The best foods for our brain

What foods help keep our brains healthy?

Did you know that the brain is the organ of the body that needs the most energy?

For this reason it is so important that we feed properly throughout the day, to provide our brain with the fuel necessary for its proper functioning.

The best thing for the health of our brains is to be able to maintain a stable energy level throughout the day, and avoid the ups and downs.

10 Foods that will help keep our brains in shape.

Eating these foods will protect the cells in your brain, improve your memory, and even reduce your chances of developing Alzheimer's disease.

1. Whole grains.

In order for our brain to function properly, it needs an adequate and constant supply of energy.

This is best achieved with whole grains with a low glycemic index, ie they release the glucose into the blood.

After ingesting a low-glycemic food, glucose will rise slowly, without producing blood glucose spikes or abrupt release of insulin, which means that energy will be circulating in our body for a longer time.

2. Avocados

This fruit is one of the healthiest you can consume. Although avocados may have a bad reputation for their high fat content, it is important to keep in mind that these are mostly monosaturated fats (the "good" type), which helps keep blood sugar levels stable.

They contain vitamin K and folic acid, so they help prevent the formation of blood clots in the brain, and help improve cognitive function, especially memory and concentration.

They are also rich in vitamin B and vitamin C, which are not stored in your body and need to be replenished daily. In addition, they have the highest levels of protein and the lowest sugar content of any other fruit.

3. Fatty fish.

Essential fatty acids can not be produced by the body which means that they must be obtained through diet.

Omega-3s are found in blue fish (in the form of EPA and DHA). These fats are important for a good functioning of the brain, heart and joints. Low levels of fatty acids have been linked to an increased risk of memory loss and Alzheimer's disease.

The main sources of fatty fish include salmon, trout, mackerel, herring, sardines, herring and sardines.

4. Blueberries.

It is one of the foods most rich in antioxidants, including vitamin C, vitamin K and fiber. Its high levels of gallic acid makes cranberries a particularly good fruit to protect the brain from degeneration and stress.

Also protective compounds called anthocyanins that improve or delay short-term memory loss.

5. Tomatoes.

They have lycopene, a potent antioxidant that could help protect against the type of free radical damage to cells that occurs in the development of dementia, especially Alzheimer's disease.

6. Pumpkin seeds.

More rich in zinc than many other seeds, pumpkin seeds supply this valuable mineral that is vital to improve memory and cognitive abilities. They are also rich in magnesium that has antistress function, vitamins of group B and tryptophan, which is precursor of the serotonin, the neurotransmitter in charge of mood.

7. Broccoli.

It is one of the best foods in the brain out there. Broccoli is a great source of vitamin K, which improves cognitive function and intellectual ability. It helps you keep your memory sharp.

It is rich in glucosinolatos, some compounds that seem to delay the deterioration of acetylcholine. Acetylcholine is a neurotransmitter that uses the central nervous system to function properly and to keep our brain and our memory in shape. Low levels of acetylcholine are associated with Alzheimer's disease.

It is also loaded with vitamin C.

8. Nuts.

Better not toasted, and in particular nuts.

Nuts are a great source of vitamin E, along with green leafy vegetables, asparagus, olives, seeds, eggs, brown rice and whole grains. Adequate intake of vitamin E may help prevent cognitive impairment, especially in the elderly.

9. Black chocolate.

Chocolate is rich in flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to the brain.

10. Green leafy vegetables.

Eating green leafy vegetables such as kale, collards, spinach, or romaine can help keep dementia at bay. Green leafy vegetables are rich in vitamins A and K, which help fight inflammation.

The importance of exercise.

Do not forget that in addition to a healthy diet, exercise helps keep our brains in shape. Regular exercise improves cognitive function, slows down the aging process of the brain, and helps us process information more effectively.