Our brains are the most complex tools we use every day. For its normal functioning, it needs proper nutrition. Cheering yourself up with coffee and chocolates is not the answer. Of course, they will help you solve the problem in the next 15 minutes, but after that, you will feel drowsy and apathetic.
To nourish the brain, you need foods containing proteins, polyunsaturated fats, carbohydrates, vitamin C and many other vitamins, amino acids, antioxidants, and many more minerals and other substances that improve its functioning and provide energy. And all of these substances can be obtained from food by properly organizing your diet.
Food for the brain – Fatty fish
[p]Salmon and other fatty fish, such as mackerel or catfish, contain a lot of polyunsaturated fatty acids. From them, our body produces a substance called myelin. It is necessary for our brain to quickly and reliably transmit information from one cell to another.
100 grams of fish a day can increase your reaction time, improve vascular function, and thus improve brain function.
In addition, the brain needs protein – it is its main food.
Food for the brain – Blueberries and blueberries
For the brain to work, antioxidants are essential, freeing our brain from harmful substances that damage intercellular membranes. Antioxidants improve the cognitive function of the brain, as well as memory. Blueberries and blueberries are recognized as champions in the amount of these substances. In addition, these berries contain a large amount of vitamin C, as well as B1 and B6, vitamin PP, potassium, calcium, and magnesium.
Food for the brain – Walnuts
Another source of omega-3 fatty acids and protein. Nuts increase the level of serotonin, a substance that helps fight depression. Nuts also contain lecithin, which improves brain function and activates memory. 5 young walnuts are the daily requirement for quick thinking.
Food for the brain – Cocoa
Cocoa beans contain antioxidant flavanol. It improves blood circulation in the brain and protects it from oxidative processes that lead to Alzheimer’s disease.
In addition, sweet hot chocolate contains anandamide, a substance that creates a feeling of life satisfaction and helps to produce dopamine, the hormone responsible for our good mood.
Food for the brain – Eggs
One of the highest-quality sources of protein. In addition, they contain a large amount of the right fats and vitamins – a whole feast for our brains. Eggs also contain choline, which helps us focus and improves the ability of neurons to conduct nerve impulses.
Food for the brain – Ginseng
To improve brain performance, we rely on coffee and tea. And they do help, but only if you consume these drinks in moderation – no more than 2 cups a day. If you abuse coffee, the “reward” will be a loss of reaction and mental clarity. But a few drops of ginseng tincture will improve mental performance without negative consequences. The effect of ginseng lasts longer than that of caffeine and tannin, but it should not be abused.
Just a couple of drops in a glass of water is enough no more than 2 times a day.
Food for the brain – Broccoli
One of the main sources of vitamin K, which improves brain function. It also contains boron. The lack of this trace element leads to a decrease in brain activity. In general, all types of cabbage are very useful for brain function, for example, Brussels sprouts, which increase the ability to concentrate.
Food for the brain – Apples
They will strengthen and heal the vessels of the brain, increase their elasticity, and prevent blockage. Thus, apples reduce the risk of cerebral hemorrhages and strokes.
Food for the brain – Wholemeal bread
When we eat sugary foods, a lot of insulin is released into our bloodstream.
And the brain starts to fall asleep. We can’t work properly. But the brain really needs carbohydrates, so it’s best to eat “slow” ones. Their sources are various cereals and beans, products made from wholemeal flour. Such carbohydrates will provide the brain with energy for a long time.
Food for the brain – Lentils
In addition to a large number of complex carbohydrates, it contains amino acids necessary for the rapid flow of biochemical processes in brain cells, which provides clarity of mind and increases the speed of thinking.