Foods that are friendly to your brain
- Oily fish: Salmon, mackerel, sardines… These fish are rich in omega-3, polyunsaturated fatty acids which promote brain plasticity and protect against cognitive decline.
- Red fruits: Strawberries, blueberries, raspberries… These small fruits are full of antioxidants which fight against oxidative stress and improve memory.
- Nuts and seeds: Almonds, cashews, chia seeds… These foods are rich in B vitamins, magnesium and antioxidants, nutrients essential for the proper functioning of the brain.
- Dark chocolate: Rich in flavonoids, dark chocolate improves blood circulation in the brain and promotes concentration.
- Leafy green vegetables: Spinach, cabbage, lettuce… These vegetables are rich in vitamin K, which plays an important role in memory and learning.
- Eggs: Eggs are an excellent source of choline, a nutrient essential for the synthesis of acetylcholine, a neurotransmitter involved in memory.
How to incorporate these foods into your diet?
- Choose fresh, seasonal foods.
- Vary the pleasures.
- Eat fruits and vegetables with every meal.
- Limit ultra-processed foods.
- Drink enough water.
Beyond food
Although diet plays a crucial role, other factors can influence your brain health:
- Sleep: A good night’s sleep is essential for memory consolidation.
- Physical activity: Regular exercise stimulates the production of new brain cells.
- Intellectual stimulation: Reading, learning new things, playing brain games… all these activities are beneficial for your brain.
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