The most amazing and unexplored body ishuman brain. According to research, this body has its own "whims", the failure of which can negatively affect its work. Today, there is such a thing as a diet for the brain, which ensures its full activity.
It has long been proven that the characteristics of powerour intellectual abilities and memory depend. Improper diet of a pregnant woman, an unbalanced diet of a small child have a very negative effect on mental abilities. Equally important is what we eat throughout life.
Key recommendations
It is very important to ensure proper nutrition of the brain,because even while we are resting, he continues to work. This is especially true during the period of increased mental stress. Low-calorie diets can lead to poor memory. Experts who study the capabilities of the brain, recommend that during periods when hard work of our main organ is necessary, eat in such a way that the caloric content of breakfast is 35% of the daily norm of caloric intake, lunch and dinner - 25%. The remaining 15% is snacking.
There is an opinion that sugar and sweetsnecessary for the brain to work during intense mental work. This statement is true, since glucose, which enters the body, stimulates brain activity.
By eating bread or muesli for breakfast, wewe provide the brain with the glucose it needs. The effect of the use of sugar in its pure form is felt almost immediately, but is short-lived. In order to prevent a rapid increase in blood sugar levels, the body produces insulin. As a result, after a short-term increase in strength, the working capacity and mental activity sharply decrease, a person feels weak.
Improves the ability of the brain meal with contentbeans, rice, nuts, bread or muesli. Due to the presence in the composition of these products, polysaccharides or complex compounds of sugar, the feeling of a surge of strength and freshness will persist much longer. Reviews of many people say that after such a breakfast a person's activity and performance increase.
For health, our body also needsfats. But if they are consumed excessively, the body absorbs sugar more slowly. Foods high in fat leads to inhibition of mental performance.
To preserve clarity of thinking bodyprotein is needed, thanks to which brain energy rises, thinking processes are activated, reactions are improved. Therefore, the diet of children of school age should include proteins of animal or vegetable origin.
Vitamins and vitamins are also needed for brain and memory.minerals. If necessary, multivitamin complexes can be added to the diet. For normal brain processes such trace elements and compounds are necessary:
- Bor. Its source is grapes, apples, pears, broccoli.
- Zinc. Helps to improve memory and increase concentration. Contained in foods such as sea fish, turkey meat, chilli, bread.
- Iron. It enters the body from dried fruits, green vegetables, low-fat meat, liver, beans. Thanks to the gland, attention concentration and memory are improved.
- Magnesium. Provides good functioning of the nervous system. Its source is bananas, peanuts, skimmed milk.
- Calcium. Thanks to him, the nervous system is functioning normally. Calcium contains dairy products, oranges and dried apricots.
- Potassium. Useful for the nervous system, as well as magnesium. To provide the body with potassium, you need to eat oranges, dairy products and dried apricots.
- Vitamin B1. An active participant in the processes of release of chemical substances that affect memory from nerve cells. Source - nuts, wheat bran, lean meat and cereals.
- Vitamin B2. Improves memory. To enrich the body with this vitamin, you should pay attention to low-fat dairy products, wholemeal products.
- Vitamin B9. Contained in citrus, bread, beans, honey. Helps to create and maintain new cells in a healthy state.
- Vitamin B12. It improves performance, improves memory, helps reduce the symptoms of senile dementia. The main source is meat.
- Vitamin C. Promotes increased intellectual capabilities. Sources - fresh fruits and vegetables.
Products for the brain to work
All that is necessary for the normal operation of ourbrain, already present in food. A diet for the brain, judging by the reviews of many people, contributes to improving memory, improving mental acuity and elevating mood. What foods should be added to your diet?
Water
When dehydration decreases concentration, increases irritability. Scientists have found that people who are thirsty, harder to cope with logical tasks.
The nuts
Nuts are a source of protein that suppliesbrain energy and prevent premature aging. In addition, they contain lecithin, with a lack of which may develop multiple sclerosis and other diseases of the nervous system. Students and students benefit from the use of hazelnuts, almonds, walnuts.
Greenery
A sufficient amount of greens in the diet allowskeep your mind clear to old age. In spinach, dill, parsley, basil, cilantro and other herbs contain folic acid, vitamins E and K, antioxidants. Due to this composition, the use of herbs protects against dementia, prevents strokes, prevents the development of Alzheimer's and Parkinson's diseases.
A fish
Fatty fish contains fatty acids.Omega-3, able to break down harmful enzymes, regulate cholesterol in the blood 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, positively influencing brain activity. The use of Brussels sprouts helps to increase concentration.
Eggs
Chicken egg yolk is a source of choline, thanks towhich develops many functions of the brain, increases the ability to understand, cognition, study, perception and processing of information. Eggs must be present in the baby diet.
Green tea
Green tea is a real elixir thatimproves memory, improves mood and attention. It contains antioxidants catechins 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 helps to improve cerebral circulation, prevents oxidative processes that provoke senile dementia. A cup of cocoa a day improves brain function and prevents the development of sclerosis.
Garlic
It contains substances by which the brain is stimulated. Prolonged use of garlic improves memory, prevents age-related changes in the brain.
Apples
Contain quercetin, which is able to protectbrain cells from damage. Most of it is contained in the peel. The use of apples and apple juice allows you to maintain clarity of mind to old age, protects against memory loss and reduced intelligence.
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 due to caffeineattention and short-term memory is enhanced, reactions are improved, activity is increased. Eating chocolate is helpful with increased mental stress. Glucose and flavonols, which are contained in chocolate, help to improve memory, speed up reactions and quick thinking.
Coffee and chocolate help get rid of depression,as it stimulates endorphin production. Thanks to this, you can even get rid of a very bad mood. This is evidenced by reviews of fans of these products.
Red wine
A small amount of wine favorablyaffects the processes of thinking, speech coherence, increases concentration of attention. Fermented grape juice contains antioxidants that prevent brain aging.
How to help the brain
Like any other organ, our brain sometimes needs help. Best in this case to give him a rest. This will help sleep or change of activity from mental to physical.
In the event that this is not possible, butit is necessary to intensify brain activity right now, a glass of freshly squeezed fruit juice, a few nuts or pieces of chocolate will help. It is undesirable to overeat, otherwise the brain can switch to adjusting the processes of food digestion.
Harmful products
In order for the diet to benefit the brain, it is necessary to avoid products harmful to brain activity.
The normal work of the brain is harmful to the use of alcohol. There is a spasm of blood vessels, 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.
Little use and from fatty meat. Its use leads to an increase in cholesterol level, which provokes the development of atherosclerosis of cerebral vessels.
Many chemicals harmful to the brain are found in sugary carbonated drinks, crackers, sausages and other long-term storage products.
That work of all structures of a brain was harmonious anddid not give failures, it is necessary to eat fully. Sitting on another tough 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 products for its normal activity.
