Good Lifestyle

While eating nutrient foods take care of our physical body, it can also play a huge role in our cognitive health.Healthy food create a connection of the mind and body that help our overall health andlongevity. But we had to ask ourselves: what are the best foods to have for our brain? We spoke with dietitians and registered doctors to learn healthy foods to improve your IQ that we should incorporate into our daily regimes.

Here are the cerebral foods you need and for healthier food tips, make sure you check out our list ofThe 7 healthiest foods to eat right now.

"Salmon is the ultimate superfood. This is one of the richest sources of theOMEGA-3 fatty acids DHA and EPA, who have incredible health benefits, "says Rima Kleiner, Ms. RD and Blogger atFish on the fish. "Omega-3s help improve cardiovascular, cerebral and cognitive health function, as well as reduce inflammation and stimulate immunity. Salmon offers a healthy cardiac dose of omega-3 fatty acids (essential for a Healthy heart, a brain and eyes) and choline (for brain development and memory). "

"It contains B vitamins, which are essential for the correct operation of the brain," saysDr. Nicole Avena, Ph.D. and author ofWhat to eat when you are pregnant. "It is also an excellent source of Omega-3 DHA and EPA fatty acids, which promote the health of the brain. DHA drop has been linked to loss of memory, then stimulate DHA can help improve your memory capabilities . Opt for Chilean agriculture on other varieties, as it does not contain mercury. "

Be inspired by these21+ Best salmon recipes.

"The latest research shows that bacteria of our guts and digestive leaflets can have a direct impact on our brain," says Nutritionist Alicia Harper, founder ofProbioticreviewgirl.com. "Some scientists will go as far as to call our intestine our second brain because of these studies.

The best foods for your brain are those raised in good probiotic bacteria.Fermented foods As Kimchi, Sauerkraut, Kefir and Miseo are excellent options for taking care of your brain via your gut. They are also super tasty. "

here isThe best way to eat for your microbiome and improve the health of incidents.

"Antioxidants quench free radicals in our body andreduce inflammation. Inflammation in the brain can increase the risk of dementia, Alzheimer's disease and Parkinson's disease and also increases the risk of depression, "says Pam Fullenweider, R & D, MS and founder ofFully Mediterranean. "Fill your plate with colorful fruits and vegetables at each meal. 'Eat the rainbow' is not just a catchy phrase. The color of different fruits and vegetables means their antioxidant content, so when we Let's eat a variety of different colors, we get in a variety of different antioxidants in our body, all have different health benefits. "

here isWhat happens to your body when you do not eat fruits and vegetables.

"Aside from the energy and the endorphins or the happiness you make to eatChocolateThis also improves your learning and your brief, "says Jason Hughes, Nutritionist and CEO ofVegan liftz. "The dosage ofcaffeine Found in the chocolate keeps you alert and laser focused, while the flavonoids consist in improving your brain functions. In addition, dark chocolate is a good example of chocolate that improves your brain and makes you smarter. Eating cocoa of high flavanol will stimulate your blood flow and improve the cognitive functions of your brain that can mitigate the effects of mental handicaps. "

"An old grass historically used in Indian cuisine,Turmeric is a member of the plant of the ginger family. It has become more public in recent years as a cooking agent in many culinary dishes based on curry, "saysVernon Williams, MD, sports neurologist and director of the center of sports neurology and pain medicine at Cedars-Sinai Kerlan-Jobe Institute. "Scientifically, studies have observed this multipurpose spice for the health benefits of reducing the inflammation of arthritis to the treatment of intestinal constraints. But turmeric is also rented to positively affect molecules in the brain that take in charge the cognitive function. "

Not sure where add curcuma? Try one of them21 winning curfa recipes.

