The European Food Safety Authority (EFSA) has approved a health claim by which it can be stated that the docosahexaenoic acid (DHA) contributes to maintaining normal brain function. This claim can only be used on foods containing a minimum of 40 mg DHA per 100 g and per 100 kcal. In addition, the packaging must specify that the beneficial effect is obtained with a daily intake of 250 mg of docosahexaenoic acid.
Science has shown that the best foods for the brain are generally the same foods that are good for your heart and cardiovascular health. That is, a diet based on vegetables, fruits, legumes, whole grains and healthy proteins. It is also part of ingredients such as virgin olive oil, seeds and nuts.
For that reason, the Harvard School of Public Health proposes five families of foods that you should remember to include in the menu for the care of neurons.
Nuts, and especially walnuts, are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner, clearer arteries. Even though the nuts They have a high energy density, it is a recommended food whose multiple benefits outweigh its drawbacks.
On the other hand, there are studies that suggest that the flavonoids in berries They can also help improve memory. Flavonoids are those natural plant pigments that make blackberries, cranberries or raspberries achieve their bright hue. This is also beneficial for the brain, due to its high percentage of fiber, since there is an intestine-brain axis capable of connecting the digestive system with the mind.
Spinach, chard and especially arugula, collards, cauliflower, cabbage or broccoli. All of these foods are rich in vitamins and antioxidants such as vitamin K, lutein, folic acid and beta-carotene. According to experts, carotenoids and isothiocyanates are considered bioactive compounds with possible neuroprotective effects.
Coffee contains caffeine and therefore has a nutritional declaration approved by the EFSA. It is important to note that the way in which caffeine affects varies individually and will depend on whether we are slow or fast metabolizers, that is, it will depend on the way in which the body is able to process caffeine.
Finally, the consumption of blue or sea fish is within the recommendations of cognitive health experts. Oily fish is rich in essential fatty acids (omega-3) related to very low levels of beta-amyloid in the blood, the protein that forms harmful clumps in the brains of people with Alzheimer’s disease.
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