Next, in this blog we will talk about the influence that food has on your moods, we will also touch on the topic of brain nutrition and most importantly, we will share a list of foods that you should consume for good brain nutrition and additional, those that can help you reduce stress and increase energy levels and concentration.
Psychology and nutrition are two fields that are related, and in recent years the food psychology has been gaining ground, about increasing awareness of how we eat affects our emotional state and our health in general.
The relationship between food and emotions is a topic that has attracted the interest of researchers, who understand that food influences our mood, although our emotions also influence our diet. A clear example is when we are stressed because we tend to eat worse, something that also happens when we are bored.
During my years of work in this field and through all the research I have done, I have confirmed that if there is a close relationship between what you eat and your state of mind, physical and mental health.
Chocolate, coffee or bananas tend to raise your mood, while sugar and processed foods are associated with negative states. In other foods such as meat, tryptophan (an essential amino acid) is present, which is a precursor of serotonin, the substance in the brain that makes us feel good.
Studies carried out by Dr. Lina Begdache (academic-certified specialist in nutrition) in vegetarian and vegan populations show that they have a higher risk of long-term depression, due to the lack of vitamin B12 (present in foods of animal origin) and due to low consumption iron, which is in red meat.
The Mediterranean diet (large amounts of fresh fruits and vegetables, olive oil, fish, whole – grain bread) is seen as the best bet for good spirits and better mental health. Emphasizes Begdache.
The Doctor and her colleagues from Binghamton University in New York in 2018 observed in a study that a lot of fat, can promote states of anxiety or depression, while foods rich in antioxidants promote good mental health. The effects vary between youth and adults, in the adult population, less carbohydrate consumption and the incorporation of fruits and vegetables appear to reduce anxiety and depression.
Free radicals (a free radical is a molecule that is produced every day in our body as a result of the biological reactions that occur in cells. Free radicals are very reactive molecules, necessary to perform certain functions and maintain health. But the production of free radicals over time can have negative effects since they alter the membranes of cells and the genetic material DNA of the cell), cause disorders in the brain, which increases the risk of mental deterioration. Also, our ability to regulate stress decreases.
Eating well means thinking well or has it not happened to you that after a big lunch full of carbohydrates, meat and sugar, you just want to sleep, feel heavy and without the ability to think? Well, it has to do with the fact that your stomach and brain are making such a great effort that there is no energy for more and paying attention or working with the brain requires a lot of energy, that means, the stomach must be light.
1. Maintaining a good diet is good for improving our brain health in general. Some foods can even help prevent or at least delay the effects of brain diseases. For this reason, we suggest that you include the foods that we are going to name below in your diet. Always remember trying to eat organic food, the reason? They have fewer pesticides and therefore do not alter the central nervous system, do not affect memory and do not accelerate neuronal deterioration as do the rest of the traditionally fumigated foods. Tomatoes contain lycopene, which helps fight cell damage caused by diseases like Alzheimer’s.
2. Fish, especially salmon, has omega 3 fatty acids (which help maintain a healthy nervous system and iodine which improves mental clarity). 3. Whole foods contain folic acid, B12, B6 that help improve memory. Although if you can reduce your consumption of bread, the better. Due to its high content of processed wheat, it has become an inflammatory food.
3. Whole foods contain folic acid, B12, B6 that help improve memory. Although if you can reduce your consumption of bread, the better. Due to its high content of processed wheat, it has become an inflammatory food.
4. Cranberries improve short term memory.
5. Pumpkin seeds contain zinc, which improves memory and reasoning skills.
6. Fortified cereals are a good source of B12 vitamins, which reduce homocysteine levels that can contribute to Alzheimer’s disease. Remember, you can go beyond the Kelloggs.
7. Broccoli provides vitamin K, which improves cognitive function.
8. Salvia is good for improving memory.
9. Nuts are a great source of vitamin E, which improves memory.
10. Olive oil, avocado, coconut. Avoid all “vegetable” oils from palm and others that are absolutely toxic.
11. Coriander, garlic and turmeric, wonderful for detoxifying and reducing inflammation of the body.
Foods that help you increase your energy and concentration levels, as well as reduce stress:
- Green tea
- Bitter chocolate (no sweet)
- Blackberries, black grapes. (The darker the fruit, the more antioxidant)
- Sunflower seeds
- Strawberries and peaches
Negative foods for mood:
- Sugar in any of its forms and the more refined the worse.
- Transgenic fats (processed foods)
Nutrition is important for our body and general health, but it is even more important for brain function. If our diet is adequate, it will improve our mood, our thinking and reasoning capacity, our memory and our concentration, among other cognitive abilities.
What is your favorite food? let us know and we will tell you its effect on the brain.
If you want to learn how to eat more foods that help you improve your brain functions, contact us.
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