"Eat a variety ofSeafood 2 to 3 times a week can help reduce the risk ofcardiopathyand strengthen cerebral health in adults, children and developing babies (for pregnant women), "Kleiner explains." Seafood is the main food source of omega-3 fatty acids DHA and EPA, which can help combat the negative effects of stress by helping in cortisol stress hormones and adrenaline. EPA also helps reduce inflammation in brain-inflammation cells likely to triggerstress and anxiety. "

"Cardiac health with cholesterol regulation, [omega-3 fatty acids] are essential for our bodies to work effectively," says Williams. "They also offer key cerebral health needs. Studies have suggested that omega-3 fatty acids help provide the structure needed to maintain brain cells. In addition, they are crucial for the smooth delivery of the information between these cells. On the other hand, foods. which are devoid of nutrition, like these high sugar and saturated fats, have been noted to damage the brain cell membranes.

Williams says it's better to consume omega-3 fatty acids through food rather than supplements, which you can easily get from your favorite fish such as wild salmon, anchovies, tuna, lake trout, Sardines, herring, mackerel and sturgeon.

here isTop omega-3 foods to combat inflammation.

"Green Tea Matchta is strongly concentrated in bioactive compounds related to a number of health benefits, including improved cognitive performance in areas such as attention, memory and vigilance, "saysJamie MOK, MS, Rd, Ryt. "I recommend choosing a high quality and high quality match, as the mixture of your Super Power Matcha for tea slat or melting into smoothies. Eating a diet to a strongly transformed diet is correlated with a Lower risk of age-related chronic conditions, including Alzheimer's disease. Green green vegetables, berries, nuts, coffee and tea, fatty fish are some of the higher foods to study for Their advantages in brain reinforcement! "

here isWhat happens to your body when you drink green tea.

"Chickpeas Ask a wide variety of beneficial nutrients for brain health, "says Natalie Rizzo, MS, RD and Banza partner." First, they are composed of complex carbohydrates, which are the main source of brain fuel. They also contain magnesium, which relaxes the blood vessels and sends more blood to the brain. More blood in the brain helps to work on its most complete ability. I like to eat chickpeas in grain bowls or vegetable burgers or cooked from chickpeasBunza pasta For a simple week dinner. [This pasta] has morefiber and protein that traditional pasta. "

"Foods rich in vitamin C AsOrange juice and strawberries can help support cerebral health because maintaining vitamin C healthy levels can have a protective effect against cognitive decline and Alzheimer's disease, "saysLauren Manaker, MS, RDN, LD.

"Green green greens have been demonstrated to help slow cognitive decline because they are so high in vitamin K and folate. These vitamins prevent the disease of Alzheimer's disease and a slow cognitive decline," explains Megan Byrd, approved dietability and owner ofThe dietitian of Oregon.

"CaffeineCan increase your memory, vigilance and cognitive function, and has been demonstrated to improve test scores and increase your ability to focus during tasks, "says Byrd." Coffee and teas can actually make you smarter! "

In general, the best foods for cerebral health falls mainly in the category ofThe Mediterranean diet-A regime that has been proven to beThe best diet for weight loss. Fullenweider and Williams say the Mediterranean diet is a good food to follow for the brain because it is anti-inflammatory and has been proven to promote longevity and reduce the risk of illness, which includes Alzheimer's disease.

"The results of ato studyRecently published by the American Academy of Neurology indicates that, following a Mediterranean diet can have positive effects on the health of our brains, especially as we get older, "says Williams." The Mediterranean diet is a term generally used with reference to diet diets containing a greater amount of fruits, vegetables, olive oil, beans and grain grains (such as rice and wheat). Conversely, such Plans contain moderate amounts of fish, dairy and wine and limited quantities of poultry and red meat. The topics that followed this scheme have been studied over time and those who followed it closer were demonstrated with higher brain volume loss. The loss of brain volume can affect learning and memory, especially as we get older. But the components of the Mediterranean regime have proved to have benefits protectors for the brain. "

Try yourself with these13 foods to buy if you are at the Mediterranean diet.