Basic principles of the brain diet:
A diet high in saturated fatty acids, salt, alcohol, and cholesterol and low in polyunsaturated fatty acid fiber can increase blood pressure and cause a lack of oxygen supply to the brain.
Foods rich in antioxidants can reduce the likelihood of free radical damage to brain cells and reduce the risk of sclerosis.
Insufficient micronutrients in the diet can impair the ability to remember and think and accelerate aging-related memory loss.
A reactive decrease in blood sugar caused by excessive consumption of refined carbohydrates and sugar can disrupt brain activity.
The level of neurotransmitters in the brain is maintained by regular consumption of foods that contain them: eggs, nuts, and Brussels sprouts.
What vitamins and elements are needed for normal brain function?
- Phosphorus and iodine – are found in sea fish, seafood, and seaweed.
- Potassium – contained in sufficient quantities in dried apricots, apricots, and beets.
- Calcium – is contained in natural dairy products.
- Simple and complex carbohydrates – contained in sugar, fructose, natural honey, jam, sweet fruits, dried fruits, whole grains, and germinated grains (most of all in wheat grains).
- Vitamin E is the most important vitamin in times of stress and increased mental stress. It is found in vegetable oils, liver, whole grains, and eggs.
- Vitamins C and B vitamins – are found in fresh vegetables, fruits, berries (especially in black currants), fresh herbs, sauerkraut, whole cereals, sprouted grains, and meat.
- Vitamin A is not found in foods in their pure form. It is converted in our body from carotene, which is abundant in dried apricots, carrots, broccoli, spinach, and parsley.
- In order for vitamin A to be fully absorbed, it is necessary to eat these foods simultaneously with fats – vegetables and butter, sour cream, and natural yogurt.
What foods should you eat for normal brain function?
- Fatty fish for the brain
Salmon and other fatty fish, such as mackerel, 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.
Blueberries and blueberries for the brain
For the brain to work, antioxidants are essential, as they free 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 presence 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.
- Nuts – for the brain
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.
- Cocoa – for the brain
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.
- Eggs – for the brain
One of the highest-quality protein sources. 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 concentrate and improves the ability of neurons to conduct nerve impulses.
So, the list of foods for the brain:
- sea fish – at least 3-4 times a week.
- algae – every day.
- Extra virgin vegetable oils – every day.
- vegetable salads (primarily with beets and fresh herbs) – daily.
- Dairy products (not less than 5% fat).
- Eggs (preferably quail) – 2-3 times a week.
- Meat (not sausage or semi-finished products!) – 3-4 times a week.