I’m a neurologist – I eat these 8 foods to keep my brain healthy

What the heart wants, the brain wants too.

The nutrient -rich diet is crucial for the health of the heart, vascular and brain, as about 25% of our blood supply goes into our brain.

Eating foods high in saturated fats and refined carbohydrates-especially ultra-treated tariff-can damage the blood vessels in the brain, increasing the risk of impaired brain function, stroke and dementia.

It is also important to avoid excessive sugar. Too much sugar can damage the brain’s ability to produce adenosine triphosphate or ATP, which provides the energy needed for key cellular processes.

It can also cause insulin spikes and disrupt the brain metabolism, which potentially affects cognitive function.

Although cognitive decline can not always be reversible, the perception of a healthy diet can slow down neurodegeneration and reduce the risk of Alzheimer’s disease.

Here are eight types of foods I eat every day – or at least every week – to keep my brain healthy.

Wildfish

Fresh fish, especially fatty fish, contains omega-3 fatty acids. They are considered to be “healthy” fats that have anti -inflammatory properties.

Some diseases I love I love are salmon, primer and coat.

Try to get your fish as much as possible and as much as possible. The fish grown on the farm often feed on things you would not want to eat.

Foliage

Leaf greens have many fiber, folate, lutein and beta-carotene.

Bok choy, asparagus or broccoli that are stewed, blanched or sautiated, are easy to dinner – throw olive oil, some salt and roasted garlic. Be sure to use salt at the end of cooking.

Asparagus does not look leafy, but I love it because it cooks quickly and has a lot of fiber. Fiber maintains your gut microbiome happy, which has a positive effect on brain function.

Tomatoes

Tomatoes are a rich source of lycopene, a powerful antioxidant associated with beta-carotene. Antioxidants are crucial for the health of the brain as they fight inflammation and oxidative stress, helping to prevent neurodegeneration.

I like to buy larger grape tomatoes or mandarin size tomatoes. They are so versatile – cut them for salads, stew them for a quick fish or chicken sauce, or serve them with a small piece of mozzarella, basil and olive oil for the appetizer.

Nuts and fruit

One of my favorite healthy snacks is nuts. The nuts are great overall, but the nuts are not created equal. Nuts have the highest ratio of omega-3 “good fats” to omega-6 “bad fats”.

I also eat blueberries almost every morning. They are rich in flavonoids, which are powerful antioxidants and anti -inflammatory molecules that can help reduce the effects of stress on the brain.

Oats of steel (not rolled) oats with fresh fruits and nuts are an amazing and healthy breakfast. It is a good idea to spread honey or maple syrup on top. A pinch of salt can bring out the aroma of oats.

Olive oil

Olive oil should be one of my favorite foods. I cook with him almost every day.

Not only is it literally pressed vegetables, but it is full of mono -aged fats that help lower the “bad” LDL cholesterol and increase “good” HDL cholesterol.

It’s great for cooking, dressings and downturns – you can use it liberally. Exit olive or early oil, your favorite vinegar, a little lime juice (the heat is even better) and your favorite fresh herbs for salad dressing.

Try to avoid frying with olive oil as much as possible.

Turmeric and ginger

Turmeric is a root vegetable common in South Asian and Middle Eastern cuisine-there is a bright yellow-orange tint.

Its active compound is curcumin, an antioxidant with anti -inflammatory properties that can benefit from brain health by potentially disrupting amyloid plaques, which are a hallmark of Alzheimer’s disease.

When combining turmeric with black pepper, it is easy to absorb your body.

Another root that is great for your brain is ginger. Ginger adds a lot of taste to many foods. People say it helps you think more clearly – plus it contains fiber.

Coffee and tea

I reach for tea almost every day. Teas are just dried whole plants – they are a great source of phytonutrients, which can significantly benefit from the brain metabolism.

The cafes are berries that have been dried and baked. Tea and coffee are rich in flavonoids, which can contribute to improved glycemic control.

They can also contain caffeine, which can improve concentration and help you complete the tasks. Staying active can reduce the risk of dementia. Be sure to consume caffeine moderately.

Domestic popcorn

If you feel the need for something condescending – this is also a lot of fun – I enjoy fresh popcorn popcorn.

You can buy whole cores at the grocery store. Put them in a silicone popcorn and spread a little rapeseed oil on top. Boil them in the microwave and pull them when you do not hear a pop for about two seconds.

You can dust them with a little olive oil, nutritional yeast (which adds this aroma of butter) and sprinkle of salt.

This is much more satisfying and healthier than potato chips -and the whole breakfast costs less than a quarter!

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Aaron S. Lord, D -Ris the chief of Neurology and program director of clinical studies of NYU Langone Hospital – BrooklynS It specializes in neurocritic care and treats patients who have severe brain injuries from strokebrain blood, trauma or SeizuresS He studies the prevention of stroke, treatment and rehabilitation.