The brain is the most complicated tool we use. On average, it consumes 20% of the calories from the food, so it is a healthy diet – a pledge of solid memory, keen mind and good mood.
The brain needs fuel: proteins, antioxidants, amino acids, polyunsaturated fats, vitamins, carbohydrates, minerals and other substances. All this is in the usual products, but you need to make a proper menu.
TOP-15 USEFUL PRODUCTS FOR THE BRAIN
Salmon, tuna, cod, anchovies, trout are rich in omega-3 fatty acid, iodine, bromine, phosphorus, digestible proteins and fats. Caviar and liver of these fish contain amino acids and trace elements necessary for the work of brain cells, as well as vitamins A, D and E.
Nuts are rich in vitamins B and E, fatty acids, flavonoids, carbohydrates and lecithin, which increases the efficiency of gray cells and improves memory. Eat 5 walnuts a day.
Dried fruits are rich in phosphorus, iron, calcium, potassium, fiber and digestible carbohydrates. They are perfect for snacking and raising the tone.
In tomatoes contains lycopene – an antioxidant, which helps to remove from the body free radicals that damage the brain and lead to dementia. Also, the product is rich in melatonin, which slows the aging of gray cells, and flavonoids, which prevent myocardial infarction.
A huge amount of zinc, contained in pumpkin seeds, causes the brain to work faster. Also, the vitamin E, lecithin and useful light fats have a positive effect on mental activity. A day is recommended to eat half a glass of seeds.
In spinach, iron, magnesium, potassium, vitamins A, C, B9, K, E and beta-carotene are present. The product eliminates “malfunctions” in the work of brain cells caused by aging, and protects them from destruction.
It is not for nothing that this fruit is considered the “main food” of brain cells. Bananas are rich in carotene and light carbohydrates. They improve working capacity and contribute to the development of the “hormone of happiness” – endorphin.
Avocado is an excellent “vegetable meat” with a huge content of easily digestible fats, as well as proteins, vitamins K, B6 and B9, C, copper and potassium.
Scientists from the University of Massachusetts found out that the elements that make up apple juice protect the brain cells from oxidative stress, which leads to loss of memory and intellectual potential. Pamper yourself with this fruit to keep the mind clear for years to come.
Freshly squeezed juice and pomegranate seeds contain many elements necessary to support the work of gray cells: potassium, magnesium, calcium, phosphorus, iron, vitamins C, PP, amino acids, polyphenols.
Cheese is rich in vitamins C, PP, A, C, E, B12, B1, D. The brain is saturated with useful substances and performs its work without failures, the activity increases.
People who consume this oil retain a clear mind even in extreme old age. The fact is that olives contain monounsaturated fatty acids, which protect the brain from “shifts”.
Chicken yolks are a source of choline, which helps to develop brain functions: the ability to understand, analyze, study, remember.
The content of cocoa beans in a chocolate useful to the brain is at least 75%. The product raises the mood, increases efficiency and physical activity, improves cerebral circulation, prevents oxidative processes. Chocolate is rich in easily digestible carbohydrates, flavonoids, theobromine.
This drink is an effective antioxidant. A cup of green tea with honey activates the work of gray cells, increases concentration of attention and reduces fatigue.
Remember: the more heat treatment and preservation the product is exposed to, the fewer useful elements remain in it. Nutritional value is lost when caramelized, marinated and even frozen. Fruit with nuts, eat fresh or dried, brew coffee immediately after grinding, fish and vegetables bake, cook or cook for a couple.