It is customary to pay increased attention to nutritional problems today. You can often hear questions from a doctor: "What do you eat?" It is no secret that the organs require a nutritious and well-balanced diet. Plus, some foods are healthier than others.
It is easy to find information about foods that are generally considered healthy, but not much is known about what you need to eat in order to maintain quality, say, the brain. It's so unpleasant to find yourself in a situation where you can't remember events from the past, solve a crossword puzzle or a problem.
Here are 10 foods that have been proven effective in improving brain function. Rather than sit back and eat whatever, it is better to choose something from the proposed list.
Oysters. If you often eat seafood, in particular, oysters, then you can be called lucky. Experiments have proven that oysters are very beneficial for the brain, regardless of the person's age. The reason for this is the high content of zinc and iron. This combination of trace elements will keep the mind sharp and improve the ability to easily remember the necessary facts. Zinc and iron contribute to the brain's ability to focus and remember information. If these elements are lacking in the body, then a person may experience memory gaps, poor concentration, and disturbances in vital functions in other organs.
Whole grains. Those who want to lose weight probably know how useful whole grains are for the body. But such a product has another important quality - it is good for the brain. All varieties of wheat and bran are high in folic acid. The same can be said for brown rice, oatmeal, whole grain bread, barley, and others. All of these foods work to increase blood flow to the brain, which automatically means better performance and improved function. Whole grains are known to be high in vitamin B6, known as thiamine. This substance is great for anyone trying to improve their memory. Scientific studies have shown that memory loss increases dramatically with age, beyond the age of 60. Thus, whole grains can be offered to older people. This will help them maintain their brain function.
Tea. You should forget about a cup of coffee in the morning, because there is tea! Freshly brewed green or black tea is very good for your brain because it is full of catechins. Everyone must have had days when they felt empty and tired, it seemed that they were too lazy to even think. The reason for this may be just a lack of catechins in the brain. These substances are great for keeping the mind sharp and refreshed to keep it functioning properly. Catechins not only keep the brain working, but also allow it to relax, helping in the fight against mental fatigue. While green tea is thought to have a stronger effect, black tea is also a good morning drink option. Tea is definitely a great thing. Drink it in the morning and get your brain energized throughout the day.
Eggs. As we age, the brain begins to shrink. This phenomenon is called brain atrophy. Many of us are calm about the reduction of other parts of the body, but no one wants to accept the reduction of the brain. Although this process is natural, you can fight it by eating eggs. The fact is that they contain a lot of vitamin B12, as well as lecithin. Vitamin B12 helps against brain drying, which is often associated with Alzheimer's disease. A large number of eggs will even be harmful, but moderate consumption of them will give us essential fatty acids. The yolk, although high in cholesterol, is also rich in choline, which is a very important building block of brain cells. Choline can help improve your memory. Remember, you cannot overuse eggs, but 1-2 eggs a day can be beneficial for your brain.
Curry. This spicy food is a great way to revitalize your brain and keep it fresh. Curcumin is the main ingredient in curry powder and is packed with antioxidants. And they fight against brain aging by supporting cognitive functions that deteriorate with age. The antioxidants in curry help fight free radicals that are found in the brain and throughout the body. But free radicals can cause inflammation and other diseases in the body. But curry isn't just good for the brain; it helps fight diabetes and cardiovascular disease. Do you think curry is too strong for you? But you don't have to sprinkle it every day at lunch and dinner. It will be enough to use the seasoning once a month, it will be good for the brain.
Berries. Even if you're not a vegetarian, it's worth relying on fruits, especially berries, for better brain health. For example, blueberries are beneficial for improving motor skills and general learning ability. This berry is often called the best for our brains, it is not surprising that there are many products on the market today using blueberries. Most other berries, including raspberries and blackberries, are full of antioxidants that are great for boosting brain performance. It is possible to eliminate the effects of its aging by eating berries only once a day. Berries are often referred to as super-fruits because most of them contain fisetin and a flavonoid. They do an excellent job of improving memory, making it easy to remember past events.
Nuts and seeds. Looking at such a snack, and do not wonder what is good for the brain? But there is something to pay attention to in addition to traditional walnuts and seeds. Almost all types of nuts are good for the brain. These include peanuts, hazelnuts, cashews, almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and any other type of nuts or seeds. Nuts and seeds are full of omega-6 and omega-3 fatty acids, as well as folate, vitamins E and B6. This array of nutrients promotes clear thinking. Even outlook on life will become positive, because omega-6 and omega-3 fatty acids act as antidepressants. Some nuts and seeds are also high in thiamine and magnesium, which can improve memory, cognitive function and brain nutrition.
Leafy green vegetables. Although children don't like leafy green vegetables like kale or spinach, they are very important for the brain, as well as for adults. These vegetables are especially helpful when there is a need to recall forgotten information, remembering all the details, as if it were yesterday. This is due to the abundance of vitamins B6 and B12, as well as folic acid, which are essential components for the brain. They reduce chomycestin levels, which can lead to forgetfulness and even Alzheimer's. These vegetables are also high in iron. If this substance is not enough in the body, then cognitive functions begin to decline. Therefore, remember with gratitude your parents who made you eat cabbage and spinach.
A fish. Eating fish can be very beneficial for your health, especially for the brain. Fish contains a lot of omega-3, a known fatty acid that we need in various forms. Eating just one serving of fish a week can significantly reduce your chances of Alzheimer's. Fatty acids help the brain function as it has a layer of neurons that becomes stiff due to the high levels of cholesterol and saturated fat in the body. And omega-3 contains the right fats, which will allow neurons to travel better throughout the brain. Omega-3s also help oxygenate the brain, allowing it to better store new information and remember old information. Scientists believe that the best fish for brain health are herring, tuna, and salmon.
Chocolate. If you eat a hundred chocolates, then your health will definitely not increase, as well as from drinking a large amount of hot cocoa every day. However, as it turns out, the main ingredients in these delicious foods are very nutritious for the brain. Scientists have proven that the amount of antioxidants contained in just a couple of tablespoons of cocoa powder is much higher than in other products such as red wine or green tea. The main antioxidant found in cocoa is flavonol, which improves blood flow to the brain. There is not much of this substance in regular milk chocolate, so it is much healthier for the brain to consume dark chocolate.