Essential ingredients to take care of your brain and memory

be aware of health It starts with good nutrition. If we get one Diet Diverse and balanced In addition, we add peace of mind and a little exercise, The recipe for physical and mental health is offered. In this article we will explain what it is The best foods you can eat if you want to take care of your mind and memory; Take note! Plus we'll teach you The best Recipes To add it to your daily diet: Easy and delicious.

Foods you should eat to have a healthy brain

avocado

Avocado is Rich in healthy fatsEspecially fatty acids Omega 3, which is essential for brain function. next to, It contains vitamin E, An antioxidant that helps Protecting brain cells from oxidative damage.

Nuts and seeds

Nuts and seeds, such as almondsThey are excellent sources of fatty acids Omega 3 antioxidants. These nutrients can improve brain function and memory as well Protection against cognitive impairment Age related.

Fish

Like fish Salmon, mackerel and herring are rich in the omega-3 fatty acids EPA and DHA. Eating fish regularly can improve memory and reduce the risk of cognitive impairment.

Berries

berries, com Strawberries, raspberries and blackberries are rich in antioxidants, especially flavonoids, which may protect against cognitive decline. In addition, it contains Anti-inflammatory compounds Which can benefit brain health in the long term.

vegetables

Spinach, kale, Swiss chard, They are excellent sources of nutrients such as Vitamin K, folic acid, and beta carotene. These nutrients can improve cognitive function and protect against cognitive decline.

for us

eggs Rich in cholineIt is a nutrient that helps produce acetylcholineIt is an important neurotransmitter for memory and learning.

Recipes for better memory

Spinach salad with avocado and walnuts

• Mix fresh spinach with avocado pieces and walnuts.

• Season with olive oil, lemon juice, and a little salt and pepper.

This salad An excellent choice for a nutritious breakfast Which can help improve memory and focus.

Baked salmon with asparagus

• Place the salmon fillets on a baking tray and add the fresh asparagus.

• Spray with Olive oil, lemon juice and fresh herbs Like dill

• Bake until the salmon is cooked through and the asparagus is tender.

This dish Rich in omega-3 fatty acids and antioxidants, Which can benefit brain health and improve memory.

These foods and recipes can be incorporated into your daily diet It helps improve memory and promote long-term brain health.