Although brain health depends on many internal and external factors, it is possible to improve it through habits. As highlighted in a publication in the journal Duodecim , practicing physical activity, a healthy diet and intervention on risk factors, early enough, contribute to keeping the brain healthy.
However, in relation to nutrition, it has been possible to determine that the consumption of some products is also beneficial for the brain. While scientists emphasize the importance of finding more evidence, for now the findings suggest that they can be considered as part of the diet. Discover them!
7 Natural Foods to strengthen the brain
In recent years, several investigations have been done on the relationship between nutrition and brain health. One of these studies, published through Nature Reviews Neuroscience, highlights that interesting evidence has been found of the influence of dietary factors on the systems and mechanisms that regulate brain function.
For example, a high consumption of omega 3 fatty acids is being linked to support different cognitive processes in humans. Likewise, they could play an important role in the prevention of brain deterioration . What products are good?
The evidence supporting the use of certain products as supplements to strengthen the brain is still limited. Despite this, they could be considered as part of a healthy diet. Try them out!
1. Walnuts
The nuts are foods rich in essential fatty acids omega 3 and vitamin E , which help strengthen the brain. According to research published in the Journal of Nutrition , they also contain numerous phytochemicals that provide potential brain health benefits.
Specifically, and according to the data in this study, the polyphenolic compounds found in walnuts decrease the oxidative and inflammatory load on brain cells . In addition, they help improve interneuronal signaling and participate in neurogenesis.
2. Ginkgo Biloba
Natural products like ginkgo biloba have not yet been approved as a treatment for brain problems. However, its extracts have been studied, as benefits have been found against cognitive decline and memory problems.
A study published in Evidence-Based Complementary and Alternative Medicine found that the Ginkgo biloba extract may contribute to an improvement of the symptoms of cognitive impairment associated with age.
3. Gotu kola (Brahmi)
To strengthen the brain we can also take help of gotu kola . This plant, originally from Asia and also known as gotu kola or brahmi, has been traditionally used to promote memory.
A study in Brain and Behavior concludes that aqueous extracts of gotu kola have potential to increase synaptic density and antioxidant and mitochondrial proteins. In turn, they could improve several facets of cognitive decline associated with age.
4. Bee Pollen Seeds
Bee pollen is a nutrient-rich food that has been extensively researched for its interesting health effects. Regarding the brain, a study published in the Journal of Molecular Neuroscience determined that it can contribute to combat oxidative stress, neuronal death and other factors associated with neurological disorders.
5. Rosemary
Rosemary extracts have been part of alternative medicine for hundreds of years. Even, currently, they are still being investigated, since they have been shown to provide important health benefits .
Regarding its ability to strengthen the brain, it should be noted that it can contribute to improving cognition. A study published in the Medical Journal of The Islamic Republic of Iran found that its antioxidant bioactivities help inhibit oxidative stress. Also, it can improve memory score.
6. Mint
Peppermint is another aromatic medicinal plant that we can also use to give a therapeutic and refreshing aroma to a room. Both its essential oil and its leaves have different applications in alternative medicine.
Coinciding with research published in Nutrients , the stimulus that mint causes in our body is obtained thanks to menthol. Specifically, its essential oil could improve mental performance and mitigate mental fatigue.
7. Maca
This tuber originating in the Andes, which is consumed there frequently as food, has spread throughout the world as a powder supplement. It aroused the interest of many researchers, as it concentrates important nutrients and antioxidant substances.
One of the recent studies, published in the Evidence-Based Complementary and Alternative Medicine, points out that maca has neuroprotective effects that, among other things, improve cognitive functions, motor coordination and resistance capacity. Since this research was done on rodents, more evidence is required.
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