Diet for the brain: a list of foods

The most amazing and unexplored organ is the human brain. According to the research, this body has its own "whims", the failure of which can negatively affect its work. To date, there is such a thing as a diet for the brain, which provides a full-fledged activity.

It has long been proven that our intellectual abilities and memory depend on the nutritional characteristics. The improper diet of a pregnant woman, the unbalanced diet of a young child has a very negative effect on mental abilities. No less important is what we eat during life.

Key recommendations

It is very important to ensure proper nutrition of the brain, because even while we are resting, it continues to work. This is especially true in times of increased mental stress. Low-calorie diets can lead to memory deterioration. Specialists who study the possibilities of the brain are recommended in periods when the intensive work of our main body is necessary, to eat in such a way that the calorie content of the breakfast is 35% of the daily caloric value of the ration, lunch and dinner - 25%. The remaining 15% are snacks.

There is an opinion that sugar and sweets are necessary for the work of the brain during intense mental work. This statement is true, since glucose, which enters the body, stimulates brain activity.

By eating bread or muesli for breakfast, we provide the brain with the glucose it needs. The effect of using sugar in its pure form is felt almost immediately, but is short-lived. To prevent a rapid increase in the level of sugar in the blood, the body produces insulin. As a result, after a brief rise in the strength, the capacity to work, the mental activity, the person feels weak.

Improves the brain's ability to eat with beans, rice, nuts, bread or muesli. Due to the presence of polysaccharides or complex compounds of sugar in the composition of these products, the sensation of fresh energy and strength will last much longer. The feedback of many people suggests that after such a breakfast a person's activity and efficiency increase.

For health, our body also needs fats. But with excessive use of them, the body slowly absorbs sugar. Food with a high fat content leads to the inhibition of mental performance.

To maintain clarity of thinking, the body needs a protein that increases brain energy, activates thinking processes, and improves reactions. Therefore, the diet of school-age children should include proteins of animal or plant origin.

For the brain and memory, vitamins and minerals are also needed. If necessary, multivitamin complexes can be added to the diet. For the normal course of brain processes, such trace elements and compounds are necessary:

- Bor. The source of it are grapes, apples, pears, broccoli.

- Zinc. Helps to improve memory and increase concentration. Contained in products such as sea fish, turkey meat, chicken, bread.

- Iron. It enters the body from dried fruits, green vegetables, low-fat meat, liver, beans. Thanks to the gland, attention and memory are improved.

- Magnesium. Provides good work of the nervous system. The source of it are bananas, peanuts, skim milk.

- Calcium. Thanks to him, the nervous system functions normally. Calcium contains dairy products, oranges and dried apricots.

- Potassium. Useful for the nervous system, like magnesium. To provide the body with potassium, you need to consume oranges, dairy products and dried apricots.

- Vitamin B1. Active participant in the processes of releasing chemical substances that affect memory, from nerve cells. The source is nuts, wheat bran, lean meat and porridge.

- Vitamin B2. Promotes memory improvement. To enrich the body with this vitamin should pay attention to low-fat dairy products, products from the flour of coarse grinding.

- Vitamin B9. Contained in citrus, bread, beans, honey. It helps to create and maintain new cells in a healthy state.

- Vitamin B12. Increases working capacity, improves memory, helps reduce symptoms of senile dementia. The main source is meat.

- Vitamin C. Promotes increased intellectual capacity. Sources - fresh fruits and vegetables.

Products for high-grade brain work

All that is necessary for the normal operation of our brain is already present in food. Diet for the brain, judging by the opinions of many people, improves memory, increases mental acuity and mood. What foods should I add to my diet?

Water

With dehydration, concentration decreases , irritability increases. Scientists have established that people who are thirsty find it more difficult to cope with logical problems.

Nuts

Nuts are a source of protein that supplies the brain with energy and prevents premature aging. In addition, they contain lecithin, in the absence of which it is possible to develop multiple sclerosis and other diseases of the nervous system. The use of hazelnut, almonds, walnuts is useful for students and schoolchildren.

