A balanced diet is very important for the proper functioning of many organs and systems of our body, including the brain. To keep the brain in good shape and slow down the ageing process, it is worth adding foods to the diet that help reduce inflammation and improve the functioning of the blood vessels that provide the brain with oxygen. Here are some of them.
Antioxidants found in extra virgin olive oil protect brain cells from the negative effects of free radicals, thereby helping to improve cognitive performance and prevent the development of neurodegenerative diseases.
Experts recommend regular use of olive oil for those who are often subjected to severe mental and psychological stress, reducing the harmful effects of stress.
Spices such as turmeric, cinnamon, black pepper, ginger, and rosemary contain many brain-healthy substances that prevent age-related decline in mental abilities – memory, attention, learning, and so on.
The high content of omega-3 fatty acids makes fish an excellent food for improving brain and nervous system health. Fatty acids are essential for the formation and strengthening of the myelin sheath, which is important for protecting nerve cells from damage caused by inflammation, infections, drugs, alcohol, and so on. Fatty fish species include salmon, mackerel, anchovies, herring, chinook salmon, and sockeye salmon.
Nuts and seeds
Nuts and seeds are rich in omega-3 fatty acids, vitamin E, and magnesium, but unlike fish, they are more suitable for those who do not consume animal products. Seeds and nuts are good for relieving mental and nervous tension, protecting cells from free radical damage, and reducing the risk of dementia, Alzheimer’s disease, and Parkinson’s disease.
High-quality dark chocolate containing at least 70% cocoa is very rich in flavonols, anti-inflammatory and antioxidant properties. These nutrients lower blood pressure and improve blood flow, which helps supply the brain and nerve cells with more oxygen.
Leafy vegetables (spinach, arugula, Chinese cabbage) and herbs (dill, parsley, etc.) are rich in magnesium, vitamins C, E, and group B sources.
All these substances are necessary for the proper functioning of the brain and nervous system. Still, B vitamins are especially important because they slow down the age-related decline in mental abilities and prevent the development of depression and increased anxiety.