The brain is the control center of our body, it is responsible for maintaining the heart and lungs. Thanks to him we move, think and feel. That is why we need to take care of his health during the keto diet – more information about which you can read HERE. The food we eat is extremely important for the good condition of the brain and can improve memory and concentration. The brain uses about 20% of the body’s calories, so it needs a lot of “fuel” to get from certain nutrients.
Omega-3 fatty acids help build and repair brain cells. Antioxidants reduce cellular stress and inflammation, which are associated with brain aging and neurodegenerative disorders. In this article we will pay attention to the keto foods that we need to eat to provide the necessary nutrients for brain health.
1. Oily fish
Oily fish is a good source of Omega-3 fatty acids. They help build membranes around every cell in the body, including brain cells. Therefore, they can improve the structure of brain cells called neurons, which control decision-making, memory and emotions. In addition, they can slow down the “aging” of the brain and reduce the risk of developing Alzheimer’s. Omega-3 fatty acid deficiency can affect memory and cause depression. Among the fish that contain high levels of valuable Omega-3 fatty acids are: salmon, mackerel, tuna, herring, sardines.
2. Berry fruit
Berries contain flavonoid antioxidants that are good for the brain. Antioxidants help by reducing inflammation and oxidative stress. Among the antioxidants in berries are anthocyanin, caffeic acid, catechin and quercetin. They help to improve communication between brain cells, reduce inflammation throughout the body, increase plasticity, which helps brain cells form new connections, reduce or slow down age-related neurodegenerative diseases. Antioxidant-rich berries include strawberries, blackberries, blueberries, blackcurrants.
3. Dark chocolate (over 70% cocoa)
Dark chocolate contains a lot of cocoa, which, like berry berries, contains flavonoid antioxidants. In addition to everything we have mentioned so far about them, antioxidants stimulate blood flow to the brain and memory. It is also important that cocoa improves mood, because flavonoids are also collected in the parts of the brain that are responsible for the feeling of happiness, supporting the action of dopamine and serotonin. Have you already tried dark chocolate with Steviola, if you haven’t, check it out HERE. However, do not overdo it with chocolate, consume it in moderation.
4. Cruciferous vegetables
We often talk about the health benefits of these vegetables and it is not surprising that they are also good for the brain. They are rich in compounds called glucosinolates. When the body breaks them down, they turn into isothiocyanates, which can reduce oxidative stress and the risk of neurodegenerative diseases. They also contain a lot of vitamin C and flavonoids, which can further enhance brain health. Cruciferous vegetables that have these beneficial properties are broccoli, Brussels sprouts, cauliflower.
Several nutrients in nuts, such as healthy fats, antioxidants and vitamin E, may explain their health benefits to the brain. Vitamin E protects cell membranes from free radical damage. As a person gets older, his brain can be exposed to oxidative stress and this makes this vitamin very useful for the health of the brain in old age. The most suitable for consumption are walnuts, almonds, pistachios.
6. Pumpkin seeds
Pumpkin seeds are among the seeds that you must include in your diet. They contain powerful antioxidants that protect the body and brain from free radical damage. They are also an excellent source of magnesium, iron, zinc and copper. Zinc is crucial for nerve signaling. Zinc deficiency has been linked to many neurological conditions, including Alzheimer’s disease, depression and Parkinson’s disease. Magnesium and iron support memory and brain function in general.
Coffee is a well-known means of concentration – we drink it to stay awake and focused. Caffeine blocks a substance in the brain called adenosine, which makes a person feel drowsy. In addition, coffee can increase the brain’s ability to process information. Caffeine causes an increase in brain entropy. When it is high, the brain can process more information. In general, moderate coffee consumption reduces the risk of stroke, Parkinson’s disease and Alzheimer’s disease.
You may be surprised, but this deep yellow spice, which is the main ingredient in our favorite curry, is extremely good for the brain. Curcumin, the active ingredient in turmeric is a powerful antioxidant and anti-inflammatory compound. It crosses the blood-brain barrier, which means that it can enter the brain directly. There, curcumin can help memory, increase serotonin and dopamine levels, and increase the growth of new cells.
Eggs are a good source of several nutrients useful for the brain, including vitamins B6, B12 and choline. Choline is an important trace element that your body uses to create acetylcholine, a neurotransmitter important for mood and memory. Egg yolks are among the most concentrated sources of this nutrient. B vitamins, in turn, can help slow the progression of mental decline in the elderly. B12 is also involved in the synthesis of brain chemicals and the regulation of sugar levels in the brain.
Many foods can help you keep your brain healthy. Some, such as fruits and vegetables on the list of foods allowed in the keto diet, have antioxidants that help protect your brain from damage. Others, such as nuts and eggs, contain nutrients that support memory and brain function. The secret is in the balance to provide everything you need so that your brain develops well and does not cheat on you, even in old age.