The healthiest foods for the brain. Omega -3

Studies have shown that omega-3 fatty acids play an important role in brain health. This substance is converted to docosahexaenoic acid (DHA), an element that helps protect against dementia and Alzheimer's disease, experts at the University of Maryland Medical Center write. Studies have also shown that a low intake of omega-3 fatty acids could increase the risk of declining cognitive abilities. A rich source of this nutrient is fatty fish. However, omega-3 fatty acids are also found in vegetable sources, such as beans, flax seeds, nuts or canola oil.

Specialists recommend that we eat, in addition to fatty fish, dried vegetables, seafood, whole grains, carrots, spinach, currants, bananas, avocados and dark chocolate. All these foods are recommended for strengthening our memory, because they contain minerals, Omega 3 oils, phosphorus and vitamin B complex.

The healthiest foods for the brain. B complex

Foods rich in vitamin B, especially B1, B2, B6, B9 (folic acid) and B12 are: legumes (lentils, black beans, kidney beans, soybeans), chickpeas, whole grains, wheat germ, sunflower seeds, hazelnuts, cashews or peanuts. Experts point out that vitamin B12 is found mainly in animal products, so they recommend vegetarian food supplements that contain this nutrient. In addition to supplements, people who do not consume animal products can ensure their intake of vitamin B12 by consuming soy milk and fortified cereals.

The healthiest foods for the brain. Vitamins C, D and E.

Other important vitamins for protecting brain health are C, D and E, according to studies by researchers. A number of fresh fruits and vegetables, such as citrus fruits, strawberries, tomatoes, Brussels sprouts or broccoli can be included in the daily diet to ensure the necessary intake of vitamin C.

As for vitamin D, one of the most valuable sources is the sun, but also fortified cereals or orange juice.

Vitamin E can be found in whole grains, nuts, almonds, raw sunflower seeds, sesame, pumpkin, pine or hazelnuts.

A complex article can be found here about each food and its positive effects on the brain .