In the section Does a cook visit the doctor, chef Ramon Beuk visits GP Rutger Verhoeff. He asks him for the best ingredients to endure different situations. Today: how do you keep your brain in top condition?
What should I eat? When? And how much? We receive new advice almost every day. From dieticians and doctors, but also from people without a medical background. Consciously or unconsciously, you incorporate these advice into your daily life. Because good food and taking care of yourself can go together, Ramon Beuk and Rutger Verhoeff wrote the book Tasty Better. ,,We have already stated it in this section,” says Beuk. “If we eat, drink, sleep and exercise in the right way every day, we significantly reduce the risk of ailments as we age.”
Forgetfulness
This does not only apply to physical discomfort. “Even forgetfulness”, continues Beuk. “A common condition with aging can be prevented by a combination of the right diet, sleep and exercise.”
The energy we need for all our activities is supplied by our food. But energy is also needed for the proper functioning of our brains. “About twenty percent of all the energy we ingest with our food goes to our brains,” says GP Verhoeff. Our brains are always at work. Day and night, awake and asleep.”
To be able to concentrate properly, we need to get enough energy every day. Our brains get that energy from glucose, says Verhoeff. “We get glucose from carbohydrates. That could be that quick bite from the cafeteria. Or that microwave pizza. Or that meal with whole-wheat sandwiches or whole-wheat pasta.”
thinking ability
According to the duo, it may be obvious, but fiber-rich food and food with slow carbohydrates simply provide energy for a longer period of time. “That is necessary for your brain to quickly solve that one issue, but also for the condition of our thinking ability,” says Verhoeff.
Our brains consist of a complex network of nerve cells that are connected to each other. It is important to maintain these connections and to ensure that new connections are made. Building blocks are needed for this energy-consuming work, such as vitamins and minerals, but especially fatty acids.
Omega 3 fatty acids are important for good and fast communication between nerve cells. A deficiency of these fatty acids can lead to a reduction in concentration and forgetfulness. And is also associated with schizophrenia and Alzheimer’s disease.
Walnuts good for your brain
Not only are nuts high in antioxidants, which are necessary to fight free radicals. It also contains a lot of Omega 3 fatty acids. Of all nuts, walnuts contain the largest amount of these, and in particular of the alpha-linolenic acid (ALA) type.
“ALA could counter neuroinflammation,” says the doctor. “Now you may think one and one equals two: for a brain that is as healthy as possible, you should quickly go to the nut shop.” Unfortunately it is not that simple. “Other vitamins and minerals are also needed to slow down deterioration. A varied diet is important for this, with sufficient fruit and vegetables. If in doubt, take a handful of walnuts every day. Good for your brain in any case, against cardiovascular disease and diabetes.”
Just like omega-3 fatty acids, B vitamins also ensure rapid communication between the brain. A deficiency of vitamin B12 can lead to cognitive complaints, such as forgetfulness. In addition, minerals such as iodine, zinc and iron are important for brain development in growing children.
According to Beuk, it is not difficult to stay healthy. “Eat a lot of fruits and vegetables to get a lot of vitamins, antioxidants and minerals. Varying different types of fruit and vegetables is especially important because they all contain different useful nutrients.”
Fatty fish
Not only nuts contain omega 3 fatty acids. They are also found in oily fish, such as mackerel, herring and salmon. Fish is also a source of vitamin B12. A vegetarian source for B vitamins are legumes, such as lentils, beans or chickpeas.
In addition to eating, drinking enough water is also important for the brain. Opinions are divided about how much water we should drink per day. The cook and the doctor advise to drink between 2 and 3 liters per day for good brain function.
An example of a healthy recipe:
Baked avocado with egg salad
Ingredients
3 slices of wholemeal bread
50 g wholemeal flour
1 avocado
3 eggs
3 tbsp. olive oil
3 tbsp. low-fat yogurt vinegar
1 tbsp. chopped chives
2 tbsp. cress
50 grams. raw walnuts
Preparation
– Cut off the crusts from 1 slice of bread and put them in a food processor. Add half of the whole wheat flour and grind everything fine.
– Prepare a flat plate with flour. Break 1 egg into a deep plate and stir with a fork.
– Remove the skin from the avocado, cut it in half, remove the pit and cut the avocado halves into elongated slices.
– Dip the avocado slices in the flour, then in the egg and then in the mixture of wholemeal bread and wholemeal flour.
– Heat 2 tablespoons of olive oil in a non-stick frying pan. Fry the avocado slices on both sides until golden brown and crispy.
– Toast the remaining 2 slices of bread.
– Boil the remaining 2 eggs in boiling water for 6 minutes, drain and allow to cool completely. Peel the eggs and chop them finely. Mix the eggs with the yogurt, 1 tablespoon of olive oil, vinegar and the chopped chives and season with salt and pepper.
– Divide the egg salad over the bread and garnish with the avocado slices. Sprinkle with cress and coarsely chopped walnuts.
Nutritional value
Energy: 1109 kcal (pp: 554.5 kcal)
Carbohydrates: 82 g
Protein: 37.8 g
Fats: 68.8 g (vv: 11.1 g)
Fiber: 16.9 g
Ramon Beuk gives tips for the kitchen in the series Da’s handy:
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