More specifically beans.. 10 foods that protect your health and your brain

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Sunday 08 January 2023

Dr. Uma Naidu, nutritionist, brain scientist and Harvard Medical School faculty member, has revealed a list of 10 foods that are important for maintaining health.

Dr. Uma Naidu is also the Director of Nutrition and Lifestyle Psychiatry at Massachusetts General Hospital in the United States and the author of the bestselling book This Is Your Brain on Food.

According to the article written by Naidu and published by the American network “CNBC”, hungry people should avoid shopping or going to buy food, because “people who do this tend to buy snacks and unhealthy packaged products, instead of whole, nutritious and good products”. possibilities.”

“People often ask me what they should always store in their kitchen to keep their brains sharp and focused,” she added.

To answer this question, Naidu concluded a list of 10 foods, which, according to CNBC, are as follows:

1. Berries and beans

Be sure to eat ripe berries quickly, as they don’t keep for long (even in the fridge). And at times of the year when fresh, ripe berries aren’t available, frozen berries are fine as long as they don’t contain added sugar or other additives.

Beans, legumes and lentils are also healthy and inexpensive sources of nutrients and vitamins. It is also easy to prepare and can be used as a side dish or appetizer.

2. Colorful fruits and vegetables

From red cabbage and red peppers to green and yellow peppers, buying brightly colored vegetables will help expand your taste buds and increase your brain’s range of nutrients.

The same goes for fruits, as apples, pineapples, kiwis and citrus fruits come in many colors. Just be careful not to overdo it with sweet fruits like grapes and mangoes.

The most important color of all is green. The best is watercress, romaine and lettuce.

3. Antioxidants

Dark chocolate is a great source of antioxidants, as long as you stick to extra dark stuff that doesn’t contain added sugar.

4. Lean proteins and vegetable proteins

Lean poultry, seafood, eggs, and grass-fed beef are good choices to ensure you’re getting plenty of protein and the essential amino acids your brain needs to function well.

For vegetable protein sources, beans and lentils can be seasoned for flavor.

5. Nuts and seeds

Nuts and seeds contain healthy omega fats and oils that help sharpen your brain. They also contain essential vitamins and minerals, such as the selenium found in Brazil nuts. The seeds are also ideal options that can be eaten either as a snack or added to a salad or a side dish of vegetables.

6. High Fiber Foods

High-fiber foods and fermented foods are also important for your gut health and can help keep your weight in balance and reduce inflammation throughout your body.

7. Oils

While you want to avoid excess saturated fats and unhealthy oils like those used in frying, you want to make sure you’re getting enough healthy fats from sources like olive oil, avocados, and fatty fish. .

Even with healthy fats, be aware of your portion sizes and try not to overeat, as all fats are calorie dense.

8. Omega-Rich Foods

Important brain-boosting omega-3 fatty acids are found in fish like salmon, mackerel, and tuna.

9. Dairy products

If you eat dairy, yogurt and kefir can do wonders for your gut, thanks to all the beneficial bacteria and proteins they contain. Grass-fed dairy products are also better options for your brain.

Remember that some conditions, such as ADHD, can be exacerbated by dairy products, so be aware of how this affects you.

10. Spices

Seasoning is a calorie-free, guilt-free way to enhance the flavor of all your foods while adding beneficial effects on the brain. Specifically, spices like turmeric, black pepper, saffron, red pepper flakes, oregano, and rosemary should be part of your brain armor.







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