Nutrients for the brain. What does the brain eat? — Myths and reality! What substances are necessary for the brain

Every living organism experiences a physiological need for food. It is responsible not only for satiety, but also has a direct impact on overall well-being and health. Most people perceive food solely as a means of satisfying hunger, do not pay due attention to what is included in the daily diet. This leads to numerous problems, since the body may not get enough of the necessary substances for the full functioning of certain processes. This applies not only to the ability to do the usual physical, but also mental activities.

Without proteins, antioxidants, carbohydrates, amino acids, polyunsaturated fats, vitamins, macro and microelements, the human brain cannot fully function. And if the usual diet does not include foods rich in these substances, this negatively affects the mental and intellectual abilities. According to ongoing research, the death of brain cells begins after twenty years, and upon reaching the sixty-year mark, their number decreases by a tenth. Every year the possibilities of memory, thinking and analysis begin to deteriorate, which affects a person's life.

Many famous athletes eat exclusively according to a special diet that allows them to improve physical and strength performance, endurance, and also form a beautiful, and, most importantly, healthy body. You need to follow the diet not only for the sake of good shape, but also for the ability to solve complex problems. The latter is of paramount importance for programmers, card players, chess players. This is due to the fact that intellectual activity requires the involvement of the brain, which is important for the work of the diet.

The ten most beneficial foods for the brain

The World Health Organization has initiated studies that have identified products to stimulate brain activity. According to nutritionists, if they are included in the usual diet, this will improve the capabilities of the brain and the intellectual abilities of a person:

They are a valuable source of protein and Omega-3 acids. They contain lecithin, which activates the intellectual function, improves memory. They increase the concentration of serotonin, which allows you to endure stressful situations and fight depression.

Cranberry

It is rich in antioxidants that protect cells from free radicals that have a destructive effect by damaging intercellular membranes. These substances have a positive effect on memory and cognitive brain function. The use of marsh berries prevents malignant formations and pathologies of the cardiovascular system, helps to preserve brain cells during a stroke.

This drink allows you to stay not just in your right mind, but also in solid memory. Japanese scientists have proven that it prevents the decline of thought processes in old age.

Curry

This spice contains curcumin. It activates the process of removing beta-amyloids from the brain, the accumulation of which in the form of plaques is one of the signs of Alzheimer's.

Salmon

This fatty type of fish, like mackerel with catfish, is rich in omega-3 fatty acids, which are the main element for the “building” of myelin, a substance necessary for fast and reliable transmission of information by the brain. Due to the high protein content, this product stimulates brain work, intellectual activity, neuronal growth.

I am a valuable source of vitamin B4 - choline. This substance has a beneficial effect on improving attention and memory, significantly reduces brain aging.

cocoa beans

They contain the most flavonol - an antioxidant that normalizes blood circulation processes, as well as protecting cells in the brain from the harmful effects of oxidative processes that cause Alzheimer's.

Lentils

Contains not only complex carbohydrates, but also amino acids. The latter provide a high speed of biochemical and speed of thought processes, as well as clarity and clarity of mind.

This is a fruit that provides strengthening, increases the elasticity of the walls and the healing of blood vessels in the brain, prevents their blockage. It is a means for the prevention of hemorrhages and strokes.

Broccoli

Due to the high content of vitamin K, which activates neural activity, improves memory. Cruciferous plants contain boron. Its deficiency is one of the reasons that brain activity is significantly reduced.

The most amazing and unexplored organ is the human brain. According to studies, this body has its own "whims", the failure to comply with which may adversely affect its work. To date, there is such a thing as a diet for the brain, which ensures its full-fledged activity.

It has long been proven that our intellectual abilities and memory depend on the characteristics of nutrition. Improper nutrition of a pregnant woman, an unbalanced diet of a small child has a very negative effect on mental abilities. No less important is what we eat throughout life.

It is very important to ensure proper nutrition of the brain, because even when we are resting, it continues to work. This is especially true during periods of increased mental stress. can lead to memory impairment. Specialists who study the capabilities of the brain recommend that during periods when the hard work of our main organ is necessary, eat in such a way that the calorie content of breakfast is 35% of the daily calorie intake, lunch and dinner - 25%. The remaining 15% are snacks.

