, or even legumes (lentils, red and white beans, chickpeas, etc.), are also among the foods to be preferred. They act like real fuel. The sugar from starchy foods will be released slowly and gradually, thus providing energy (carbohydrates) to the brain on a continuous basis.
The blueberries
On the fruit side, we can mention blueberries, which are very rich in polyphenols (up to 280 mg / 100 g), powerful antioxidants that help neutralize free radicals, molecules responsible for brain degeneration. Eating these little blue berries helps slow the decline of brain function. Note that blackberries, raspberries, strawberries and currants are just as beneficial.
Red meat
Iron is essential for the brain. If there is a lack of it, the blood will have difficulty doing its job, and the brain will not be properly oxygenated. Knowing that this organ consumes regarding 40% of the inspired air every day. To avoid an iron deficiency, be sure to include red meat in your menus, especially offal, such as pork liver (18 mg of iron per 100 g), lamb kidneys (12 mg of iron per 100 g), and seafood, such as mussels and oysters for example.
Nuts
There’s a reason why walnut kernels look so much like the two hemispheres of our brains. Source of fatty acids, fibers, proteins, minerals and trace elements, this nut improves our cognitive abilities, strengthens our memory, helps fight once morest cell oxidation, and promotes neurogenesis, process of formation of a neuron.
Oysters
Particularly rich in zinc, iodine, iron and vitamin B12, oysters are particularly good for memory. Ideally, you should eat a dozen a week to be healthy.
legumes
Lentils, and more generally legumes, are renowned for their vitamin B9 and B3j intake, which can be very beneficial for the proper functioning of the brain.