October 10 is World Mental Health Day, a date that aims to raise awareness of the importance of maintaining a healthy mind. In Portugal, as in many other countries, we face a number of problems related to mental health and memory function, many of which are related to factors such as poor sleep quality, stress, sedentary lifestyle and poor diet.
Food as an ally
As we prepare to return to our daily lives, whether from work or school, it is important to keep our minds and brains active and healthy so that we can resume daily functions with good memory and high concentration.
Taking care of the brain is a priority, and we can do this through adequate nutrition that provides essential nutrients, which must be combined with regular exercise and a good night’s sleep. Physical exercise stimulates blood circulation and oxygenation of the brain, and quality sleep preserves memory and brain regeneration.
Program Health is fed This is another ally for your mental health. The purpose of this program is to provide information about fruits and vegetables that are part of a balanced diet to make informed food choices. An active lifestyle and a balanced and varied diet are important. Find out more at cuf.pt or pingodoce.pt.
7 foods that help improve memory and nourish the brain
Making conscious food choices promotes an active, healthy brain. Discover some products that may help.
Salmon
It is an excellent source of omega-3s and in particular docosahexaenoic acid (DHA), which is essential for the proper functioning of neurons (brain cells) and helps improve the ability to retain information.
Egg
Egg yolk is an excellent source of beneficial nutrients such as folic acid and vitamin B12. It is rich in choline, a substance that helps prevent mental decline associated with aging, preventing problems such as dementia or Alzheimer’s disease.
Spinach
Spinach is an excellent source of vitamin E as well as folic acid.
In addition, it prevents the aging of brain cells.
Red fruits
Red fruits contain fisetin, a flavonoid that improves communication between neurons, promoting cognitive functions such as memory, reasoning and attention. Prevents progressive memory loss and may help prevent Alzheimer’s disease.
Avocado
A source of monounsaturated fat and rich in fatty acids that help synthesize omega-3s, avocados also contain omega-6s, potassium, vitamin E and vitamin K, which help increase blood flow to the brain and protect it from damage caused by free fats. radicals (pollution, solar radiation and other types of radiation), and also helps memory.
Dried fruits
Dried fruits such as walnuts or almonds are rich in fatty acids, which are involved in the synthesis of omega-3 and are a source of omega-6, as well as vitamins B6 and E. The latter, in particular, prevents brain aging, preventing dementia and strengthening memory.
Dark chocolate
Dark chocolate with at least 70% cocoa content contains flavonoids, antioxidants that can improve cognitive function, including memory, and protect cells from damage caused by free radicals, helping to avoid mental illness.
Try the recipes we offer and feed your brain.
Autumn salad with poached egg
20 MINUTES. | 4 PEOPLE | EASY
Pingo Doce Pumpkin, diced, frozen 1 package (400 g)
frozen minced garlic Pingo Doce 1st century for dessert
dried thyme qb
salt 2nd century tea
pepper qb
avocado 2 (500g)
lemon 1 (100 g)
spinach 1 package (170 g)
vinegar 1st century soup
eggs M 4
Pingo Doce Extra Virgin Olive Oil 1st century soup
seed mixture 1st century soup
Preparation
1 Preheat the oven to 190ºC.
two Place the pumpkin on a baking sheet. Season with garlic, thyme, half the salt and pepper. Bake for 12 minutes.
3 Meanwhile, open the avocado, remove the seeds and scoop out the pulp with a spoon. Cut it into slices and sprinkle with lemon juice.
4 Place spinach in a salad bowl and top with avocado and pumpkin.
5 Heat water and vinegar in a saucepan, stir the water and open the eggs. Let them cook for 3-5 minutes until cooked through.
6 Serve the eggs with the salad, season with the remaining salt and pepper, drizzle with olive oil and sprinkle with seeds.
1 DOSE CONTAINS (ADULT % VDR)
Energy 329kcal (16%) | Fats 28g (40%) of which are saturated 6.1 g (31%) | Carbohydrates 5.3 g of which sugar 3.1 g (3%) | Fiber 5.7 g (23%) | Squirrels 11 g
Grilled salmon with spices
30 MINUTES. | 4 PEOPLE | EASY
garlic powder 1st century dessert + 1 tbsp. tea
cumin powder 1st century tea
pepper qb
paprika 1st century tea
salt 3rd century tea
lemon (zest and juice) 2 (200g)
salmon tranches 4 (600g)
Pingo Doce Extra Virgin Olive Oil 2nd century soup
couscous 200g
Grilled vegetables Pingo Dose 1 package (400 g)
greek yogurt 200g
fresh mint qb
Preparation
1 Preheat the oven to 180ºC.
two Mix a dessertspoon of garlic powder, cumin, pepper, paprika, a teaspoon of salt and lemon zest in a bowl.
3 Rub the salmon pieces with the previous mixture. Drizzle with half the olive oil and bake for 15 minutes.
4 Prepare couscous with a teaspoon of salt and vegetables according to package directions.
5 For the yogurt sauce, combine the yogurt in a bowl with the juice and zest of the remaining lemon, the remaining garlic powder, salt and chopped mint (reserve some for garnish).
6 Serve salmon with couscous and vegetables. Drizzle with yoghurt sauce and sprinkle with remaining mint.
1 DOSE CONTAINS (ADULT % VDR)
Energy 663kcal (33%) | Fats 37g (53%) of which are saturated 14.0 g (70%) | Carbohydrates 40 g of which sugar 7.6 g (8%) | Fiber 6.9 g (28%) | Squirrels 39 g
Plums and red fruits in the oven
20 MINUTES. | 4 PEOPLE | EASY
plums 4 (240 g)
Red fruits 200g
coconut sugar1st century soup
lemon (zest) 1
vanilla ½ pod
vanilla yogurt two
muesli 50 g
Preparation
1 Preheat oven to 160ºC
two Place pitted plums and red fruits, cut in half, in a container that can be placed in the oven.
3 Sprinkle with sugar, lemon zest and add 1/2 vanilla pod.
4 Bake for 15 minutes.
5 Place fruit on plates, top with yogurt and sprinkle with granola.
1 DOSE CONTAINS (ADULT % VDR)
Energy 263kcal (13%) | Fats 4.0 g (6%) of which are saturated 1.5 g (8%) | Carbohydrates 46 g of which sugar 39 g (43%) | Fiber 9.8 g (39%) | Squirrels 5.8 g
Source: CM Jornal
I am Michael Melvin, an experienced news writer with a passion for uncovering stories and bringing them to the public. I have been working in the news industry for over five years now, and my work has been published on multiple websites. As an author at 24 News Reporters, I cover world section of current events stories that are both informative and captivating to read.