There is an opinion that sugar and sweets are necessary for hard mental work. This statement is true, since the glucose that 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 drinking sugar in its pure form is felt almost immediately, but is short-lived. To prevent a rapid rise in blood sugar levels, the body produces insulin. As a result, after a short-term rise in strength, working capacity, mental activity are sharply reduced, a person feels weak.

A meal containing beans, rice, nuts, bread or muesli improves the ability of the brain. Due to the presence of polysaccharides or complex sugar compounds in the composition of these products, the feeling of a surge of strength and freshness will last much longer. Reviews of many people say that after such a breakfast, a person's activity and efficiency increase.

Our body also needs fats to be healthy. But with excessive use of them, the body absorbs sugar more slowly. Foods high in fat lead to depression of mental performance.

To maintain clarity of thinking, the body needs protein, due to which the energy of the brain increases, the processes of thinking are activated, and reactions improve. Therefore, the diet of school-age children should include proteins of animal or vegetable origin.

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

Bor. Its source is grapes, apples, pears, broccoli.

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

Iron. It enters the body from dried fruits, green vegetables, lean meat, liver, beans. Thanks to iron, concentration of attention and memory improves.

Calcium. Thanks to him, the nervous system functions normally. Dairy products, oranges and dried apricots contain calcium.

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

Vitamin B1. An active participant in the release of chemical substances that affect memory from nerve cells. Source - nuts, wheat bran, lean meat and cereals.

Contained in citrus fruits, bread, beans, honey. Helps create and maintain healthy new cells.

Vitamin B12. memory, helps to reduce the symptoms of senile dementia. The main source is meat.

Vitamin C. Helps to increase intellectual abilities. Sources are fresh fruits and vegetables.

Products for the full functioning of the brain

Everything that is necessary for the normal functioning of our brain is already present in food. Diet for the brain, judging by the reviews of many people, helps to improve memory, increase mental acuity and cheer up. What foods should be added to your diet?

Water

With dehydration, irritability decreases. Scientists have found that people who are thirsty find it more difficult to cope with logical tasks.

nuts

Nuts are a source of protein that provides the brain with energy and prevents premature aging. In addition, they contain lecithin, the lack of which may lead to the development of multiple sclerosis and other diseases of the nervous system. Students and schoolchildren benefit from the use of hazelnuts, almonds, walnuts.

Greenery

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

Fish

Fatty fish contain omega-3 fatty acids that can break down harmful enzymes, regulate blood cholesterol levels and improve vascular function. This ensures the 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. Brussels sprouts help increase concentration.

Eggs

The yolk of a chicken egg is a source of choline, thanks to which many brain functions develop, the ability to understand, cognize, study, perceive and process information increases. Eggs must be present in the children's diet.

Green tea

Green tea is a real elixir that improves memory, improves mood and attention. It contains catechin antioxidants that protect brain cells from aging. The use of this drink helps to reduce the level of bad cholesterol, normalize 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 improves cerebral circulation, prevents oxidative processes that provoke senile dementia. A cup of cocoa a day improves brain function and prevents the development of multiple sclerosis.

Garlic

Apples

Tomatoes

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

Coffee and chocolate

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

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

Red wine

A small amount of wine has a positive effect on thinking processes, speech coherence, and increases concentration. Fermented grape juice contains antioxidants that prevent brain aging.

How to help the brain

Like any other organ, our brain sometimes needs help. The best thing to do in this case is to let him rest. Sleep or a change in the type of activity from mental to physical will help with this.

In the event that this is not possible, and it is necessary to activate brain activity right now, a glass of freshly squeezed fruit juice, a few nuts or pieces of chocolate will help. Overeating is undesirable, otherwise the brain may switch to regulate the processes of digestion of food.

harmful products

In order for a diet to benefit the brain, it is necessary to avoid foods that are harmful to brain activity.

The normal functioning of the brain is harmed by the use of alcoholic beverages. There is a vasospasm, and then the destruction of brain cells.

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

There is little benefit from fatty meat. Its use leads to an increase in cholesterol levels, which provokes the development of atherosclerosis of cerebral vessels.

Many chemicals that are harmful to the brain are found in sugary carbonated drinks, crackers, sausages and other long-term storage products.

