Studies of scientists from around the world confirm: the brain is the first to feel the influence of malnutrition. What kind of diet is suitable for geniuses and those who want to improve their mental abilities?
Nuts
Walnuts. Their forms remind of the human brain. The thing is that the nuclei are rich in vitamin B, phosphorus, magnesium, calcium – substances that improve mental activity. Also, there are free amino acids, vitamins E, PP, K, group B, as well as minerals and microelements (iodine, calcium, potassium, cobalt, magnesium, iron, zinc, phosphorus).
The core of the walnut is 77% composed of unsaturated fats, which contain a minimum of cholesterol. Thus, the presence of a complex of biologically active substances and lecithin in the nuts can remove nervous tension, strengthen memory, increase the concentration of attention. In addition, nuts prevent premature aging of the brain.
Dose: an adult person needs to eat up to five cores a day, a child over three years old – three nucleoli a day.
Fish
Fish is the record holder because of the content of Omega-3 acids. These acids are essential for the development of the brain and spinal cord. The improvement in mental activity is also affected by the presence of iodine, phosphorus and vitamin B12 in fish. Scientists have experimentally proved that the consumption of any fish contributes to the increase of gray matter cells in the brain. Just one serving of fish per week significantly reduces the chances of suffering from Alzheimer’s disease in old age. The mechanism of action of fatty acids is as follows: the layer of brain neurons loses its elasticity and softness over the years due to excess cholesterol and saturated fats. Omega-3 corrects this deficiency and causes neurons to work clearly and smoothly. Acid is also responsible for the saturation of the brain with oxygen and enhances blood supply. This gives us the opportunity to assimilate new information and to preserve the old information better. To avoid age-related dementia caused by vascular diseases of the brain. It is also important that fish affects the overall emotional state. It helps to avoid stress and depression, which directly affects the general mental state.
Dishes from herring, tuna, trout and salmon are ideal for the brain.
Dose: fish can be consumed in any form: fried, stewed, paren. Ideally, there will be a steamed salmon salad. You can eat this fish 2-3 times a week.
Seafood
If there is seafood in your diet regularly, especially oysters, your genius should not be doubted by anyone. The high content of iron and zinc in seafood can keep the mind sharp. Both of these elements help to remain focused and remember all the information. When there is a lack of iron and zinc, we suffer from memory dips and low concentration of attention.
Dose: 3-4 servings of seafood per week will keep your brain in perfect condition.
Milk and Yogurt
Milk, yogurt, cottage cheese and cheese contain the necessary calcium for us, which facilitates the transmission of nerve impulses in the brain. However, not everyone can consume milk in its pure form. You can replace it with yogurt.
Natural yogurt contains vitamins A, B3, B12. B vitamins are needed to increase energy, maintain the nervous system and regulate blood cholesterol levels. Vitamin A helps to maintain the skin health and eyesight.
Yogurt also contains zinc, which is necessary to maintain the activity of the brain and prevent its premature aging. This product is a kind of sorbent for the body, which removes toxins.
Dose: it is enough to drink a glass per day. Yogurt is better to eat without sugar: add a handful of berries or fruits and a little honey to it if necessary. 200-300 grams of yogurt per day will provide your brain with nutrient loads.
Berries and fruits
Berries, fruits, compotes, juices – all this diversity must be present in your daily ratio if you want to feel healthy and keep your thoughts clear.
One of the most useful is blueberries. It stimulates motor skills, coordination and general learning abilities. Almost all berries significantly speed up brain processes. Therefore, raspberry contains anthocyanin, which protects the brain neurons associated with memory.
All berries and fruits contain antioxidants, which increase the efficiency of the brain. Thanks to contained flavonoids, they are called super-food. These substances are better than others with the function of improving memory. Most fruits and berries contain vitamins E and C, B1, B3 and B6, as well as substances that stimulate oxygen exchange in the brain.
Dose: if you eat a glass of berries a day, after a few months you will notice significant progress in the work of the brain. 400 grams of fresh fruit will help prevent brain aging processes.
Greens and Vegetables
Beets, cabbage, broccoli, spinach, baked potatoes, tomatoes, sweet peppers must certainly be present in the diet of people engaged in mental activities. They all contain a large number of antioxidants and other substances that have a positive effect on brain function. Vegetables of all colors are important, but green is considered to be of special value. They contain vitamin K, which is necessary for the normal development of bone tissue, and iron – to maintain a sound mind. Vegetables and greens help when you need to remember certain information and details. Brain activity is also stimulated by vitamins B6, B12 and folic acid. But try and avoid canned vegetables. For example, canned tomatoes are extremely harmful especially for children.
Dose: Doctors strongly recommend eating 500 grams of fresh vegetables a day. However, we all understand that to force ourselves to eat half a kilogram of carrots or tomatoes is quite difficult. A delicious and pleasant alternative will be tomato juice or “Vegetable Cocktail” juice, which you can easily drink in the required quantity.
Eggs
Perfect breakfast for the brain consists of omelet with salad. The thing is that the egg yolk is rich in vitamin B12, magnesium, calcium, manganese, sodium, zinc, phosphorus, sulfur, fluorine, copper, iodine. Eggs contain almost all the vitamins of groups A, D, E, K, B, P.
Nevertheless, most of all eggs are valued because of the presence of choline in the yolk. The brain uses it to produce acetylcholine. It’s deficiency leads to the development of Alzheimer’s disease. With a lack of this substance, microscopic channels of the brain, through which thoughts, sensations and other signals are transmitted, are clogged. A person is not able to clearly articulate his desires, and experiences mental fatigue. His memory worsens, and he may suffer from a depression.
Dose: eggs that have undergone heat treatment, still contain choline. Therefore, it is useful to eat boiled eggs, as well as omelets and fried eggs. One egg a day will be enough for a child, while adults should eat 2 pieces.
In addition, the menu for activating the brain must include foods rich in antioxidants. The brain is a very dynamic organ, working every second. Therefore, it constantly generates side effects of this activity – free radicals, which can contribute to the extinction of the necessary “working” cells. Antioxidants can neutralize them. Red beans, sweet pepper, white cabbage, broccoli, cherry, black currant – are especially rich in them.
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