Nourish your brain well

Scientists state that one of the most important ways to keep memory strong is a healthy diet.

Reading books, solving SUDOKU puzzles, socializing, learning new things, taking different routes from work to home or changing the location of some objects activates the brain. However, scientists emphasize that nutrition is a strong factor in brain health.

WHAT WE EAT HAS A DIRECT EFFECT

Neurology Specialist Prof. Dr. Derya Uludüz, who stated that our brains are directly affected by what we eat, said, ''There is also something called 'neuroplasticity', which changes the complexion of the matter. This concept is the brain's ability to reshape itself, establish new connections and remain open to learning. This process can be seriously supported with the right foods.'' So which foods are friends and enemies of this process? Here is Prof. Dr. Uludüz's answer:

Prof. Dr. Derya Uludüz

EAT 1 EGG A DAY

Eggs, rich in choline, are used in the production of neurotransmitters and contribute to the development of a person's memory and learning skills.

B vitamins such as B6, B12 and folic acid are found in eggs and prevent cognitive decline due to aging. It also helps reduce oxidative stress in the body as it contains antioxidants such as lutein and zeaxanthin. Another benefit to the brain is that it increases the serotonin (happiness) hormone, reducing the risk of depression and anxiety. Therefore, consuming one egg a day (prefer boiled) is also very important for the brain.

Make sure to add lemon to your tea, soup, and salad.

Citrus fruits such as lemon, orange and grapefruit contribute to brain health thanks to their rich vitamin and antioxidant content. Rich in vitamin C, these foods protect the brain against free radicals and prevent cell damage. Since inflammation in the brain can cause cognitive functions to deteriorate, citrus fruits, which have anti-inflammatory effects, should be consumed regularly.

DON'T FORGET TO DRINK WATER

Water is perhaps the most important... When you don't drink enough water, your brain literally goes into slow mode. Your attention span decreases, and a headache awaits. Remembering to drink water during the day is one of the easiest yet most effective habits. Drink 2-2.5 liters of water every day. If you don't like water, flavor it with lemon, cucumber or mint and consume it.

CHOOSE GOOD FATS

Our brain is made up of approximately 60 percent fat. In other words, it gets along very well with quality fats… Omega-3 fatty acids play the leading role here. They strengthen memory and support communication between neurons. Salmon, walnuts, avocado, and olive oil are good not only for the heart but also for the brain.

DON'T BE SURPRISE OF VEGETABLES, THE STORAGE OF ANTIOXIDANTS

A plate full of colorful vegetables is actually like a package of goodness for the brain. Antioxidant bombs like kale, broccoli, spinach, lettuce, and arugula defend our brains against aging. Scientific studies even say that these foods increase the speed of learning.

DO NOT MISS PROBIOTICS FROM YOUR TABLE

Fermented foods, namely our probiotic friends such as yogurt, kefir, and homemade pickles, support the “gut-brain line” by improving intestinal flora. Thanks to this line, the production of happiness hormones such as serotonin increases. In other words, your mood improves.

TRY INTERMITTENT FASTING

The popular approach of recent times, 'intermittent fasting' is also good for the brain. Intermittent fasting is a nutritional model that is based on eating two meals a day and spends an average of 14-16 hours consuming only liquids and aiming for zero calorie gain. This nutritional model increases a special protein called BDNF in the brain. This protein also ensures that brain cells remain healthy and establish new connections. In other words, when you are hungry, your brain actually cleans and refreshes.

OIL SEEDS ARE A MUST

Let's not forget nuts. Especially walnuts and almonds protect brain cells thanks to vitamin E and polyphenols. Consuming a handful of raw nuts a day strengthens brain health.

PREFER DARK CHOCOLATE

Consuming dark chocolate, that is, chocolates containing 70 percent or more cocoa, in moderation provides the brain with a mini happiness break and contributes to focus and a good mood with its flavonoid and caffeine content. It also improves memory and learning functions.

AVOID SUGAR

Unfortunately, there are habits that we encounter frequently in our daily lives that harm our brains. First in line: Sugar… Excessive sugar consumption, especially corn syrup, causes inflammation in brain cells. This brings with it problems such as forgetfulness, distraction, and learning difficulties. Staying away from corn syrup and reducing refined sugars as much as possible is a great step for mental clarity.