Greenery

A sufficient amount of greenery in the diet allows you to keep the clarity of mind until old age. Spinach, dill, parsley, basil, coriander and other greens contain folic acid, vitamins E and K, antioxidants. Thanks to this composition, the use of greenery protects from dementia, prevents strokes, prevents the development of Alzheimer's and Parkinson's diseases.

A fish

In fatty fish, omega-3 fatty acids are found that can break down harmful enzymes, regulate blood cholesterol levels, and improve vascular function. This ensures normal functioning of the heart and brain.

Broccoli and Brussels sprouts

Broccoli is a source of vitamin K and boron, which have a positive effect on brain activity. The use of Brussels sprouts improves concentration.

Eggs

The yolk of a chicken egg is a source of choline, thanks to which many brain functions develop, abilities for understanding, cognition, learning, perception and processing of information are increased. Eggs must be present in the children's diet.

Green tea

Tea green is a real elixir that helps improve memory, improves mood and attention. It contains antioxidants catechins, which protect the brain cells from aging. The use of this drink helps to reduce the level of bad cholesterol, normalization of blood pressure, reduces the risk of strokes and heart attacks. Green tea is so useful that it is even used during the treatment of multiple sclerosis.

Cocoa

Cocoa beans contain flavanol. This antioxidant promotes improvement of cerebral circulation, prevents oxidative processes provoking senile dementia. A cup of cocoa a day improves the functioning of the brain and prevents the development of sclerosis.

Garlic

It contains substances that help stimulate the brain. Long-term use of garlic improves memory, prevents age-related changes in the brain.

Apples

Contain quercetin, which is able to protect brain cells from damage. Most of it is contained in the peel. The use of apples and apple juice allows you to keep the mind clear until old age, protects from memory loss and loss of intelligence.

Tomatoes

In tomatoes contains lycopene. It relieves free radicals that damage brain cells and provoke the development of dementia. Melatonin, which is found in tomatoes, prevents aging of brain cells.

Coffee and chocolate

Scientists have found that caffeine enhances attention and short-term memory, improves responses, increases activity. The use of chocolate is useful for increased mental stress. Glucose and flavonols, which are contained in chocolate, help improve memory, speed up reactions and speed of thinking.

Coffee and chocolate help get rid of depression, because they stimulate the production of endorphins. Thanks to this you can get rid of even a very bad mood. This is evidenced by the reviews of fans of these products.

Red wine

A small amount of wine favorably influences the processes of thinking, the coherence of speech, increases concentration of attention. Fermented grape juice contains antioxidants that prevent aging of the brain.

How to help the brain

Like any other organ, our brain sometimes needs help. It is best in this case to let him rest. This will help sleep or a change in the type of activity from the mental to the physical.

In the event that it is impossible, and to activate brain activity is necessary right now, a glass of fresh fruit juice, a few any nuts or pieces of chocolate will help. Overeating is undesirable, otherwise the brain can switch to adjusting the processes of digestion of food.

Harmful products

To a diet for the brain has benefited, it is necessary to avoid products harmful to brain activity.

Normal use of the brain is impaired by the use of alcoholic beverages. There is a spasm of blood vessels, and then the destruction of brain cells.

Do not overeat the food. Excess salt leads to a delay in moisture in the body, because of this, blood pressure rises, which can lead to hemorrhagic stroke.

Little benefit from fatty meat. Its use leads to an increase in the level of cholesterol, which provokes the development of atherosclerosis of the cerebral vessels.

Many harmful chemicals for the work of the brain are found in sweet carbonated drinks, crackers, sausages and other long-term storage products.

That the work of all brain structures was well-coordinated and did not fail, it is necessary to eat fully. Sitting on another hard diet, think about how it will affect the work of our main body. After all, he is responsible for the harmonious work of the whole organism. A diet for the brain must include all the necessary products for its normal functioning.