In order for the work of all brain structures to be well-coordinated and not to fail, it is necessary to fully eat. Sitting down on another strict diet, think about how this will affect the work of our main body. After all, he is responsible for the coordinated work of the whole organism. A diet for the brain should include all the necessary foods for its normal functioning.

Is there food for thought? Each of us asked this question. Remember ... Tomorrow is an exam, and you still need to study more than one textbook, and, most importantly, remember everything. I am already 45 years old, and until now no yes no I see the same bad dream: I am going to the exam, and there is “emptiness” in my head ... Do you know?

So, how to stimulate mental activity with food? Remember the main thing: FOOD FOR THE MIND EXISTS! The work of the brain largely depends on the products consumed.

This is interesting!

Chess – most intellectual view sports. Menu chess players necessarily includes:

seafood;

cereals with milk;

chocolate;

cottage cheese;

meat.

Improper nutrition depletes the brain and leads to a decline in mental work. It has been proven that the mental ability directly depends on the nutrients that a person receives from the first days of his life.

Simple carbohydrates: a mixed opinion

"The brain needs sugar" - have you heard of it? There is an opinion that easily digestible carbohydrates are the best food for the brain. They are quickly absorbed, which means they can quickly activate thought processes. Yes, it is right. Glucose is an energy material that “burns out” in the process of solving complex mental loads. But not all sugar-containing foods are healthy.
Simple sugars are quickly absorbed into the blood and create a high concentration. As a result, the reflex mechanism of insulin production is triggered, which just as quickly "drives" these sugars into the cells. There is a sharp decline in brain activity, fatigue comes.

Healthy carbs

There are carbohydrates that keep glucose in the blood for a long time. Products containing such carbohydrates are able to maintain the mental tone of the brain not for a couple of hours, but for a long time. These are complex sugars that are found in foods high in starch, namely:

whole wheat bread;
brown rice;
legumes. Various types of nuts are a good long-term energy material.

The use of these products can ensure the full functioning of the brain throughout the day.

A great example of a mentally healthy breakfast is the following recipe:

Fruit juice (you can choose to taste) should be mixed in a blender with one banana. Add boiled oatmeal to the resulting mixture. Season with nuts, fruits and your favorite spices. Oatmeal will satisfy energy hunger for a long time.

For a school or student snack, the best food is a high-nut content bar.

Fats are the Brain Brake

It has been experimentally proven that eating a large amount of fat reduces the absorption of glucose, so the brain does not receive the necessary energy materials. A study on experimental animals has shown that the predominance of fat in the diet leads to lethargy. Experimental animals lost the ability to perform the most primitive tasks.
Similar processes occur in the human body. People with normal weight have high mental activity. Their thinking speed is much higher than that of obese people. However, not all fats are bad.

The right fats for the body

These include omega-3 and 6 fatty acids. These are essential fats. List of foods containing polyunsaturated fats:

vegetable oil (olive, sesame, linseed);
egg yolks;
nuts (walnuts, hazelnuts, almonds, cashews), seeds (sunflower, pumpkin) and flax seeds;
green leafy vegetables (kale, beets, spinach);
sea fish (salmon, tuna, salmon).

Daily use of these products, even in small quantities, can completely cover the brain's need for fats.

Proteins are macro-energy for large volumes of work

Full-fledged work of the brain is impossible without the participation of mediators of impulse transmission between nerve fibers. It is for the synthesis of excitatory mediators (dopamine and adrenaline) that protein is needed. The speed of thinking depends on the number of these mediators. Adding vegetable or animal protein to the diet can significantly improve the quality of thinking and memory.

Antioxidants - a protective barrier of neurons

Nerve cells are constantly exposed to damaging agents: toxins, cigarette smoke, waste products. All these factors increase the formation of free radicals. Antioxidants play a major role in protecting the cell membrane from damage. The main source of antioxidants are fruits and vegetables. Especially a lot of these substances are found in berries. The leaders are blueberries, blackberries and blueberries.

For memory - B6 and B12

The lack of vitamins of group B and PP reduces concentration and memory. Remember: a large percentage of these vitamins contain dark green vegetables: broccoli, bean pods and spinach leaves.

