Choose well the foods to bring to the table to be more ready and focused at school and at work. The right foods make us smarter because the gut is our second brain.
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Choose well the foods to bring to the table to be more ready and focused at school and at work. The right foods make us smarter because the gut is our second brain.
Dr. David Perlmutter, Author of the book “Brain Maker: The Power of Gut Microbes To Heal and Protect Your Brain – For Life”, according to which changing diet the right way can positively change brain chemistry.
In his opinion, in fact, food and food choices have a very important impact on brain function. The proper functioning of our digestive system is the key to making sure that our brains work perfectly and keep us healthy.
Perlmutter explains that our brains depend on the health of the bacteria found in our gut. This is not new, given that Hippocrates claimed that all diseases start right in our intestines. However, it is a question of verifying whether treating the intestine well can bring benefits to our brain.
The expert is especially concerned about the deficiencies present in today's fingers, in which we tend to take in "empty" calories, lacking the nutrients our body needs. In this way, overweight is easily reached, since it is essentially a diet based on industrially processed products, refined sugars and unhealthy fats. These foods can make the intestines difficult, leading to a greater growth of harmful bacteria than beneficial bacteria.
The importance of nutrition for the brain has also been confirmed by Dr. Melinda Jampolis, who values the Mediterranean diet compared to the standard American diet, with the proviso of often devoting oneself tophysical activity and to rely on original Mediterranean diet, rich in legumes, whole grains, fresh fruit and vegetables and nuts. Ultimately, it is natural and whole foods that are truly beneficial for our brain.
According to experts, a diet that is beneficial to the brain must also include foods rich in polyphenols, such as berries and turmeric. In his opinion, cut down on refined sugars, fried foods, and processed red meats plays an important role in maintaining both gut and brain health.
What are, therefore, the beneficial foods for the brain? According to Dr. Perlmutter we should pay particular attention to foods that help the intestine to develop good bacterial flora and that do not damage it. In particular, the expert recommends:
1) Choose foods rich in Probiotics, such as yogurt, kefir, tempeh, kombucha, sauerkraut, lactofermented fruit and vegetables.
2) Enrich the diet with dark green leafy vegetables, spinach, Brussels sprouts, asparagus and ginger.
3) Between the fruit and vegetables prefer avocado, peppers, tomatoes, squash, courgettes, lemons and limes.
4) Choose additive-free dressings and sauces, for example mustard and tomato sauce made with natural ingredients.
5) Include foods rich in diet prebiotics, to be eaten raw, including Jerusalem artichoke, dandelion, asparagus, garlic, celery, onions and leeks.
6) Bere filtered water and not tap water directly in order to reduce the high levels of chlorine that could kill the good bacteria in the gut. Drinking tea also enriches the diet with polyphenols.
7) Do a 24-hour fasting based only on liquids. Drink plenty of water, give up coffee and food while fasting. This allows the body to free itself from the typical toxins of an unbalanced diet.
8) Eat often i broccoli, which contain vitamin K, a substance that helps strengthen cognitive skills. They also contain choline, which aids memory. Broccoli could help prevent Alzheimer's and depression.
9) Choose i blueberries because they are among the foods that strengthen memory, especially in the short term.
10) To insert sources of good fats in our diet the expert indicates theavocado. Avocado's monounsaturated fatty acids protect nerve cells in the brain and improve their strength.
Read also: 10 foods that make us less intelligent
Marta Albè
Photo source: dancyfood.nl
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