A proper and comprehensive diet plan, in addition to providing us with physical health, can also provide us with mental clarity. This is achieved by eating the right foods for the intake of valuable vitamins. By consuming foods offered by nature, such as fruits and vegetables, and excluding processed foods, we ensure the health of the brain. So what are these three valuable nutrients that provide these valuable vitamins for the proper functioning of the brain? We will see it below:
• Omega-3 fats
Foods rich in omega-3 fats are fatty fish such as tuna and salmon and contain polyunsaturated fats that act against inflammation and protect the brain as they are a building block of brain cell membranes. Also other foods rich in Ω3-fats are flaxseed and chia seeds. Ω3-fats are associated with lower levels of β-amyloid, a type of protein found in the brains of people with Alzheimer’s-related disorders.
• Vitamin E
Vitamin E shields cells from oxidative stress, a process caused by free radicals even in the brains of people with Alzheimer’s disease. Oxidative stress is associated with aging and cognitive impairment. Foods rich in vitamin E are green leafy vegetables, avocados, red peppers, asparagus, mangoes, pumpkin, seeds and nuts.
• Vitamin C
Vitamin C strengthens the immune system giving radiant skin. Prevents inflammation that can upset the balance in brain function. Foods rich in vitamin C are strawberries, oranges, kiwi, green peppers, berries, broccoli, cauliflower, tomatoes. This diet combined with exercise, adequate sleep, active social contacts, will improve your memory and cognitive ability.