Healthy Emerald Soup Recipe

For the soup you will need:

100 grams of broccoli and spinach leaves;

one bulb;

500 grams of water;

spices to taste;

olive oil.

Onions are cut into small pieces, and broccoli needs to be disassembled into slices. The ingredients are boiled for 15 minutes with spices. Spinach is added at the end of cooking. To complete the process, the resulting mixture should be whipped in a blender. The final touch is a sprig of broccoli and a teaspoon of olive oil.

A serving of this soup contains a third of the daily requirement of vitamins and vegetable fats.

Summarizing the above information, we can identify the main products that stimulate the brain.

Essential Products for Brainstorming

So, here it is - "food for thought."

Sea fish

The main source of omega-3 is salmon and salmon. Salmon grown in artificial reservoirs is less saturated with useful fatty acids than salmon. An adequate dose of healthy fats can be obtained by increasing the serving of salmon. However, farmed fish does not contain salts of heavy metals that may be present in sea water.

Berries are a storehouse of antioxidants

Blueberries preserve the brain's ability to remember and are a preventive measure for Alzheimer's disease. Berries can be eaten in their natural form and together with cereal flakes. Throughout the day, small portions of berry juice will maintain memory and attention functions at the proper level.

Nuts - walnuts, almonds, cashews, and hazelnuts

They nourish the brain with omega-3 acids, participate in the synthesis of serotonin, the hormone of joy. During the winter months, nuts help fight depression and increase the mental tone of the body.

Eggs

These low-calorie foods (one egg has only 70 calories) contain a full range of substances that are beneficial for thought processes. And choline, which is rich in yolk, is involved in the conduction of nerve impulses and speeds up thinking.

Coffee

A morning cup of coffee contains antioxidants, vitamins and amino acids. Coffee can quickly cope with fatigue. It should be noted that the diuretic effect quickly lowers the concentration of caffeine in the blood and the tone of the body, so this product should not be abused.

Black chocolate

The high content of cocoa beans tones up mental activity and improves mood. For a positive effect, a few slices per day are enough. The same effect has cocoa in the form of drinks with the addition of milk or coffee.

Avocado - improves cerebral circulation

This product is saturated with vegetable fats and trace elements. A high percentage of potassium improves thinking and reaction. Adding avocados to the diet will replenish the body with essential minerals and increase the brain's resistance to stress.
Friends, following the above recommendations, you can easily create a diet that will keep your mind alive, memory and psychological health for a long time.

Foods harmful to the brain

It is very important to limit the consumption of foods that disrupt the functioning of brain cells. These include:

Salt. An increased sodium content in the blood disrupts the transmission of a nerve impulse, has an inhibitory effect on the cerebral cortex.
Alcohol. Large doses of alcoholic beverages cause narrowing of the cerebral arteries, which blocks the supply of nutrients to neurons.
Sweet carbonated water reduces memory and mental activity. And the abuse of soda can provoke Alzheimer's disease and even brain cancer.
Animal fats. Low-density cholesterol, which is rich in fatty meats, causes the formation of atherosclerotic plaques. As a result, there is a blockage of blood vessels and a violation of cerebral circulation. Oxygen starvation not only impedes mental activity, but can also cause the loss of important functions of the nervous system.
Crackers, chips and other foods with preservatives have a toxic effect on the brain. This makes thinking very difficult and is the cause of many brain diseases.

Don't be scared! Moderate consumption of these substances in food will preserve your memory and thinking. Of course, you need not to abuse the use of these products, do not forget about the sufficient amount of fluid you drink and observe the motor regimen.

It's curious!

And who is the smartest person in the world?

There are no uniform criteria here. Many consider Grigory Yakovlevich Perelman, who proved the Poincaré conjecture, to be such. He brilliantly solved one of the problems of the millennium. By the way, the scientist refused the prize of 1 million dollars. Wow!

By following my simple recommendations, you can significantly increase your academic achievements, success in business, and also surprise your loved ones by solving crossword puzzles. I hope I've convinced you that food for thought exists!

For a normal life in society, study, work, recreation, building full-fledged relationships, the human brain must work harmoniously. Feelings, emotions, desires are directly related to the work of this human organ. But this biological mechanism is 2% of the mass of a person. This does not prevent this privileged human organ from absorbing 20% of the oxygen that the lungs receive.

