Taking care of your brain is like the rest, it takes place on a daily basis. And for that, what could be more beneficial than a good diet? The CNBC site (source 1) relays the list of essential ingredients for a healthy brain written by Patricia, Bannan, an American dietitian-nutritionist.
For effective results, she recommends putting these 35 foods on your next shopping list. Let’s start with the ray of complex carbohydrates. She recommends stocking up on pumpkin seeds, apples, chickpeas, strawberries, and oatmeal. These foods contain more fiber and help stabilize blood sugar.
Next, she advocates buying eggs, salmon, lentils, chicken, and lean beef. “Protein is necessary for healthy energy levels. They take longer to digest than carbohydrates.which keeps your blood sugar levels balanced and provides long-lasting energy,” the CNBC site details.
Another essential food in your basket: healthy fats. For this, avocados, olives, tofu, dark chocolate and sardines must, according to the nutritionist, become staples in your kitchen. Indeed, omega 3 are beneficial for the brain since they improve moodprevent inflammation, reduce blood pressure, etc.
In addition, the nutritionist also recommends consuming spinach, asparagus, Brussels sprouts, pomegranates and shellfish. Thanks to their folate concentrationthese foods may prevent certain neural tube defects.
Iron and vitamin C
Another essential nutrient for a healthy brain: iron. To refuel, then think with potatoes, turkey, cashews, kidney beans and quinoa. So many foods that will allow you to better fight against fatigue and guarantee good functioning of your brain!
In addition, the nutritionist encourages you to stock up on foods rich in vitamin C. So add oranges, lemons, kiwi, peppers and tomatoes to your shopping list. Finally, she recommends choosing cherries, grapes, barley, broccoli and pistachios. These foods make it possible to fill up with nutrients essential for the production of melatonin and therefore to find the way more quickly to the arms of Morpheus.