Memory, concentration, reactivity… Diet plays a vital role in the maintenance and proper functioning of the brain. Here is the ideal meal to boost your abilities.
The brain needs exercise and sleep to function well, but it also needs good nutrition to be boosted. Specific nutrients are necessary to protect it and avoid certain failures. Their consumption must remain reasoned and balanced. Obviously, certain foods, especially if consumed in excess, are not recommended, such as alcohol, sodas, processed meals, fried foods, etc. To increase cognitive abilities, such as memory or concentration for example, d Other foods are, conversely, to be favored.
As a starter, avocado can be a good choice. Rich in magnesium, it can contribute to the proper functioning of the brain and its well-being. Then, for the main course, fish is recommended and in particular small oily fish such as sardines, herring or even mackerel. They contain DHA and EPA, which are part of the Omega 3 family. These contribute to the proper functioning of the brain as well as the effective transmission of nervous messages. “It is essential to favor small oily fish because large ones, like salmon, are more polluted with heavy metals which can affect the nervous system. It is recommended to eat two per week,” advises Garence Naigeon, dietitian-nutritionist. , near Our time.
Spices can flavor the dish. Uma Naidoo, a nutritional psychiatrist and professor at Harvard Medical School in the United States, explained in an interview with BBC World that spices like turmeric or saffron help reduce anxiety and protect the brain. This fish can be accompanied by green leafy vegetables like spinach, kale or lettuce, which contain vitamin E, B9, carotenoids and flavonoids that prevent cognitive decline.
For dessert, you can opt for fruits and more specifically berries such as blueberries, blackberries, redcurrants… Very rich in antioxidants, they can prevent cellular aging. It is possible to finish with a chocolate touch if it is dark chocolate, with a cocoa content of at least 70%. It provides energy, helps with concentration, allows muscles to relax and is an excellent source of iron. Don’t hesitate to finish with a little green tea, a very effective stress reliever.
If after this meal you are still feeling a little hungry, for a snack, you can choose dried fruits such as grapes, almonds, nuts. Rich in minerals, they help improve brain capacity. They also don’t make you gain weight. Uma Naidoo then recommends consuming a quarter of a cup daily.