In extreme situations, the brain takes the main amount of nutrients. Scientists have proven that the average person uses only 10% of the capabilities of the brain, and by choosing the right food and nutrition for him, this percentage increases. This will automatically improve memory and increase concentration.

Memory is a complex process that takes place in the brain. It allows you to remember, save and reproduce the experience that was gained in the past. Connections between events, phenomena or objects that have been preserved in memory are called associations by psychologists. They allow you to automatically perceive the necessary information. According to the storage time of the material, human memory is:

instant;
short-term;
operational;
long-term;
genetic.

Allocate memory:

motor;
emotional;
visual;
auditory;
olfactory;
taste;
tactile.

Researchers in the field of nutrition have proven that by changing the diet, you affect the speed, the amount of information to remember and the ability to concentrate, hold, switch attention.

Concentration makes it possible to keep attention on the necessary subject or action. Stability allows you to keep your attention during moving actions or moving objects. By expanding the scope of attention, you will learn to perceive more objects. Which will positively affect the level of education or the quality of work.

Foods that affect brain function

Scientists have proven that there is food that stimulates the brain and vice versa - it slows down. Nutrition has a direct impact on mental abilities. Eating healthy food for the mind has become fashionable.

Foods that improve brain function:

black natural coffee;
seasonings and spices;
black currant;
blueberry;
bitter chocolate;
walnuts;
tuna;
wild salmon.

Foods that slow down the brain:

alcohol;
salt;
sugar;
animal fats;
crackers;
chips.

It is not necessary to completely exclude food that has become so fond of from the diet, but if mental activity is planned, then it would be useful to limit its use. Ideally, the brain should receive a full and rational nutrition every day, the necessary amount of oxygen, the necessary drinking regimen. As well as physical activity, spiritual practices, healthy sleep. This will automatically improve memory, attention, affect thought processes.

Substances to improve brain function

To improve brain function, vitamins, minerals, acids, micro and macro elements are needed. They are found in food, dietary supplements or medicines.

The brain needs the following substances:

B vitamins;
vitamin C, K, D, E, P;
magnesium;
polyunsaturated acids Omega-3;
carnosic acid;
zinc;
magnesium;
iron;
serotonin;
selenium;
phosphorus;
adrenalin.

A prerequisite for use is compliance with the dosage and compatibility with each other. The amount of elements needed by the body, in particular, the brain, is affected by age, gender, the degree of mental and physical activity, and climatic conditions. And individual predilections, portability of this or that component.

A balanced diet provides a person with the necessary amount of proteins, fats, carbohydrates. Then, when interacting in the body, the necessary elements and compounds are produced. It is useful to develop the ability to feel what product you need to eat, in one case or another, and in what quantity.

Have you noticed that sometimes you really want a certain product, after eating a piece, you enjoy it. In this case, the body itself produced serotonin - the hormone of happiness. Therefore, this human feature should not be overlooked. Even Yogi Bhajan said that food affects the behavior, mood, temperament and mind of a person. What dishes are good to eat to strengthen the mind, Nature suggests.

Foods that improve brain activity

Products to improve memory, attention:

Oatmeal

A source of B vitamins, which are so necessary for brain activity. In addition, it contains phosphorus, silicon, calcium, iron, magnesium, copper, potassium and sodium. Thanks to the fiber content, oatmeal keeps you feeling full for a long time.

This porridge is a source of carbohydrate, so nutritionists recommend eating it for breakfast. Another distinguishing feature: a bowl of oatmeal allows you to rid the intestines of toxins, the arteries - from excess fat, neutralizes the negative effects of foods high in sugar.

Oatmeal is a diuretic. It is prescribed for the prevention of cardiovascular diseases, recovery of the body after illness. Therefore, if you love yourself, want to be healthy with minimal investment, eat oatmeal for breakfast. To prepare oatmeal, use cereals, flakes or oatmeal. Of course, porridge made from cereals will be the most useful. Eating oatmeal will help brain activity and well-being.

Nuts and seeds

To improve attention and memory, you need to eat nuts. They contain healthy fatty acids, folic acid, vitamin E. In addition, nuts and seeds are excellent antidepressants. A student's meal containing various types of nuts or seeds will help prepare for exams and recover from stress.

