We all know very well how important proper nutrition is for our body. Especially for the good functioning of our brain. But not everyone knows exactly which foods improve brain activity.
Walnut. It's not just that this product looks like a brain. It is a source of Omega-3 fatty acids, which increase the activity of neurotransmitters. This improves memory, reduces stress and reduces the tendency to various addictions. Also, walnuts are high in magnesium and vitamin B6. Snack on a handful of these nuts once every couple of days, so that you don't miss the opportunity to improve your body and brain.
Broccoli. A recognized brain stimulator, which contains a lot of choline (vitamin B4) – a substance that is converted to acetylcholine-another important neurotransmitter that is responsible for transmitting nerve impulses, which affects the work of the mind and memory. Three times a week, a cup of broccoli will be enough.
Turmeric. Scientists from the American Alzheimer's Center claim that adding turmeric to your food will have a positive effect on the sharpness and clarity of your mind. The matter is in the substance curcumin-it belongs to the group of polyphenols, has an antioxidant and anti-inflammatory effect, reduces the risk of developing Alzheimer's disease and, due to its antidepressant effect, has a beneficial effect on brain function. Turmeric can be added to any side dishes. Add it to your diet, it will be useful!
Let's start with what is not recommended or even contraindicated for the brain:
Alcohol — many people will make a face at this note or even unsubscribe, but alas, this is a fact. Toxic poison, acts as a toxic substance at the cellular level. And the fact that it passes through the liver (which gives the effect of intoxication), causes a significant blow to the brain. The death of cells in the brain when taking alcohol has been proven by repeated scientific studies.
Nicotine-smoking also causes damage to brain cells. Moreover, if alcohol still passes through the liver and is at least partially neutralized, then nicotine enters almost through the lungs directly into the blood and gets to the brain cells.
These two factors in themselves are already much more dangerous than any improper diet, at least for the brain.
So, it is necessary to fight alcohol and smoking, but it is difficult, so this is a personal choice for everyone, but then the information will be more objective.
What should I limit in my diet?
Highly fatty, fried, and sweet foods. Rather, it is not about direct nutrition of the brain or prevention of brain diseases, but about the fact that excess fat, especially saturated fatty acids, excess fried and sweet foods leads to increased body weight, metabolic disorders, cholesterol accumulation, and the development of atherosclerosis (including atherosclerosis of the brain, which is the most common problem).
Therefore, you can recommend a healthy diet. If you are interested in supporting the brain, then you should pay attention to the content of phosphorus and polyunsaturated fatty acids in food, but again, this is not a specific diet for the brain, it's just a healthy diet.
More greens, fiber, fish, black or bran bread, less sweet, fatty, meat, white bread, etc.
Vitamins
To a greater extent, B vitamins, antioxidant vitamins A, E, C, D and a trace element such as magnesium are important for the nervous system. It does not make sense to take them in medicinal dosages, all these drugs are contained in dietary supplements and if you are interested in nutrition, and not treatment, then it is wiser to take them all the same. If you feel any malaise, then you should consult a doctor and he will already prescribe medications for you, because it is a mistake to assume that taking vitamins is a completely harmless and harmless trifle that you can afford without evaluating your health in any way.
The amino acids that are most important for brain nutrition are mainly two amino acids – glycine and lecithin. Also, for the best possible maintenance of the brain state, good sleep is important, it is important to sleep enough, usually it is 7-8 hours. It is necessary to take into account what time you sleep, because, unfortunately, our current time is very different from astronomical, and this greatly confuses the biorhythms of all residents of our country, however, if possible, try to sleep an adequate amount of time in order to feel well-rested. It is better to go to bed at the same time and sleep the same amount of time, regardless of whether you have working days, holidays or weekends.
Training your brain is also important for keeping it in good condition. If we talk about training, then we mean engaging in activities that you don't do all the time. That is, if you can do arithmetic problems on the machine, then mathematics is not a burden for you. The most common option and the most recommended is to learn a foreign language, and not the one that you mastered or mastered in school, but any other that you have never encountered. Try to learn 3-5-10 new words every day that you like the most, this will be a very good exercise for your brain.
Here, of course, products with B vitamins are needed: fish, nuts, liver. These products should always be kept in the diet, and especially during periods of high intellectual load. As a teacher, I say, I take Evalarovsky glycine myself in courses – it is just reinforced with vitamins and the dosage is good, at the phytomarket.ru found it. I also advise my students
In addition to these well-known products, all hot seasonings and spices are useful for the brain, but of course in small quantities. The brain requires not only nutrition, but also purification. Therefore, there are special Ekadysh days, twice a month: 4 days before the new moon and 4 days before the full moon. According to Christian customs-fast days on Wednesdays and Fridays.
