9 foods to protect the brain
While working on a treatment for Alzheimer's disease, researchers at the American Academy of Neurology have identified a particular number of foods that could help prevent the disease. Generally speaking, studies show that 6 problems are our brain's allies. Here's what they are.
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Salmon
Most of our brains are made up of fat. But unlike adipose tissue, these fats are not used as a reserve: they are part of the biological membranes of neurons.This fat protects the neurons and encourages the creation of new connections between cells.According to a study by the University of Maryland (USA), omega-3 fatty acids reduce the risk of cardiovascular disease, improve memory and cognitive performance and combat depression.
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Red fruit
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Beetroot
According to a study conducted by Wake Forest University and published on the website of the scientific journal Nitric Oxide: Biology and Chemistry, beetroot, which is rich in nitrate, facilitates blood flow, which also supplies the brain.A daily intake of beetroot would therefore improve blood exchange in certain areas of the brain which, over time, become depleted of blood and oxygen, leading to senility. Beetroot is also one of the vegetables with the best antioxidant power. Antioxidants are compounds that protect the body's cells from damage caused by free radicals.
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Olive oil
In 2015, a team of researchers developed an 'anti-Alzheimer's' diet that reduced the risk of developing dementia such as Alzheimer's disease by 53%.This diet, known as 'MIND' (Mediterraneen-Dash Intervention of Neurodegenerative Delay) incorporates the DASH diet and the Mediterranean diet, which is rich in (added virgin) olive oil.In addition, the polyphenols present in olive oil have been shown to increase learning and memory capacity in mice .
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Spinach
Your mum was right to tell you to finish your spinach! In fact, spinach and kale are among the most powerful anti-ageing vegetables, rich in folic acid (vitamin B9) and vitamin B6, two types of vitamin known to protect the brain and prevent Alzheimer's disease, according to a study published in 2013.
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Maple syrup
Do you like to start your Sundays with pancakes made with maple syrup? Your brain will thank you! A study published this year (5) shows the beneficial effects of maple syrup on the brain, protecting cells from time-related damage. In fact, maple sap contains more than 100 nutrients capable of protecting your brain cells!
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Nuts
Nuts (walnuts, hazelnuts, cashews, pistachios, and so on) contain flavonoids (antioxidants) that have the power to penetrate the brain structure involved in learning and memory. Using electroencephalograms, scientists have shown that these flavonoids promote the manufacture of neurons (neurogenesis), cheerful circulation and the growth of new blood vessels (angiogenesis).
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Eggs
Eggs are rich in antioxidants and choline, a nutrient generally included in the family of B vitamins, which is important for the proper functioning of brain cells, and a recent study has demonstrated the benefits of eggs for the brain, particularly in very young children. During dietary diversity, eggs should be introduced at the same time as fish, around the age of 7 months.
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Turmeric
Turmeric is very rich in antioxidants. These have beneficial effects on memory problems. One study showed that the curcumin contained in turmeric significantly improved memory and attention. In this study, the memory tests of participants taking curcumin improved by 28% over the 18 months following the intake of turmeric, compared with taking a sugar pill.