Eggs

With the passage of age, the brain can shrink as a result - senile sclerosis, dementia, brain atrophy. This process can be influenced if you eat 2 eggs a day. You should not abuse this product in order to obtain a better result, because in case of an overabundance of the elements contained in it, you can get the opposite process. Eggs (especially yolks) contain lecithin, choline, vitamin B 12. Therefore, you can improve your memory and mind by eating this unique product that fills your diet with valuable elements for health.

Fish

It is a source of omega-3 fatty acids, which allow you to better absorb and retain new information. The largest amount of useful acids in herring, tuna, wild salmon. Food containing fish and fish dishes is good for children and the elderly.

Green tea

The contained antioxidants prevent aging, increase brain tone and human performance. And also accelerate the response, help recover from illness or stress. It has a beneficial effect on the brain if you add mint, apple slices, lemon, honey to tea, this will enhance the effect of green tea, relax, and improve blood circulation in the brain. To get the most out of this valuable beverage, drink up to 5 cups of green tea every day.

Fruits

Peaches, apples, bananas, pears, apricots - contain nutrients necessary for the brain. Therefore, eat at least one fruit a day. Eating fruits is a natural natural food to keep the mind at any age.

Spices

Curry. Helps maintain clarity of mind even in old age.
Saffron. Allows you to neutralize the negative activity of amino acids, has a positive effect on brain activity, heals mild nervous disorders. Contains vitamins of group B, a large amount of minerals.
Cinnamon. Improves the ability to perceive information, its analysis and digestibility.
Rosemary. Due to the high content of antioxidants, the presence of karsionic acid can reduce brain fatigue, promotes cellular recovery.

These products allow you to increase memory, focus on the long term. Therefore, they must be present in the human diet.

We must remember that only a healthy lifestyle, a balanced diet, an adequate drinking regimen will help us live a long time without being distracted by illnesses and minor troubles.

In order to improve concentration, memory, as well as the sensitivity of receptors, it is not necessary to use modern neurostimulants, various nootropics and other pharmacological preparations.

All this can be achieved by simply adjusting the diet to include the “right” foods.

According to research, daily nutrition directly affects the mental activity of a person.

Scientists confirm that eating certain foods stimulates the production of serotonin, dopamine, norepinephrine, and other neurotransmitters.

What diet will be most useful for brain function? Are there specialized diets that will avoid the degradation of brain function in old age, as well as improve cognitive function in healthy and young people? All answers are in our article.

7 general rules of nutrition for everyone

The brain is an organ that uses the most diverse list of micronutrients to carry out its activities. For example, for muscle growth, minerals, vitamins A and C, and protein are mainly needed. For bones - the same protein, vitamins D, K and minerals. But for the brain you need:

vitamin C;
glucose;
iron;
magnesium;
manganese;
lecithin;
omega acids;
protein;
mineral trace elements;
B vitamins;
vitamins K, A, E, PP.

Based on this, you can make a generally accepted list of effective and simple rules., as well as a step-by-step methodology for proper and healthy nutrition for neurons and brain cells:

Include antioxidants in your diet. Most often it is vitamin E and its derivatives. With the help of antioxidants, the process of natural oxidation of nerve cells is significantly inhibited. Unlike the same muscle tissue, neurons recover very slowly. And if antioxidants are not included in the diet, then brain degradation is inevitable (and it also accelerates with age).
It is necessary to combine products correctly. The diet must be varied. There will be no benefit for mental activity if a person eats mainly meat every day, since it contains a minimum of vitamins. Protein foods should be combined with, but at the same time, do not forget about glucose (sweets). Otherwise, the brain does not receive enough microelements, and oxygen starvation also occurs (since oxygen is actively used for the absorption of proteins and fats).
Don't neglect breakfast. At one time, there was a tendency that a complete rejection of breakfast is the easiest way to “cleanse” the body of toxins and toxins. And it is supposedly best to replace this meal with a cup of tea or coffee with some kind of cake. However, it is in the morning that the body best absorbs micronutrients and. So at least a light, but full breakfast should still be.
Be sure to include seafood in your diet. Their key advantage is the high content of omega-3 acids, which are used by the brain just to regenerate nerve cells, as well as protect existing ones from the action of toxins and infection. Ideally, you should regularly eat fatty marine fish (another option is to take fish oil supplements). See a separate article for more details.
Complete abstinence from alcohol. Despite the many myths about the benefits of certain alcoholic beverages -. Therefore, if possible, alcohol in any form and in any quantity should be abandoned, only if we are not talking about various kinds of medicinal tinctures. Also a small amount.
Do not eat at night. At night, the brain must rest. If you eat even a small candy right before going to bed, then the nervous system will not be able to fully "rest" - it will have to regulate the digestive process. That is why in the morning a person will feel tired.
Drink at least 8 glasses of pure water daily. This also includes tea and coffee. Water-salt metabolism directly affects the functioning of the brain. If too little concentration of the same potassium is observed in the body, attentiveness and concentration decrease several times at once, and the person also feels a constant desire to fall asleep (although even if you go to bed, you won’t be able to fall asleep). See more in a separate article.

