Healthy foods for better brain health: whole grains, green leafy vegetables and fruits

The formula that improves brain health is the same as that of the body. There is nothing more basic and simple than eating whole grains, green leafy vegetables and fruits.

Whole-grain foods

In truth, there aren’t many foods that compare to a hearty whole wheat bread from Liesbeth Smit. In addition to unsaturated fats, this bread is loaded with good carbohydrates, protein, and fiber from 4 different types of whole wheat flour: buckwheat, barley, rye, and wheat; 3 types of seeds: flax seeds, sunflower, pumpkin and 2 other ingredients such as oat flakes and wheat bran.

Since there are no hard and fast rules for making this bread, why not replace the familiar grains with some old heirloom ones to get novelty and variety in your diet at the same time.

For example, the most nutritious fonio The grain is rich in important amino acids not found in wheat and can help synthesize proteins. In addition, its low sugar content makes it an ideal food for people with diabetes.

On the other hand, sorghum looks a lot like wheat; and it can be baked to make breads. It contains mostly carbohydrates and some protein, but it has more B vitamins than corn.

Then there is teff with lots of nutritional feathers in its cap: high mineral content, complete food in essential amino acids and a great source of carbohydrates and fiber.

Green leafy vegetables

In general, all vegetables and fruits have flavonoids and carotenoids that are highly efficient antioxidants. Dark green leafy vegetables, for example, are a good source of vitamin E and folate that help break down an amino acid responsible for shrinking the brain. Leafy greens also contain essential amino acids and are a great source of vitamin K, which improves cognitive function and improves brainpower.

In particular, villagers living in remote regions of Asia live on wild leafy vegetables and are no worse for it. For instance, Shiri The inhabitants of Cheju Island, South Korea, collect 24 species of wild leafy vegetables daily for food; while those of Medak from Andhra Pradesh district, India, are kept alive by 79 species of uncultivated leafy green vegetables.

It is clear that the Asian urban menu is inseparable from green leafy vegetables. For example, leafy greens flavors include Thull’s morogo Chuang Shu Chih’s spinach pancake and leaf cake, Aubuchon family baked mushroom grits with Chinese spinach and Malcolm Riley’s young pumpkin leaves in ground peanuts.

Also, the leafy greens combined with the noodles have stayed the same all these years: wonton noodle soup with Chinese cabbage in flower and flat flour prohibition mian noodles with grated potato leaves. Additionally, Madame Lee-Chen’s penchant for using blanched vegetables like Tientsin cabbage leaves, mustard greens, and stalks of flowering white cabbage leaves as garnish shows a connection between food choice and health.

However, the only leafy vegetable recipe from Helen Clucas’ visit to rural China is white cabbage seasoned with ginger. This may be due to the fact that leafy greens are rarely served to guests.

Fruits: Avocado and Safou

As is, the natural sugars in fruits can stimulate your brain. For example, avocados improve the flow of blood and oxygen to your brain, suggests a website from Villanova University. Plus, the healthy unsaturated fats in avocados help keep brain cell membranes flexible, according to Kansas State University. Lastly, as a rich source of antioxidant vitamin E, this fruit may reduce the risk of developing Alzheimer’s, as research by Morris suggests.

Safou

However, avocado has found a new competitor in safou or butter, a fruit from the African rainforest, which is a combination of avocado proteins and the vitamins and minerals of an olive. Protect your brain with abundant and powerful antioxidants like Vitamins A and C from free radical damage. More importantly, its magnesium reserve stimulates nerve functions and improves brain health.

Therefore, there is no mystery surrounding the best foods for the brain; in fact, the lack of it makes you think the grass is greener on the other side of the fence.