THE FIVE FOODS

Some beneficial brain foods recommended by a Harvard nutritionist

The brain is one of the most important organs in our body and requires adequate nutrition to function at its best.

In this photo gallery we will focus on the six foods that a nutritionist from Harvard has identified as particularly beneficial for brain health. You will learn what these foods are, how they affect the brain, and how you can include them in your daily diet to improve your mental and physical health.

Are you ready to discover the secrets of nutrition for the brain? (source CNBC, Dr. Uma Naidoo - psychiatric nutritionist, brain expert and faculty member at Harvard Medical School)

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Dark chocolate
Dark chocolate can help control the synthesis of chemicals and chemical pathways involved in mood; it can also help form the coating that protects neurons. This is due to the high amount of iron contained in this food. The nutritionist also reports that regular consumption of dark chocolate resulted in a 70 percent reduced risk of depression symptoms, a result obtained through a survey (2019) conducted on a sample of 13,000 people. (Source: CNBC)
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Green leafy vegetables
Green leafy vegetables can help protect against dementia and cognitive decline. This is due to vitamin E, carotenoids and flavonoids contained in these foods. Examples include kale, spinach, Swiss chard and dandelion greens. (Source: CNBC)
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Spices
Spices help prevent oxidative stress, which can damage tissues. This is due to the antioxidant properties of spices, which help the brain fight free radicals. The nutritionist also reports that studies have revealed that curcumin, the active ingredient in turmeric, can reduce anxiety, while saffron can help reduce symptoms of depression. (Source: CNBC)
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Avocado
Consumption of avocados can promote recovery from depression, a disease related to magnesium deficiency. In fact, avocados contain high amounts of magnesium, which can restore proper balance and improve brain function. (Source: CNBC)
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Walnuts
Nuts can help improve thinking and memory, thanks to the anti-inflammatory and antioxidant effects of the omega-3 fatty acids they contain. In addition, nuts contain healthy fats, oils, vitamins and minerals essential for proper brain function. (Source: CNBC)
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Fermented foods
These foods are produced from a combination of milk, vegetables or other ingredients such as yeast and bacteria. Fermented foods could improve gut function and help reduce anxiety. They could also improve memory and slow cognitive decline in animals (according to a 2016 review of 45 studies). Some examples reported by the nutritionist are: sauerkraut, kimchi, kombucha and white yogurt with lactic acid bacteria. (Source: CNBC)
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26/02/2024
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