Don’t let your mind deteriorate: choose the right food | cooking and eating

In the section Does Chef Visit a Doctor, Chef Ramon Buick visits GP Rutger Verhoeff. He asks him about the best ingredients to withstand different situations. Today: How do you keep your brain in top shape?

What should I eat? when? And how much? Almost every day we receive new advice. From dieticians and doctors, but also from people without a medical background. Consciously or unconsciously, incorporate these tips into your daily life. Ramon Beuk and Rutger Verhoeff wrote the book because good food and taking care of yourself can go together. The best taste. “We already mentioned it in this section,” Buick says. “If we eat, drink, sleep and exercise the right way every day, we dramatically reduce disease risk as we age.”


This applies not only to physical discomfort. Buick continues, “until oblivion.” “A condition common with aging can be prevented by combining the right diet, sleep and exercise.”

The energy we need for all of our activities comes from our diet. But energy is also required for the proper functioning of our brains. “About twenty percent of all the energy we take in from our food goes to our brains,” says JP Verhoff. Our brains are always working. Day and night, awake and asleep.”

In order to be able to focus properly, we need to have enough energy every day. Our brains get this energy from glucose, Verhoff says. “We get glucose from carbohydrates. That quick bite may be from the cafeteria. Or microwave pizza. Or that meal with whole-wheat sandwiches or whole-wheat pasta. “

ability to think

According to the duo, it may be obvious, but food high in fiber and food containing slow carbs simply provide energy for a longer period of time. “This is essential for your brain to solve this problem quickly, but also for the state of our thinking ability,” Verhoff says.

Our brains are made up of a complex network of neurons linked together. It is important to maintain these connections and ensure that new connections are made. Building blocks are essential for this energy-intensive work, as are 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 decreased concentration and forgetfulness. It is also linked to schizophrenia and Alzheimer’s disease.

Walnuts are good for your brain

Not only are nuts high in antioxidants, which are essential for fighting free radicals. It also contains a lot of omega-3 fatty acids. Of all the nuts, walnuts contain the largest amount of these, in particular the alpha-linolenic acid (ALA) type.

“ALA can combat nerve inflammation,” the doctor says. “Now you might think that one and one equals two: for a brain that is as healthy as it can be, you should quickly go to the nut shop.” Unfortunately, it is not that simple. Other vitamins and minerals are also needed to slow the decline. A varied diet is important for this, with plenty of fruit and vegetables. If in doubt, eat a handful of walnuts every day. Good for your brain anyway, against cardiovascular disease and diabetes.”

Just like omega-3 fatty acids, B vitamins also ensure rapid communication between the brain. Vitamin B12 deficiency can lead to cognitive complaints, such as forgetfulness. Additionally, minerals such as iodine, zinc, and iron are important for brain development as children grow.

According to Buick, it is not difficult to stay healthy. Eat plenty of fruits and vegetables to get plenty of vitamins, antioxidants, and minerals. The variety of different types of fruits and vegetables is especially important because they all contain different beneficial nutrients.”

fat fish

Not only do nuts contain omega-3 fatty acids. It is also found in oily fish, such as mackerel, herring, and salmon. Fish is also a source of vitamin B12. Legumes are a vegetarian source of B vitamins, as are 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 daily. The cook and doctor recommend drinking between 2 and 3 liters per day for good brain function.

Example of a healthy recipe:

Baked avocado with egg salad

3 slices of whole wheat bread
50 gm whole wheat flour
1 avocado
3 eggs
3 tbsp. olive oil
3 tbsp. Low-fat yogurt vinegar
1 tbsp. Chopped chives
2 tbsp. Rashad
50g raw walnuts

to prepare
Cut the crusts off a slice of bread and put them in a food processor. Add half of the whole wheat flour and grind everything well.
Prepare a flat dish with flour. Crack one egg into a deep plate and stir with a fork.
– Remove the peel from the avocado, cut it in half, then remove the core, and cut the avocado into long halves.
Dip the avocado slices in the flour, then in the eggs, then in the wholemeal bread and whole wheat flour mixture.
Heat two tablespoons of olive oil in a non-stick frying pan. Fry the avocado slices on both sides until golden brown and crunchy.
Toast the remaining two slices of bread.
Boil the remaining two eggs in boiling water for 6 minutes, then drain and leave to cool completely. Peel the eggs and chop them fine. Combine eggs, yogurt, 1 tablespoon olive oil, vinegar, and chopped chives, and season with salt and pepper.
Divide the egg salad on the bread and decorate with avocado slices. Sprinkle the watercress and coarsely chopped walnuts.

Nutritional value

Energy: 1,109 calories (R: 554.5 calories)
Carbs: 82 grams
Protein: 37.8 grams
Fat: 68.8 grams (vv: 11.1 grams)
Fiber: 16.9 g

Ramon Beck and Rutger Verhoff. © Ramon Beck

Ramon Buick gives Da’s Hand kitchen tips:

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