It would seem that the rules are simple, but in practice only 5-10% of the entire population adheres to them. However, compliance with these rules significantly reduces the likelihood of developing various kinds of diseases of the nervous system and reduces the risk of dementia in old age by 70%. The same recommendations are officially put forward by the WHO (World Health Organization).

A more specific diet depends on your goals.

In principle, in order to achieve a certain goal (improving concentration, attention, memory), it is not necessary to radically change your diet. Moreover, the brain "does not like" cardinal changes and often neuroses develop because of this. But you can slightly adjust the diet, depending on your goals and desires. We will look at the 5 most popular goals.

1. To improve memory

For the most part, to improve memory, it is necessary to normalize the water-salt balance, as well as include in the diet products that normalize the functioning of the circulatory system and contain essential oils. Accordingly, to improve memory, you should use as often as possible:

Drinking water. According to doctors, you should drink at least 2 liters of water every day. Moreover, it is better to drink clean water, and not all sorts of drinks, and even more so coffee. A normal salt balance allows you to achieve the optimal concentration of potassium in the lymph, which is just what is needed for intercellular metabolic processes of neurons.
Ginkgo biloba extract. This component has recently been extremely often added to food supplements. As practice has shown, this plant also stimulates the process of oxygen uptake by the intercellular walls of neurons.
Rosemary. It contains a whole list of essential oils, including carnosic acid - it just improves memory. According to scientists, daily use of rosemary (as a spice) improves memory by about 18 - 25%, and this effect is more noticeable in children. Rosemary also helps prevent ADHD in children.

2. To increase attention and concentration

To improve attention and concentration, the brain must be provided with sufficient amounts of iron, magnesium and zinc. Unfortunately, the same zinc is not found in most fruits and vegetables. Only in small quantities it is available in some (most of all in honeydew, which is quite expensive). In total, doctors recommend including in the diet to improve attention:

Dark honey. Best suited buckwheat or honeydew. Moreover, the "fresh" honey - the better.
Citrus. They contain a considerable amount of iron and zinc. And they are also used as a prevention of hemoglobin deficiency.
Seafood. The same shellfish and lobsters contain a considerable amount of zinc. For example, 200 grams of crab meat will be enough to provide the daily norm of metals necessary for the normal functioning of the nervous system.

As for honey, in no case should it be subjected to heat treatment. That is, if you add it to hot tea, then many trace elements in it decompose into derivatives, and along with this, carcinogens are also formed. Accordingly, only fresh honey is useful to improve attention.

3. To improve mood

In order to improve mood and get rid of stress or prolonged depression, you should eat foods that stimulate the production of serotonin. To do this, the diet should include:

Legumes. Green peas or canned beans are best. By the way, these products are often eaten by Americans, French and Italians. Maybe that's why they look happier?
Fatty fish. Not necessarily marine. Contains a considerable amount of omega-3 acids, which just accelerate the production of serotonin.
Beef liver. It is useful not only for the circulatory system, but also increases the concentration of serotonin in the blood.

