Agroaldea
Brain, I like any other organ in our body, You need a daily supply of nutrients that are vital for proper functioning, as well as to sustain a structure which is renewed incessantly.
The book 'Feed your brain’ of chef Santi Avalos, (RBA, 2014), He explains that "the brain needs antioxidants, vitamins such as C or E and fiber, some nutrients that are very easy to get on a diet like ours, where abound fruits, vegetables or legumes”.
according to Avalos, Mediterranean cuisine is among the most prized in the world, not only for its gastronomic delights, but by the great healing properties of raw materials.
As to whether the Mediterranean diet is so beneficial for the brain to the heart Avalos suggests that the heart like, the brain needs a fluid circulatory system, This is achieved with a fat quality as we provide the blue fish, olive oil and seeds.
The author further explains that the brain consumes, in operation, a lot of energy in the form of glucose, you should receive from foods rich in carbohydrates, and synapses of neurons are made through neurotransmitters that are synthesized from quality protein.
“When we live a diet rich in these nutrients, the brain receives the energy it needs time, It has the raw material for making synapses, and feels is protected by antioxidants ", Cook says.
[quote]They are especially important for brain health vitamins B6, C, E and folic acid, minerals such as magnesium and trace elements such as zinc, the iron, and iodine.[/quote]
Like this, adds Avalos, not only can prevent many mental disorders it is possible to increase the performance of our brain and delay skin aging.
Nutrients that help BRAIN
“The first is that the brain needs glucose, you should receive a steadily since hardly has reservations. This means that the best food for suministrársela are those containing complex carbohydrates, such as cereals, by passing the bloodstream gradually”, Avalos clarifies.
The brain also needs quality protein, rich in essential amino acids and very assimilable, to produce neurotransmitters, and certain types of fats, as omega 3 or phospholipids, although all are necessary in a balance.
As for micronutrients, They are especially important for brain health vitamins B6, C, E and folic acid, minerals such as magnesium, and section trace element zinc, the iron, and iodine.
These are, according Avalos, the 10 foods that are themselves master formulas for the mind in which explains why they are beneficial to the brain:
Apple
Especially for its richness in pectin, which it is a type of soluble fiber, which it has the virtue of protecting the brain from excess cholesterol and neurotoxic metals such as mercury, lead or cadmium. This same fiber promotes the balance of intestinal flora, where the general health of our entire body geste, including our thinking organ.
Quinoa
For its wealth of certain fatty acids, but especially for its high content of essential amino acids, which they are vital for the production of neurotransmitters. This food also contains minerals that are important for the brain such as iron, magnesium or phosphorus. On the other hand, Quinoa has a low glycemic index, meaning that provides glucose slowly and progressively, a positive virtue in the face of a good mental performance.
Sesame
This is interesting food for the brain because it contains fatty acids, who they are in a relationship that helps control cholesterol and triglycerides. It is also one of the best sources of lecithin improves blood circulation and is part of the neuronal structure of the brain. In addition, These seeds are a mine of minerals, especially magnesium and phosphorus, but also selenium, that protects nerve cells from oxidative damage caused by free radicals. Provides vitamin E in amounts.
Granada
The Granada is a great neuroprotective, because it is one of the most powerful antioxidant food known. Its rich in natural pigments is one of the reasons for this property, but also because it contains other polyphenols, also, strengthen small capillaries that supply the brain. Also it contains pectin and vitamin C in large amounts.
nuts
It is interesting for its essential fatty acids, as omega, among many other properties, help ensure a good blood flow in the brain. Nuts stimulate the production of neurotransmitters, and provide lecithin and important micronutrients for cognitive functions such as phosphorus, the iron, magnesium.
Egg
The egg is a protein source top quality, and this is good to facilitate the synapses of our brain neurons. It is rich in lecithin and vitamin B12 provides, very little vitamin in the plant kingdom, but necessary for the proper maintenance of the nervous system and the formation of red blood cells, necessary for oxygenation of the brain.
It verde
Green tea is interesting in a neuroprotective diet because it contains polyphenols, but above all thanks to a flavonoid (epigallocatechin gallate). Green tea can help us to give up coffee, a drink that excess can be neurotoxic, because it is an intellectual stimulant that keeps us alert, but not excite. It seems that under its effects we concentrate better and is easier to remember data. It helps prevent blood sugar spikes.
Avocado
This food is very rich in unsaturated fats, especially omega 9 which it is necessary for growth and good communication between neurons. The role of this particular fatty acid is important during the period in which there is a further development of the brain, prenatally, so it is important that pregnant women include avocados in your diet. It is also rich in vitamins A and C.
Began
Algae are generally concentrated extraordinary foods because many nutrients, as proteins of high biological value, and all the minerals we need in optimal proportions to be assimilated. Some algae provide much iron, which facilitates the oxygenation of the brain, with vitamin C, which helps integrate it into the body. Alginic acid from some algae is very effective in removing hazardous substances our brain.
Fish
Fish, Besides being a good source of quality protein and amino acids, heme iron provides the type which is assimilable. But above all, because they provide fatty acids of the omega series 3, and transformed into its most active forms (EPA and DHA), fulfilling very important functions for the heart, but also for the brain, as regulating blood pressure, improve circulation and produce vasodilatation.