Nutrition for the brain: the most useful products for a clear mind and a solid memory
In order that memory never fails us, and mental activity is always at the height, our brains need to regularly supply the necessary nutrients. This important organ has its own dietary preferences. So what products provide the proper nutrition for the brain?
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To ensure the smooth operation of the nervous system, increase concentration, improve the general state of the psyche, we need vitamins of Group B. Their beneficial effect on mental processes is so great that the data necessary for the brain nutrients are deservedly called “vitamins of creativity.” It is noticed that inspiration often visits those who in sufficient quantities receive vitamins of group B.
What is contained? Most of them are in legumes, which can improve all the functions of the brain. A lot of “vitamins of creativity” in oatmeal – it’s an antidepressant, and a great remedy for insomnia. Do not forget about such healthy products as walnuts, cereals, green vegetables, liver, meat, dairy products and egg yolk.
To ensure that memory does not fail, in addition to regular training, you need to ensure proper nutrition for the brain. To improve memory, we need: water, amino acids, carbohydrates and healthy fats.
Water is the source of life. With its lack, the brain seems to “dry up,” causing memory malfunction. Teach yourself to drink clean water in small sips throughout the day and soon you will feel that you have become better and more memorized.
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Amino acids are the substances that make up proteins. They help the process of memorization and the development of certain hormones that activate the work of the brain. Most of all amino acids, especially essential, are found in food of animal origin: lean meat, dairy products, fish and eggs. Therefore, people who adhere to vegetarian food and want to keep the memory functions at a high level, it is necessary to obtain amino acids in the form of capsules or tablets.
Carbohydrates are the energy supply to the brain, they help improve memory. The most useful carbohydrate products can be called natural honey, buckwheat, oatmeal, potatoes, soya, macaroni from durum wheat, bananas, peaches, pears.
Useful fats – they can include polyunsaturated fatty acids. They help in the transmission of impulses that carry a signal from one brain cell to another. The faster the impulses are transmitted, the better the memorization is, and the easier it is, if necessary, you can extract the necessary information. Sources of useful fats are fatty fish and vegetable oils.
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Clarifying the mind
Our brain “clouded” and grows old by the fact that its cells are gradually damaged by free radicals. These aggressive oxidants negatively affect many processes in the body, including reducing mental abilities. Antioxidants can counteract free radicals, the most powerful of which are vitamins C and E.
What is contained? Vitamins-antioxidants are rich in fresh vegetables and fruits. The most useful products containing vitamin E, you can name fruits of avocado, almonds, pumpkin and flax seeds, green lettuce leaves, as well as many types of unrefined vegetable oil, for example, soybean, sunflower, sesame, etc. From these products you can make a wonderful salad, filling it in turn with different oils, and eat at least every day. In it you can add and products that include vitamin C: black currant, kiwi, citrus, broccoli, parsley, red bell pepper, sour apples, tomatoes.
To improve brain activity, the following nutrients are needed: magnesium, zinc, iron, phosphorus and iodine. Magnesium helps to cope with stress, improves blood circulation, stimulates mental activity. Zinc has a beneficial effect on the concentration of attention. Iron supplies the brain with oxygen. Phosphorus gives energy to brain cells. The importance of iodine for brain nutrition in general is difficult to overestimate. With its lack, children develop poorly both mentally and physically, subsequently this can lead to dementia. Therefore, if you want to increase your intellect, provide yourself with products that contain iodine.
What is contained? You can get magnesium, including in your diet, various nuts, seeds, wheat bran, beans, natural cocoa powder, bananas. The source of zinc can serve as oysters, mussels, shrimps, almost all types of meat, cheese, nuts and cereals. Iron is rich in liver, sea mollusks, beets, dried fruits, apples, pomegranate. A lot of phosphorus is found in cheese, milk, seafood, sturgeon roe, chicken and beef. Replenish the reserves of iodine in the body will help seaweed, seafood, some fruits and vegetables grown in the coastal zone of the seas and oceans.
Eat right, and you will retain high intelligence and excellent memory for many years.