4. To get rid of depression and reduce stress

But in this regard, scientists recommend increasing the presence of chocolate and other products containing glucose and cocoa in the diet. Best to eat:

Comprehensively improves the functioning of the brain, including allowing you to get rid of prolonged depression or minimize the risk of its occurrence.
Dried fruits. They contain a large amount of fructose, and they also contain fiber, which will positively affect the work of the digestive tract. Unlike the same chocolate, they do not get fat from dried fruits.
Bananas. They are one of the simplest natural sources of "safe" carbohydrates. But you should not abuse it - the acids contained in bananas irritate the gastric mucosa. With frequent use, it can provoke gastritis.

Dark chocolate should also not be abused. Firstly, it is a product with a high fat content, and too “clogged” vessels will negatively affect the functioning of the brain. Secondly, quite often manufacturers add vegetable fats to chocolate in order to reduce the cost of production - they also increase the risk of atherosclerosis.

5. For the general tone of the body

In ensuring the normal tone of the body, the brain plays a key role - it is he who optimizes all physiological processes, and at the same time produces serotonin (which is often called the "hormone of happiness"). In total, to improve tone, it is recommended to use:

B group vitamins. They are also necessary for the normalization of the endocrine system, which, for example, helps women to endure hormonal failure much easier, and men to gain self-confidence, and also strengthens the nerves. Where are B vitamins found? Seafood, walnuts, brown rice, green peas, legumes, oatmeal can be recommended.
Lecithin. It is one of the most important natural antioxidants. And at the same time, it normalizes the joint work of several areas of the brain at once. In large quantities, lecithin is found in soybeans, cereals, chicken and quail eggs, poultry liver.
Magnesium., thereby optimizing the "transportation" of micronutrients to the brain tissue. Magnesium is found in large quantities in grain bread, greens, and rice.

Keto diet

In addition to individual recommendations, there are also whole diets aimed at improving brain activity. One such diet is the ketone diet.

The keto diet focuses on reducing the presence of carbohydrates in the diet and getting energy from fats. Along with this, experts recommend minimizing the amount of protein consumed.

The debate about which fuel the brain needs more - ketones or glucose, has been going on for a long time. With the right approach, such nutrition will really help improve brain function and rid the body of the “protein toxins” that it receives from all sorts of fast food and convenience foods.

On the other hand, this diet should not be followed for a long time. Best of all - in short periods, to normalize your weight. And constant adherence to the keto diet can provoke atherosclerosis and the accumulation of excess fat mass.

MIND diet

is a combined diet based on the DASH and Mediterranean diets. In fact, it is just aimed at improving the functionality of the entire nervous system.

And it lies in a simple rule - the inclusion in the diet of foods such as nuts, legumes, berries, whole grains, olive oil and unsweetened red wine (in very limited quantities, solely for the prevention of hypertension).

This diet is really useful and improves memory, but at the same time it is incompatible with active sports - this nuance should be taken into account.

Also check out the infographic:

Now let's talk about bad food.

What foods should be avoided?

There are a lot of things that negatively affect the functioning of the brain. And, unfortunately, in the diet of a modern person, they occupy almost the first place. According to the recommendations of nutritionists, the following foods should be refused or at least limited:

Animal fats. This includes fatty pork, sausages, sausages, lard. Although they are a good source of energy, they significantly increase the risk of atherosclerosis and stroke.
Alcohol. Slowly but surely accelerates the degradation of the nervous system, destroys neurons, reduces tactile sensitivity. Doctors say that the permissible "safe" rate of alcohol for an adult is no more than 70 ml of red wine per day. Everything else will definitely harm the body. Especially .
Fast-digesting carbohydrates. They provoke a sharp increase in blood glucose, which damages the inner walls of the vessels of the brain, and also increases the load on the endocrine system (which is regulated by the brain). It is better to replace them with fruits, which are also a source of simple carbohydrates, but they contain a moderate amount of sugar.
Trans fats. The easiest option is margarine or the so-called "cooking oil", a spread. They are quite toxic and are carcinogens. Scientists have already proven that regular consumption of trans fats significantly increases the risk of cancer.

Useful video

In total, in order for the brain to continue to work normally, it is not necessary to seek help from pharmacological companies. In most cases, it is enough to review your diet and include the “right” foods in it. If this is difficult for someone, it is better to seek help from nutritionists who will select the optimal diet, taking into account the individual physiological characteristics of the patient.

Categories

Popular