Eating sensibly to take care of the brain

The brain is the body’s command centre. Keeping it healthy and in good condition is vital for many of our daily activities.
When we eat, we do not pay attention to it, but a good diet can improve its capabilities and functioning. 60% of the brain is fat, and fat is necessary for properly-functioning synapses, i.e. communication between brain cells. Fat also has another function: to preserve the brain cells from external damage.

Both fats and antioxidants are basic pillars in keeping the brain healthy. In addition to our diet, physical exercise is key in its care and that has been known for many centuries: mens sana in corpore sano.

To have a healthy brain, you have to feed it well, because a rich, varied, high-quality diet, is related to a lower risk of cognitive impairment.

These are some of the foods you should include in your diet:

• Fish. Especially oily fish. The reason is very simple: they are the main source of omega 3 fatty acids. It is recommendable to eat fish two or three days a week. Though fresh fish has higher amounts of omega 3, canned fish also contains those fatty acids.
• The consumption of oily fish is linked with a reduction in brain deterioration during ageing. People who regularly eat fish, especially oily fish, have a greater amount of grey matter in the brain centres responsible for memory and emotions. The following are the most frequently-consumed oily fish:
  • Eel: rich in vitamins A and D.
  • Tuna: with a high content of iodine and vitamin B3.
  • Longfinned tuna: rich in proteins and vitamin B3.
  • Anchovy: its main micronutrients are vitamins B3 and B6.
  • Mackerel: it has iodine and vitamins B3, B6 and B12.
  • Horse mackerel: it is rich in iodine and vitamins B6 and D.
  • Atlantic pomfret: it contains iodine and vitamins B6, B12 and D.
  • Salmon: large amounts of vitamins B3, B6 and D.
  • Sardine: rich in vitamins B6, B12 and D.
• Avocado. This fruit contains high levels of monounsaturated fats and vitamin E, an antioxidant which helps to maintain brain function.
• Extra virgin olive oil. Also called ‘liquid gold’, it is the star of the Mediterranean diet. It helps keep the brain healthy thanks to its polyphenols, which are antioxidants that prevent neuron deterioration and assist in healthier ageing.
• Nuts. The most recommendable are walnuts, rich in omega 3 and 6 and vitamin E, which help stimulate brain functioning. Eating two or three walnuts a day is a good, healthy way to maintain memory function.
• Chocolate. As well as improving our mood, it is a good source of antioxidants. But, in order to benefit from its properties, it must contain at least 70 % cocoa solids. It should, however, be eaten in moderation if you don’t want to put on weight.
• Tomato. Its high lycopene content helps to prevent cerebrovascular diseases. Lycopene is an antioxidant that facilitates connections between brain cells, necessary for correct brain functioning. Tomatoes can be consumed fresh or cooked, as they do not lose their properties when heated.

If you want to take care of your brain, you also need to rid your diet of some foods which are harmful because they affect the production of certain substances that are not beneficial if generated in excess. Experts recommend reducing or avoiding the consumption of:

• Salt.
• Sugar.
• Trans fats that are in processed foods.