As you get older, you are probably starting to pay more attention to the health of the brain, noting that you don’t feel as clear as you did a few years ago. And although doing puzzles and playing memory games can certainly help, what you eat can also have a huge impact. Thus, when the afternoon crisis arrives, and your mind is walking to snack on time, sipping our little cabbage and banana smoothie with high fiber is a good thing to do for your cognitive health. (Yes, smoothies are not only for breakfast)
“Focusing on brain health can considerably increase your quality of life, as your brain controls everything, from your mood and your cognitive function to the ability of your body to self -regulate and maintain homeostasis. Good brain health is essential to overall mental, physical and emotional health and longevity, ”explains Josten Fish, RD, registered dietitian.
“By supporting brain health through nutrition and lifestyle choices, we can lead a more complete life and maintain cognitive functions in old age. It is not only a question of longevity, but improving the quality of life at all ages, “explains Kathleen Benson, RD. Discover how this quick, tasty and nutritious snack can help you have a life and a vitality more complete in the past few years.
What makes this smoothie ideal for better cognitive health?
Fiber
Fiber is best known for its digestive advantages, helping you put your bathroom routine on the right track. But this nutrient is much more than that. Certain research has shown that a higher supply of dietary fiber can help improve specific components of cognitive function, including processing speed, sustained attention and working memory.
The curly cabbage and bananas contribute to the high content of this snack. A portion, approximately 2 cups, contains 4 grams of fibers, between 12 and 18% of the daily recommendation.
Vitamin D
The smoothie calls milk and allows you to choose between cows and non -dairy milk to meet your needs and preferences. The two options are good sources of vitamin D. A cup of reduced fatty milk provides 3 mcg of vitamin D, or about 15% of your daily needs. The daily value (DV) for vitamin D is 20 mcg (800 IU) for adults. Non -dairy milks vary in quantity, but quite all are fortified with vitamin D. For example, a cup of oat milk contains 4 mcg of vitamin D – 20% of DV.
Fish stresses that vitamin D is not only a simple vitamin; It is a hormone that I cannot live. “Vitamin D is a hormone that plays a role in brain development by improving mechanisms such as the synthesis of neurotransmitters and the production of neurotrophin,” explains Fish. “It even stimulates glutathione, the most important antioxidant in the brain. Indirectly, vitamin D improves brain health by regulating melatonin, which promotes normal sleep habits and, therefore, better brain function. Research shows that the appropriate levels of vitamin D improve the blood-brain barrier and the overall brain function.
Omega-3
Omega-3 fatty acids are more than a fashionable word. Omega-3s are a group of polyunsaturated fatty acids that have proven to have a positive impact on many aspects of your health, including your cognitive function at all stages of life. There are three main types of omega -3 – DHA, EPA and ALA. Together, these essential fats have an impact on the function of neurotransmitters, which allows better blood flow to your brain, improving your memory and learning and supporting your overall cognitive well-being. And kale is the omega-3 star in this smoothie.
A 2022 study revealed that people with more omega-3 in their blood circulation had a greater hippocampus, the part of your brain associated with learning and memory. In addition, eating foods rich in omega-3 was associated with a better understanding of complex concepts and the use of abstract reasoning and logical thought. Benson says, “The foods we eat play a role in the functioning of our brain; It is a question of eating these (foods) rich in nutrients. This helps prevent cerebral fog and maintains our lively focus. It is useful to include foods rich in omega that support brain health. »»
Antioxidants and flavonoids
Other ingredients in this smoothie – honey, fruits and vegetables – are full of antioxidants. Benson says: “Cabbage, bananas and honey contain nutrients such as antioxidants and flavonoids that could support cognitive health by helping to reduce inflammation and fight oxidative stress. These processes are linked to the general health of the brain and can contribute to better memory and better function in time. »»
Studies show that bananas have even more antioxidants than bays, and their bioactive compounds can help you fight bacteria and viruses. Fire vegetables and curly cabbage are famous for high phytonutrient levels such as antioxidants that help reduce inflammation in the brain and body. “Eating nutrient -rich foods, including antioxidants, minerals and polyphenols, can improve cognitive functions through a variety of processes. For example, a dense nutrient diet can in fact increase the production of neurons and improve the link between neurons, ”explains Fish.
Flavonoids – a type of antioxidant – give honey its flavor and aroma, and the great thing about them is that they are also anti -inflammatory. “Honey has even been at the center of several studies on brain health and could be a potential brain booster mainly due to its antioxidant properties,” explains Fish. A review in 2023 which examined 34 studies carried out on humans and animals revealed that honey can improve cognitive health in four main ways: lower stress, relieving advantages of pain, a neuroprotective impact and an increase in memory.
Other foods for better cognitive health
Although this smoothie contains nutrient -rich foods filled with ingredients to support the brain, many other foods will help you keep live.
- Fish: If you are looking for more omega-3 fatty acids to further improve your cognition, fish is always an excellent choice. Fatty fish living in cold water have the highest omega-3 fatty acids. These include salmon, tuna, mackerel, sardines and herring.
- Mushrooms: Some mushrooms are cultivated under UV lights to increase their vitamin D levels. In addition to brain health vitamin D, fungi are rich in antioxidants and other bioactive compounds. Studies begin to show that fungi could help improve age -related neurological diseases such as Alzheimer’s disease and dementia.
- Eggs: Eggs have a long list of brain -supported nutrients, including choline, a nutrient necessary for the right function of the nervous system. Eggs also contain several B vitamins, which can reduce your risk of cognitive impairment by metabolizing and eliminating homocysteine. This amino acid can accumulate in the brain and cause problems. And a big advantage: eggs even contain several other supported nutrients in the brain, such as vitamin D, omega-3 and antioxidants.
The bottom line
Adding nutrients supporting the brain will greatly contribute to cognitive health. Rendering Snack Time Fun and Healthy with our tasty Smoothie de Chou Prinée and Bananane. With only five healthy ingredients, it is quick to prepare and you will improve your brain health in a delicious way. Other healthy brain foods include fish, eggs and fungi, among others. Benson offers a final advice: “It is important to understand that if these foods can be part of a healthy diet, they are not a remedy, and their advantages must be considered as part of a global approach to overall health . “”
