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

What the heart wants, the brain also wants.

A diet rich in nutrients is essential for heart, vascular and brain health, as about 25% of our blood supply goes to our brain.

Eating foods rich in saturated fats and refined carbohydrates-especially ultra-processed from-

Important is important to avoid too successfully. Too much sugar can damage the brain’s ability to produce adenosine trifosphate, or ATP, which provides the energy needed for the main cell processes.

It can also cause insulin rivets and disrupt brain metabolism, potentially affecting cognitive function.

While cognitive decline may not always be reversible, adopting a healthy diet in the brain can slow down neurodegeneration and reduce the risk of Alzheimer’s disease.

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

Wildfish

Fresh fish, especially fatty fish, contain omega-3 fatty acids. These are considered “healthy” fats that possess anti-inflammatory properties.

Some healthy fish in the brain I love are salmon, grouper and halibut.

Try to get your fish as fresh and wild as possible. Fishes raised on the farm often feed on things you wouldn’t want to eat.

Leafy

Leafy greens have a lot of fiber, folate, lutein and beta-carotene.

Bok Choy, asparagus or broccolini that are steamed, blanched or sauteed are light for dinner – pour olive oil, a little salt and roasted garlic. Remember to use salt at the end of cooking.

Asparagus does not look like leaves, but I love it because it is cooked quickly and has a lot of fiber. The fiber keeps your intestinal microbioma happy, which positively affects the function of the brain.

TOMATO

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

I like to buy the largest grape tomatoes or tangerine -size tomato tomatoes. They are so versatile – cut them for salads, simmer for a quick sauce for fish or chicken or served with a piece of mozarella, basil and olive oil for a snack.

Nuts and berries

One of my favorite healthy brain foods are nuts. Nuts are excellent in general, but nuts are not created equal. Nuts have the highest ratio of omega-3 “good fats” with 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.

Oat cut from steel (not wrapped) with fresh berries and nuts are an amazing and healthy breakfast. Okay okay to overthrow honey or maple syrup on top. A pinch of salt can extract the scent of the oats.

Olive oil

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

Not only is it literally a printed vegetable, but it is full of unsaturated fats, which help lower “bad” LDL cholesterol and increase “good” HDL cholesterol.

Gray is great for cooking, dresses and dives – you can use it liberally. Get out of olive or canoe oil, your favorite vinegar, a little lime juice (Zall is even better) and your favorite fresh salad dressing herbs.

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

Saffron of India and Ginger

Turmeric is a root vegetable often found in the cuisine of South Asia and the Middle East-has a bright yellow-orange tinge.

Its complex of action is curcumin, an antioxidant with anti-inflammatory properties that can benefit from brain health by potentially disrupting amyloid plaques, which are a distinctive sign of Alzheimer’s disseasia.

When combining black pepper turrets, it is easy for your body to be adopted.

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

Coffee and tea

I arrive for tea almost every day. Teas are just dry plants – they are an excellent source of phytonutrients, which can mean metabolism of brain benefits.

Coffee is the berries that are dried and roasted. Teajaj 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 tasks. Active attitude can reduce your risk of dementia. Remember to consume caffeine in moderation.

Domestic popcorn

If you feel the need for something indulgent – this is also a lot of fun – I like freshly popped popcorn.

You can buy whole kernels in the grocery store. Put them in a silicone popcorn and sprinkle a little canoe oil on top. Put them in the microwave and bring them out when you do not hear a pop for about two seconds.

You can dust them with a little olive oil, the nutrient yeast (which adds that butter fragrance) and a sprinkle of salt.

Way is more enjoyable and healthier than potato chips – and all the snack costs less than a quarter!

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Aaron S. Lord, MDis the chief of neurology and the director of the clinical research program at NYU Langone Hospital – Brokynn. He specializes in neurocritical care and treats patients who have brain injuries from blowbrain bleeding, trauma or grab. It studies the prevention, treatment and rehabilitation of stroke.