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18 best foods for the brain

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Discover the 18 best foods for the brain.

Salmon, chocolate, oatmeal, nuts … taking care of your mental health is much easier than it seems.

Incorporate these 10 foods into your diet and you will notice the benefits immediately: greater concentration and agility, better mood …

The brain is undoubtedly our most valuable and important organ since it acts as the director of our body.

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We reason, we think, we speak, we move and ultimately, we give thanks to him.

So if it were within your power to help your brain stay healthy, strong, and clear-headed for longer, wouldn’t you?

Here we recommend a list of the 10 best foods for you to strengthen and take care of your brain. Don’t miss out on your shopping list!

1. Oatmeal

Taken for breakfast, oatmeal helps control sugar and cholesterol levels, two fundamental parameters for good brain health.

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Oatmeal is also anxiolytic, albeit slow-acting, and it fights stress and other nervous system problems. Taken regularly, it improves concentration and performance in times of special intellectual effort. If you are on exams, incorporate it into your diet!

2. Blueberries

Red and purple fruits are an important source of polyphenols, substances that help fight oxidative stress. Blueberries, therefore, help prevent or delay degenerative brain diseases, such as Alzheimer’s.

The vitamin C present in these berries also can lower lipid levels and optimize the functioning of neurons.

3. Bluefish

Salmon, tuna, mackerel, or sardines are rich in Omega 3 fatty acids, basic for neuronal functions.

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These nutrients are also effective in slowing the progression of mild cognitive impairment in the early stages and can help prevent diseases such as Alzheimer’s or Parkinson’s.

They also help improve vision function. Why don’t you start including it in your diet with this salmon ceviche recipe?

4. Yogurt

Several studies suggest that yogurt (always natural or Greek, without additives) not only helps regulate intestinal flora but that there is a direct relationship between the bacteria in our intestines and the proper functioning of our brain.

This rich food can also dramatically improve mood and counteract anxiety, stress, or depression.

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5. Walnuts

Walnuts are rich in omega 3, omega 6, and vitamin E, three essential elements for neuronal function. These nuts help develop memory and promote short-term learning.

In addition, they have a slight antidepressant effect, since they favor the production of serotonin, a substance related to well-being. Take 3 or 4 nuts a day and you will notice a general improvement in your mood.

6. Broccoli and collard greens

Broccoli is a staple on the health food list, as it is packed with benefits. Like cauliflower, cabbage, or Brussels sprouts, it provides sulforaphane, an antioxidant with neuroprotective properties that helps preserve the integrity of the blood-brain barrier. In other words: it protects the brain from the attacks of free radicals.

Including strawberries in the five pieces of fruit recommended daily will provide you, among other benefits, antioxidants, which help delay the aging of both the skin and the body.

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7. Walnuts

Walnuts contain high amounts of folic acid and B vitamins. They are very beneficial for the nervous system and the brain. So you know, if you want to hit the coconut, eat walnuts.

8. Plain yogurt

Natural yogurt is one of the foods that most helps digestive health. It also has a high content of proteins, calcium, and vitamins of the B complex, which are a great source of energy.

9. Blueberries

Blueberries contain high amounts of antioxidants and are very rich in vitamin C. This combination is a great help for our immune system.

10. Mustard

Mustard is a food that contains high doses of phosphorus and potassium, ideal for our muscles. It also has vitamin C, perfect for preventing colds.

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11. Lentils

Lentils are an important source of fiber, which is very beneficial for our digestive health.

They also have group B vitamins, which among their benefits, is the prevention of anemia.

12. Chestnuts

Chestnuts are the best of nuts. They are low in fat, satiating, and also help with fluid retention. Perfect to include in our diet!

13. Dark chocolate

Chocolate lovers, take it easy. Chocolate is by no means unhealthy, did you know that they are rich in antioxidants? In addition, experts recommend eating between one and two ounces of chocolate a day. Joy!

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14. Quinoa

Quinoa is a great supplier of potassium for our body and is also rich in proteins, which help strengthen our muscles. And it is delicious in the salad!

15. Chocolate

We are in luck! Surely you have ever heard the famous saying that an ounce of chocolate a day improves memory and brain health.

Chocolate (always dark or with more than 70% cocoa) increases blood flow to the brain, improves cognitive function, and releases endorphins, the hormones of happiness.

That explains why we feel so good after eating it. Of course, due to its calories, it should not be abused.

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16. Avocado

Like chocolate, and despite having a high number of calories, avocado helps prevent neurodegenerative problems.

This fruit (or vegetable) is rich in healthy monounsaturated fats, high in vitamin E, and lowers blood pressure and inflammation.

In addition, it is also rich in fiber, like the rest of the foods that you can see in the following list.

A red apple, with skin included, provides 2.8 grams of fiber.

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It is recommended to consume all fruits with skin since, in this way, the contribution of fiber is greater than if it is ingested without it. Of course, we must first wash the fruit.

17. Eggs

In addition to being an extraordinary source of protein, the yolk of the egg contains a high amount (around 30% of the recommended intake) of choline, a fundamental substance in functions related to memory; fetal brain development, and the prevention of heart or liver disease.

This compound also helps eliminate compounds that could cause inflammation.

18. Tomato

The lycopene contained in this superfood has proven to be a great ally for the prevention of many diseases such as stroke or stroke.

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Fresh, dried, crushed, in sauce … you can take this vegetable in any way, its properties will remain intact.

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