Key Brain Foods: 9 Nutrients That Protect Cognitive Function

A diet rich in antioxidants, healthy fats and vitamins is key for brain function, it is highly dependent on the quality of the diet. There is a close relationship between diet and brain health, according to a study published by National Journal of Neuroscience.

The research titled “Brain Foods: The Effects of Nutrients on Brain Function” reveals that the restorative effect of these twelve nutrients is due to the power of antioxidants (Flavonoids, Vitamins C and E, Turmeric) to protect neurons from oxidative stress and inflammation (Omega-3).

The researchers make a clear exception for saturated fats, whose consumption is associated with cognitive decline and worsening brain damage.

9 afoods that contribute to active neuroprotection

The Active Neuroprotection nutritional strategy combines maximizing protectors and minimizing aggressors. Under these criteria, the diet to follow should prioritize the consumption of foods rich in unsaturated fatty acids (Omega-3), plant antioxidants and B vitamins, which are essential to maintain neuronal plasticity and synaptic efficiency.

Reducing saturated fats is also key, it is a powerful and accessible tool to slow cognitive decline and optimize concentration and memory.

1.- omega-3 fatty acids: Improvement of cognitive impairment, potential treatment for mood disorders. It can be found in foods such as fish (salmon), flax seeds, krill, chia, kiwi, pumpkin and walnuts.

2.- Turmeric: Prevents cognitive deterioration in models of Alzheimer’s disease and after traumatic brain injury. Turmeric root is rich in antioxidants that play a key role in cell repair, such as its active component, curcumin.

3.- Flavonoids: Cognitive improvement, especially in the elderly when a diet rich in flavonoids and exercise are combined. To guarantee a diet rich in this compound, foods such as cocoa, green tea, ginkgo tree, citrus fruits, wine (more red) and dark chocolate should be included.

Vitamins

4.- Group B vitamins: The vitamins of this group, especially B6, B12, Folate, have a positive action on memory performance. B12 improves cognitive decline. Studies indicate that reliable natural sources of vitamin B12 are liver, clams, oily fish, beef, eggs, milk and other dairy products.

As for sources of vegan origin, these include fortified breakfast cereals, fortified vegetable drinks (soy, almond, rice), fortified nutritional yeast and, fundamentally, B12 supplements.

5.- Vitamin D: It is important to preserve cognition in the elderly. You can get fish liver, fatty fish, mushrooms, fortified products, milk, soy milk, cereals.

6.- Vitamin E: It is effective in improving and reducing cognitive decline. The study reveals that it works even after brain trauma. Foods that contain this vitamin are asparagus, avocado, walnuts, peanuts, olives, red palm oil, seeds, spinach, vegetable oils and wheat germ.

7.- Combination of vitamins (C, E, carotene): Another way to nourish the brain is by combining the intake of antioxidant vitamins such as vitamin C, which delays cognitive decline, with foods rich in vitamin E. Sources of vitamin C are citrus fruits, various plants and vegetables, and calf and beef liver.

8.- Hill: It is an essential nutrient that the body can produce in small quantities. Choline is a precursor to acetylcholine, a neurotransmitter essential for functions such as memory, learning, and muscle control. It can be found in egg yolks, beef, chicken, veal, turkey liver, and lettuce.

9.- Hierro: Iron consumption as a treatment normalizes cognitive function in young women. Natural sources of consumption are: red meat, fish, poultry, lentils and beans.

Three foods that should be limited due to their negative effect on the brain

The study also includes the recommendation to reduce the consumption of three types of foods due to their negative impact on brain health, described below.

• Saturated fats: Eating these types of foods accelerates normal deterioration in adults, worsens pre-existing brain damage (such as a stroke) and accelerates cognitive decline in older people. Therefore, it is suggested to avoid or moderate consumption of foods such as: Butter, ghee, tallow, lard, coconut oil, cottonseed oil, palm kernel oil, dairy products (cream, cheese) and meat.
• Calcium, Zinc, Selenium: Three nutrients that should be consumed in moderation are high serum calcium and high dietary zinc, which are associated with faster deterioration. Low Selenium is associated with lower cognitive function. The sources of consumption are: Calcium: milk, coral. Zinc: oysters, legumes, nuts, almonds, whole grains and sunflower seeds. Selenium: nuts, cereals, meat, fish and eggs.
• Copper: Consumed in low plasma concentrations are correlated with cognitive impairment in patients with Alzheimer’s disease. It is contained in oysters, beef/lamb liver, Brazil nuts, black molasses, cocoa and black pepper.

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