THE BEST BRAIN FOODS

OS MELHORES ALIMENTOS PARA O CÉREBRO

 

A nutrição pode ter consequências diretas no nosso sistema nervoso e no cérebro? Certamente sim. O cérebro é a sede dos pensamentos, das emoções, dos humores e da consciência, mas é um órgão que – assim como o coração ou o intestino – funciona graças aos nutrientes que recebe, a partir de reações químicas e impulsos elétricos. Assim como “o que é bom para o coração é bom para o cérebro”, segundo o Relatório Mundial de Alzheimer de 2014, os alimentos que são prejudiciais ao coração também podem ser prejudiciais ao cérebro. Leia este artigo para descobrir os melhores alimentos para o cérebro

Alimento para o poder intelectual

A comida não é apenas uma fonte de nutrição, energia e suporte para o corpo. Alguns alimentos apresentam notáveis ​​capacidades para atuar, além do suporte físico, também como proteção das funções cognitivas.

Ter uma alimentação adequada, que estimule as habilidades cerebrais, maximizará os resultados em caso de estudo, exames ou no trabalho. Isso ocorre porque os níveis de concentração e clareza mental aumentarão consideravelmente. Colocar os alimentos certos para o cérebro no prato permite obter todos os nutrientes necessários para a saúde cognitiva.

Alimento para o poder intelectual? Algumas dicas para você

  • Uma alimentação variada e equilibrada
  • Alimentos de baixa caloria
  • Alimentos ricos em antioxidantes

Em geral, além dos alimentos individuais que mais contribuem para a melhoria das funções cognitivas, é útil seguir algumas indicações simples: ter uma alimentação variada e equilibrada, preferir alimentos com baixas calorias e ser rico em antioxidantes. A redução do conteúdo calórico protege o cérebro dos danos oxidativos. O cérebro está particularmente exposto a danos oxidativos devido à sua elevada atividade metabólica. Vários alimentos antioxidantes têm efeitos positivos na função neural, promovem o desempenho do aprendizado e da memória e são capazes de melhorar as funções cognitivas, protegendo o cérebro dos radicais livres e da peroxidação lipídica. Mas quais são os melhores alimentos para o cérebro? Continue lendo. 

Alimentos para o cérebro

Aqui está uma lista dos melhores alimentos para o poder cerebral:

Grãos integrais. A energia chega ao cérebro na forma de glicose no sangue, que deve ser liberada lentamente para evitar picos glicêmicos que, ao contrário, reduziriam muito o nível de concentração mental. É aconselhável optar sempre pelos cereais integrais não refinados, começando pela manhã, preferindo os cereais matinais completos e nutritivos (à base, por exemplo, de arroz, trigo e cevada).

whole grain

Peixes ricos em ácidos gordos ómega 3, essenciais ao bom funcionamento do sistema nervoso, como a cavala, o salmão, a sardinha.

salmon

Nozes são uma ótima fonte de vitamina E junto com outras frutas oleaginosas, como amêndoas, castanhas de caju, nozes, nozes brasileiras e avelãs. Até as sementes, ideais para adicionar em saladas e sopas, ou na massa de pão, são ricas: gergelim, linhaça e girassol.

nuts

Brócolis, couve-flor, couve lombarda, couve de Bruxelas são vegetais sazonais preciosos para as funções cognitivas, bem como para fortalecer o sistema imunológico. São ricos em vitamina K e glucosinolatos, capazes de manter altas concentrações de neurotransmissores como a acetilcolina, auxiliando no bom funcionamento do sistema nervoso central e no fortalecimento da memória.

broccoli

Os tomates são antioxidantes poderosos que ajudam a proteger o cérebro dos danos causados ​​pelos radicais livres. O efeito benéfico do licopeno, um poderoso hidrocarboneto antioxidante encontrado no tomate, ajuda a proteger as células cerebrais, prevenindo a demência.

tomatoes

Bagas, ricas em flavonóides e, em geral, frutas e vegetais vermelho-escuros e violetas - uvas pretas, cerejas, morangos, framboesas, amoras, mas também beterrabas - melhoram o fornecimento de sangue ao córtex cerebral e a ativação de áreas relacionadas à memória.

berries

O chá verde é um excelente antioxidante e inibe a acetilcolinesterase, uma enzima que danifica a acetilcolina, um neurotransmissor implicado na memória.

green tea

Esses são considerados os melhores alimentos para o cérebro, visto que uma dieta que reúna esses alimentos, segundo alguns estudos, seria capaz de fornecer uma ingestão adequada de ácidos graxos (ômega 3), vitaminas (E, B e C), antioxidantes (licopeno, flavonóides) úteis para o bom funcionamento do cérebro.

Quer saber mais sobre os melhores alimentos para o cérebro? Escolha o horário e o dia de sua preferência e entre em contato gratuitamente com nossos nutricionistas experientes .

 

 

 


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