How does spanish nourish the brain

So that post-lunch apathy, or late-night alertness you might be feeling, well, that could simply be the effects of food on your brain.

Of the fats in your brain, the superstars are omegas 3 and 6. These essential fatty acids, which have been linked to preventing degenerative brain conditions, must come from our diets. So eating omega-rich foods, like nuts, seeds, and fatty fish, is crucial to the creation and maintenance of cell membranes. And while omegas are good fats for your brain, long-term consumption of other fats, like trans and saturated fats, may compromise brain health. Meanwhile, proteins and amino acids, the building block nutrients of growth and development, manipulate how we feel and behave.

Amino acids contain the precursors to neurotransmitters, the chemical messengers that carry signals between neurons, affecting things like mood, sleep, attentiveness, and weight. They're one of the reasons we might feel calm after eating a large plate of pasta, or more alert after a protein-rich meal.

The complex combinations of compounds in food can stimulate brain cells to release mood-altering norepinephrine, dopamine, and serotonin. But getting to your brain cells is tricky, and amino acids have to compete for limited access. A diet with a range of foods helps maintain a balanced combination of brain messengers, and keeps your mood from getting skewed in one direction or the other.

Whether you choose a fast-food hamburger or a healthy salad to-go, the food you eat can impact your thinking and even your mood. Think of it as a computer or the engine of a car. Foods with vitamins, minerals, and antioxidants nourish your brain and protect it from oxidative stress, which is is an imbalance between the production of free radicals molecules with one or more unpaired electron and antioxidants substances that neutralize or remove free radicals by donating an electron in the body, which can lead to cell and tissue damage.

Processed or refined foods including refined sugar, for example fall into this category. These foods diminish your ability to regulate insulin and increase inflammation and oxidative stress. Omega-3 Fatty Acids. Enjoy Dark Chocolate Dark chocolate contains flavonoids, which are strong antioxidants. They potentially improve blood flow to the brain and reduce inflammation. Unsweetened cocoa powder offers the greatest benefit, followed by dark chocolate with at least 72 percent cocoa solids.

Brain Benefits of Chocolate. Spice Up Your Life Many herbs and spices — such as turmeric, cinnamon and ginger — are packed with antioxidants that may decrease harmful inflammation in the brain and elsewhere. The strong flavors and the bright, intense colors are clues to the benefit hiding inside your spice cabinet. Tap into the Power of Turmeric. Pumpkin Spice Power. Up to three cups of black coffee a day are recommended. Black and green teas contain brain-boosting antioxidants; give your tea plenty of time to steep before you drink to get the maximum benefit your brain deserves.

Wake Up to the Brain Benefits of Coffee. Toast to Your Good Health Drink red wine in moderation.