Intelligence and memory do not only feed on education or training, but on the plate that plays a role in brain health . If a balanced diet is the keystone, optimizing some of our contributions can affect our intellectual functions and our ability to learn. Catherine Chegrani-Conan, dietician, draws up the panorama of foods to promote to boost our brain.
Foods that optimize intelligence
Colored fresh fruits and vegetables
Pumpkins, tomatoes, oranges, pomelos ... orange and red fruits and vegetables are full of beta-carotene, a pigment which turns into vitamin A once absorbed by the stomach. Vitamin A is used to clean the body, and more importantly, in our head. Indeed, it is an antioxidant vitamin, which means that it attacks free radicals, these toxic substances that damage our cells. In addition, whether colored or not, fruits and vegetables are rich in vitamins and minerals, which help combat fatigue and stress. But be careful not to boil them, they may lose their virtues (unless you plan to consume the cooking water then). Better to cook them with steam or parchment.
On the menu: tomatoes, peppers, carrots, apricots, peaches, blackberries, strawberries, raspberries ...
They bring us proteins, but also vitamins B2 and B12. The first is necessary for the functioning of the brain. The second is the vitamin of intellectual development.
On the menu: milk, yogurts, cheeses ... with every meal!
Fats are essential for the proper functioning of the brain, but not just any. Vegetable oils are the ones to bet on. Rich in Omega-3 and Vitamin E, they protect our brains by neutralizing free radicals.
On the menu: Canola oil, olive oil, grapeseed oil, walnut oil ...
Complex carbohydrates, B vitamins, iron and zinc: cereal products, preferences complete, have everything star products of the brain. But let us beware of cookies and other industrial pastries. They are stuffed with saturated fats, the number one enemy of memory.
On the menu: bread, wheat, rice, oats, pasta, breakfast cereals ...
Foods that stimulate the memory
Dried fruits and oleaginous
True concentrates of energy, they are rich in minerals and trace elements, such as zinc.Zinc deficiency can cause learning, thinking, memory and attention disorders. At breakfast or as a case in the day (they do not make you fat), let's have some nuts. They will help us keep our neurons on top of their abilities.
On the menu: raisins, dried apricots, almonds, hazelnuts, walnuts ...
These are our main suppliers of Omega-3 (DHA and EPA), which are essential for the functioning of our neurons and play an important role on memory. For a brain in good shape, you have to put them on the menu 2 to 3 times a week.
On the menu: sardine, mackerel, herring, salmon ...
Offal is still richer in iron than spinach. Iron allows the transport of oxygen to the brain, it promotes good memory and good concentration. Too bad kids usually do not like, because offal might help them memorize their lessons and poems.
On the menu: liver, heart, kidneys, sweetbreads ... And especially: black pudding!