It’s a fact, junk food promotes cognitive decline. To protect your brain, it is essential to limit your consumption of ultra-processed foods and focus on foods rich in Omega 3, vitamins and antioxidants.
Eggs, rich in vitamins and protein
The egg is a real concentration of micro and macronutrients. Rich in protein and amino acids, eggs are a very filling food that helps prevent morning cravings. “It also contains monounsaturated fatty acids that are cardioprotective, as well as polyunsaturated fatty acids that reduce the level of bad cholesterol,” points out Garence Naigeon, dietitian-nutritionist. Finally, the egg contains many vitamins, including B vitamins that play an important role in brain function and prevent age-related cognitive decline. “It is preferable to consume eggs with the blue and white heart label, because the chickens are fed with alfalfa seeds that are rich in vitamins and minerals,” advises the specialist.
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Rapeseed and walnut vegetable oils to supply Omega 3
Rapeseed and walnut oils are rich in Omega-3, essential fatty acids for the proper functioning of our body, helping in particular to reduce the risk of cardiovascular disease and neurodegenerative diseases. Another significant advantage, these oils reduce the level of bad cholesterol (LDL). “We add it after cooking. The only drawback is that walnut oil has a strong taste that does not suit everyone,” admits our expert.
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Fruits and vegetables to enrich with antioxidants
“Fruits and vegetables have a high content of antioxidants, molecules that help fight oxidative stress and neuroinflammation. In practice, it is recommended to consume at least two fruits and a portion of vegetables every day: one at lunchtime, one in the evening.” analyze Garence Naigeon.
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Ground flax seeds, rich in Omega-3
Ground flaxseeds are an excellent plant-based source of Omega-3. They also contain prebiotic fibers, beneficial for our intestinal microbiota, as well as micronutrients (calcium, iron, phosphorus, magnesium, zinc) that contribute to cognitive balance. “It is important to choose ground flax seeds, otherwise we will not digest them well and they will end up in the bathroom. You can grind them yourself and keep them for 5 days in the refrigerator in a closed container,” warns the dietician. .
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Turmeric, anti-inflammatory spice
Turmeric is a spice known for its anti-inflammatory and antioxidant properties. “It is rich in curcuminoids, super molecules that help reduce neuroinflammation and prevent cognitive decline,” argues the specialist. Turmeric can be used to season many dishes, including chicken and fish.
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