A good mood and a vital memory
Being alert and clear, being in a good mood, keeping a vital memory… More and more it appears that this also depends on what you eat. Because the food on your plate does not only affect your body but also your brain. Make sure these six foods are regularly on your menu and your brain will thank you.
1. Fatty fish
Unsaturated fats are just about the most important building blocks for our brain. And the right unsaturated fatty acids are in fish. Oily fish such as salmon, herring, mackerel and sardines in particular contain a lot of these so-called omega-3 fish fatty acids. Research indicates that eating fatty fish protects against brain deterioration in old age.
2. Nuts
Nuts, and above all walnuts, are perfect food for your brain. Not only do they contain a lot of fiber, which is beneficial for your gut, but also the right kind of fats. Nuts are full of unsaturated fats. And of all nuts, walnuts contain the most omega-3 fats. Would that make them so similar in shape to brains?
3. Dark chocolate
The power of chocolate is most likely in the polyphenols. These substances are thought to reduce the risk of stroke by counteracting arteriosclerosis and inflammation. Polyphenols occur naturally in cocoa. The darker the chocolate, the more cocoa and therefore the more polyphenols. But they are also in wine, olive oil, berries, tea, coffee, walnuts and vegetables.
4. Coffee
Caffeine increases alertness and concentration. This is shown by scientific research. There is also evidence that three to four cups of coffee a day helps protect against the onset of dementia. Whether this is only due to the caffeine or also to other components in coffee is not yet clear.
5. Lots of vegetables in all colors of the rainbow
The fact that people in the blue zones grow old with a healthy brain, partly due to the amount of vegetables they eat. Vegetables provide many bioactive substances. Each color of vegetable yields a different kind. They often act as antioxidants and can thus prevent direct damage to brain cells. But vegetables also provide polyphenols that help to keep the blood vessels in the brain healthy. And vegetables are also packed with fiber. These are – with a detour through your intestines – beneficial for your brain.
6. Fermented Products
Yogurt, kefir, sauerkraut, kimchi… all examples of products that contain live bacteria. These are usually the beneficial lactic acid bacteria. These have a positive influence on the bacterial composition in the intestines. That works just like the good bacteria (probiotics) that are added to dairy drinks or powders. And the more favorable the bacterial composition in your gut, the more favorable that is probably for your brain.
The brain-gut axis
It may sound crazy, but a large part of your brain health runs through your gut. The better the condition of your intestines, the more favorable it is for your brain functions. Our gut is surrounded by such an extensive nervous system that it is sometimes referred to as the second brain. This nervous system regulates everything in your body and transmits signals to your brain and vice versa. The bacteria in your gut play a major role in keeping that second brain healthy. The more varied the composition of bacteria in your gut, the better. Fiber-rich food, among other things, helps to keep the bacterial composition in the intestines varied. Fiber is excellent food for the bacteria in your gut.
