Food affects your brain health
Some food affects your brain health, that's why you must be careful with what you eat.
Diet affects the brain: a healthy diet must be followed from childhood to maintain a healthy mind.
A recent study warned that the average person has recently started consuming a very high amount of calories compared to its natural rate 50 years ago. Unfortunately, this habit negatively affects the health of the mind, according to the Australian "ABC" network.
According to the study, the daily calories consumed by humans rose to 650 kilocalories, the equivalent of a meal of a burger, fries, and a soft drink, compared to what it was in the seventies.
The worst news is that currently, statistics indicate that about 30% of the global adult population is overweight or obese, and by 2030 more than 10% of the adult population will suffer from type 2 diabetes.
The president of the research team, Nicolas Cherbuin, confirmed the presence of a relationship between an unhealthy lifestyle and the deterioration of mental health and that the damage will be worse than people imagine.
And Mr. Cherbuin said: "We have found strong evidence that people's unhealthy eating habits and lack of exercise for sustained periods put them at higher risk of developing type 2 diabetes, decreased brain function such as dementia and brain shrinkage."
He added: "The damage that occurs is irreversible once a person reaches middle age, so we urge everyone to eat healthy food and maintain body shape, preferably in childhood and also in early adulthood."
And Mr. Cherbuin added that the cases of people with dementia and signs of cognitive impairment increased because of their poor choice of poor food and neglect of sports.
He stressed that although the message is simple, making a positive change will be a big challenge and requires the cooperation of everyone, from parents and doctors to governments.
It is worth to be mentioned that the Australian National University "ANU" conducted the study and reviewed the results of about 200 previous research. They publish the study in the "Frontiers in Neuroendocrinology" journal.
Best food to nourish your brain
Eating certain foods and drinks will improve mental performance, thanks to the nutrients that they contain.
Many foods help promote brain health, including the following:
1. Raspberry
Berries species, including raspberries, blueberries, and strawberries, represent one of the best foods for the brain because it contains flavonoids and antioxidants.
The antioxidants in berries have several benefits for the brain:
- Reduces inflammation and oxidative stress;
- Enhances communication between brain cells;
- Increases the flexibility of brain cells;
- Boosts memory and learning power;
2. Fatty fish
Fatty fish, such as sardines, tuna, and salmon, contain omega-3, which helps in improving the structure of brain cells and increases blood flow to the brain.
Omega-3 fats are on the list of the best brain food; It offers many benefits, including the following:
- Reduces the risk of dementia and Alzheimer's disease;
- Enhance memory power;
- Reduce stress levels;
- It secretes the hormone serotonin;
3. Green leafy vegetables
Green leafy vegetables, such as cabbage, spinach, and broccoli, contain necessary nutrients for the brain, such as folic acid, lutein, vitamin K, and beta-carotene, all of which help slow the process of cognitive decline.
4. Avocado
It contains unsaturated fats that reduce blood pressure and reduce the risk of cognitive decline because avocados contain vitamin C, vitamin E, copper, and folic acid.
5. Nuts and seeds
Nuts and seeds contain omega-3 fats and antioxidants, such as Vitamin E, which helps improve cognitive ability and reduce the risk of Alzheimer's disease.
Hazelnuts, sunflower seeds, and almonds are the most important source of vitamin E, and walnuts are the best source of omega-3.
6. caffeine-rich drinks
The caffeine in a cup of tea or coffee offers the following brain benefits:
- Enhances mental functions;
- Improves memory;
- Reduces the risk of Parkinson's disease and Alzheimer's disease;
7. Eggs
Eggs are listed as one of the best brain foods because they contain Vitamin B6, Vitamin B12, and folic acid, which all works to prevent brain shrinkage and delay cognitive decline.
8. Turmeric
It contains curcumin, one of the most potent antioxidants, which increases the brain's oxygen uptake capacity and enhances memory and cognitive skills.