Foods for Better Brainpower

Brain structure and diet: why does the brain not like it when you overeat?

One of the factors that has a negative effect on the functioning of the brain is overeating. As an organ with high energy needs, the brain is rich in organelles called mitochondriawhose purpose is precisely the production of energy, derived mainly from glucose and oxygen, but also Fatty acids (during a period of prolonged starvation). As a side effect of this process, they are also produced free radicals, that is, highly reactive molecules that destroy cellular structures, including neurons. Eating too much according to the body's needs, combined with a sedentary lifestyle, leads to excessive production of free radicals, which accelerates the aging processes of the brain.

Mitochondria, and therefore the brain, need many compounds to work, among others B vitamins, magnesium, coenzyme Q10 or antioxidants. These substances can be found in vegetables, especially dark green (e.g. kale, broccoli, spinach), but and those in other colors (eg. eggplant, carrot, red pepper), Berries (eg strawberries) or chocolate with a cocoa content of more than 70%. Coenzyme Q10 It is best to introduce in the form of supplementationbecause its amount in foods is insufficient to cover the needs of the body.

The brain, in addition to compounds important for the work of mitochondria, needs building substances and necessary for nerve transmission, that is fat and protein. Fats beneficial for mental performance are those unsaturated, contained e.g. in fatty fish (sardines, herring, halibut), nuts and seeds (e.g. walnuts, Brazil nuts, almonds, flaxseed) or olive oil. Protein plays a special role because amino acids are produced neurotransmitters, such as dopamine or serotonin. Protein sources should be mainly legume seeds or nuts, to a lesser extent fish and poultryand sporadically red meat. In turn, the preferred source Carbohydrates there are — in addition to vegetables and berries — whole grain products, e.g. quinoa, black rice, groats (buckwheat, pearl barley) or wholemeal rye bread.

Eat These Foods Occasionally

Negative effect on the work of the nervous system have saturated fatty acids and trans fatswhose source is highly processed products, e.g. sweets and confectionery, fried meat (and meat products, like sausages, kabanos), fast food, as well as fatty cheeses (eg camembert). You do not need to eliminate them completely from your diet, but it is worth limiting yourself to eating them only once in a while.

Diet of the mind — what is it?

Scientists have constructed the principles of a diet that is based on foods with a documented neuroprotective effect, that is, protecting the nervous system from adverse changes related, for example, to the aging process or diseases (e.g. Alzheimer's disease). MIND diet, that is, Mediterranean-DASH Intervention for Neurodegenerative Delay is a combination of the Mediterranean diet and the DASH diet (which aims to reduce hypertension). Distinguishes 10 groups of products that support the work of the brain and 5, which contribute to the acceleration or aggravation of adverse changes (neurodegenerative processes). Brain-healthy foods provide the compounds listed in the previous section of the article.

FOODS THAT ARE HEALTHY FOR THE BRAIN

Below you will find detailed groups of foods that are healthy for the brain and those that are better to eat occasionally.

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FOODS THAT ARE HEALTHY FOR THE BRAIN:

Dark green leafy vegetables, e.g. spinach, kale, broccoli

Other vegetables, e.g. zucchini, carrots, tomatoes, peppers

Berries, like strawberries, blueberries

Nuts, eg Italian, flaxseed, almonds

Wholegrain products, e.g. rice, buckwheat, wholemeal bread

Legume seeds, e.g. beans, chickpeas, lentils

Poultry (not fried), eg turkey, chicken

Fatty sea fish, e.g. sardines, halibut, herring

Chocolate with high cocoa content

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FOODS THAT ARE UNHEALTHY FOR THE BRAIN:

Red meat, especially fried and processed (e.g. sausages, kabanos)

Butter and hard margarines

Sweets and confectionery, e.g. candy bars, cookies, donuts

Fatty cheeses, e.g. camembert

Fast food