A doctor has named the healthiest foods for the brain

Brain health and cognitive abilities depend on many factors, and diet plays not the least role here. There are a number of products that are of great benefit for this organ. On December 12, Oksana Mikhaleva, MD, PhD, a nutritionist, endocrinologist at SM-Clinica, told Izvestia about the five most useful products for the brain.

The expert noted that the products in question are part of the diet developed by specialists of the University of Chicago. It has shown high efficiency in the prevention of neurodegenerative diseases. It is based on fish, nuts and seeds, eggs, berries and whole grains.

"The main benefit of fatty fish from cold seas is that they are rich in polyunsaturated omega-3 fatty acids, which are particularly important for brain function. Their regular consumption allows, in particular, to improve memory, concentration and learning ability", - explained the expert.

Quite a large amount of omega-3 is also found in nuts and seeds. In addition, they are rich in calcium, easily digestible protein, zinc, magnesium, which are also necessary for quality brain function.

"Useful in this regard are also eggs. First, they contain easily digestible protein. And the yolk is rich in vitamins A and D, as well as lecithin and choline, which play an important role in maintaining the integrity of brain cells and in the synthesis of neurotransmitters," the doctor added.

In addition, she said, the brain needs antioxidants to prevent damage to its cells. And this is where berries come to the rescue, where antioxidants are contained in large quantities, and it does not matter what color they will be.

Another important element for brain function, as Mikhaleva said, is B vitamins. They contribute to the formation of biologically active substances in the brain, as well as the transmission of nerve impulses between cells. Get them in sufficient quantities can be included in the diet of whole grains.

Earlier, on December 8, endocrinologist, specialist in preventive and anti-age-medicine of the European Medical Center (EMC) Elena Ostrovskaya told "Izvestia" that people with allergies and people with various gastrointestinal diseases should be careful when eating nuts. A safe amount of nuts per day is about 30 g.