Diet plays a very important role in brain health. What’s more: diet can directly affect this organ.

The body, in general, is the result of what is consumed.

According to the National Institute on Aging in the United States, some of the diseasess such as Alzheimer’s can be avoided with a good eating routine.

“It is possible that eating a certain diet affects the biological mechanisms, such as oxidative stress and inflammation, that underlie Alzheimer’s”, points out the official website of the entity.

Uma Naidoo, nutritional psychiatrist and member of the Faculty of Medicine of Harvard, has dedicated a good part of his career to studying what is the best diet for the brain.

Last year she published her book ‘This Is Your Brain on Food’, which in Spanish means’ This is your brain in the food’.

The work includes a guide on food that is used to combat disorders such as depression or anxiety.

In an interview published by the medium ‘CNBC’, Dr. Uma Naidoo, nutritionist and professional chef, made a list of the most effective foods to enhance memory and concentration.

(You may be interested: Intermittent fasting ‘could be part of a healthy lifestyle’).

Bitter chocolate

Bitter Chocolate has important properties for brain health.

As the expert explained to the aforementioned portal, “the chocolate “Extra Bitter” is packed with antioxidants and cocoa flavonoids that help preserve brain cell health. “

This food helps reduce inflammation of the brain and prevents cognitive aging.

But like everything, excess is bad. The expert recommends eating it in small quantities, an approximate of “45 grams per week.”



Within the berries are what is known as red fruits.

The berry They are a fleshy fruit with pulp inside. According to specialized portals, they are a powerful source of vitamins and sugars.

(Keep reading: These are 10 fruits that dogs can eat without hurting them).

“They are packed with antioxidants, phytonutrients, fiber and minerals that help retain memory and the fiber content helps feed microbes in the gut to reduce brain inflammation,” Naidoo told ‘CNBC’.


They are fruits with high antioxidants

This food category includes strawberries, blackberries, raspberries, blueberries and cherries.

The expert indicated that the consumption of berries could reduce the symptom of anxiety and, in addition, could be considered a ‘shield’ against neurodegenerative diseases.

Green leaves

Green leaves

Spinach is a plant rich in nutrients and low in calories

In the category of green leaves arugula, dandelions, spinach, chard and watercress appear.

These foods help neurological development and they improve the performance of neurotransmitters, “they contain folic acid, which is a B vitamin,” he said.

(Read also: Know seven foods to combat fatigue).

“Folate deficiency has been linked to increased symptoms of depression, as well as cognitive aging,” said the expert.

Green leaves, then, are among the most useful foods for good brain health.

fermented food


Yogurt is a dairy product obtained by fermenting milk

According to the expert, there is something that every human being has and is called the “gut-brain connection (…) So when we eat fermented foods and improve our intestinal health, we can also improve our cognitive function ”.

Among the foods Naidoo recommends are sauerkraut, miso seasoning, kombucha tea, and dairy products such as kefir and yogurt.

Turmeric or black pepper


Turmeric is called Indian saffron or the golden spice.

The turmeric It is a food generally used to prepare the famous curry. This spice stands out for its yellow color and for its medicinal properties.

According to specialized portals, turmeric soothes the stomach, is anti-inflammatory, prevents cardiovascular diseases and is a natural antidepressant.

“Consuming it, according to studies, can help reduce anxiety symptoms and decrease cognitive decline with age,” Naidoo said.

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