It's not specific foods that are good for the brain, but a healthy diet in general: minimizing saturated and trans fats, an abundance of vegetables, whole grains, and so on. Berries, especially strawberries and black currants, are the most common brain-friendly products. Definitely omega-3s from fish. There is a special science-based diet for brain health-MIND diet. This is the usual Mediterranean diet with the inclusion of, in fact, the same berries. That's how depressing it is in reality. No walnuts for becoming a genius. https://www.healthline.com/nutrition/mind-diet
We all know very well how important proper nutrition is for our body. Especially for the good functioning of our brain. But not everyone knows exactly which foods improve brain activity.
Walnut. It's not just that this product looks like a brain. It is a source of Omega-3 fatty acids, which increase the activity of neurotransmitters. This improves memory, reduces stress and reduces the tendency to various addictions. Also, walnuts are high in magnesium and vitamin B6. Snack on a handful of these nuts once every couple of days, so that you don't miss the opportunity to improve your body and brain.
Broccoli. A recognized brain stimulator, which contains a lot of choline (vitamin B4) – a substance that is converted to acetylcholine-another important neurotransmitter that is responsible for transmitting nerve impulses, which affects the work of the mind and memory. Three times a week, a cup of broccoli will be enough.
Turmeric. Scientists from the American Alzheimer's Center claim that adding turmeric to your food will have a positive effect on the sharpness and clarity of your mind. The matter is in the substance curcumin-it belongs to the group of polyphenols, has an antioxidant and anti-inflammatory effect, reduces the risk of developing Alzheimer's disease and, due to its antidepressant effect, has a beneficial effect on brain function. Turmeric can be added to any side dishes. Add it to your diet, it will be useful!
Let's start with what is not recommended or even contraindicated for the brain:
Alcohol — many people will make a face at this note or even unsubscribe, but alas, this is a fact. Toxic poison, acts as a toxic substance at the cellular level. And the fact that it passes through the liver (which gives the effect of intoxication), causes a significant blow to the brain. The death of cells in the brain when taking alcohol has been proven by repeated scientific studies.
Nicotine-smoking also causes damage to brain cells. Moreover, if alcohol still passes through the liver and is at least partially neutralized, then nicotine enters almost through the lungs directly into the blood and gets to the brain cells.
These two factors in themselves are already much more dangerous than any improper diet, at least for the brain.
So, it is necessary to fight alcohol and smoking, but it is difficult, so this is a personal choice for everyone, but then the information will be more objective.
What should I limit in my diet?
Highly fatty, fried, and sweet foods. Rather, it is not about direct nutrition of the brain or prevention of brain diseases, but about the fact that excess fat, especially saturated fatty acids, excess fried and sweet foods leads to increased body weight, metabolic disorders, cholesterol accumulation, and the development of atherosclerosis (including atherosclerosis of the brain, which is the most common problem).
Therefore, you can recommend a healthy diet. If you are interested in supporting the brain, then you should pay attention to the content of phosphorus and polyunsaturated fatty acids in food, but again, this is not a specific diet for the brain, it's just a healthy diet.
More greens, fiber, fish, black or bran bread, less sweet, fatty, meat, white bread, etc.
Vitamins
To a greater extent, B vitamins, antioxidant vitamins A, E, C, D and a trace element such as magnesium are important for the nervous system. It does not make sense to take them in medicinal dosages, all these drugs are contained in dietary supplements and if you are interested in nutrition, and not treatment, then it is wiser to take them all the same. If you feel any malaise, then you should consult a doctor and he will already prescribe medications for you, because it is a mistake to assume that taking vitamins is a completely harmless and harmless trifle that you can afford without evaluating your health in any way.
The amino acids that are most important for brain nutrition are mainly two amino acids – glycine and lecithin. Also, for the best possible maintenance of the brain state, good sleep is important, it is important to sleep enough, usually it is 7-8 hours. It is necessary to take into account what time you sleep, because, unfortunately, our current time is very different from astronomical, and this greatly confuses the biorhythms of all residents of our country, however, if possible, try to sleep an adequate amount of time in order to feel well-rested. It is better to go to bed at the same time and sleep the same amount of time, regardless of whether you have working days, holidays or weekends.
Training your brain is also important for keeping it in good condition. If we talk about training, then we mean engaging in activities that you don't do all the time. That is, if you can do arithmetic problems on the machine, then mathematics is not a burden for you. The most common option and the most recommended is to learn a foreign language, and not the one that you mastered or mastered in school, but any other that you have never encountered. Try to learn 3-5-10 new words every day that you like the most, this will be a very good exercise for your brain.
Here, of course, products with B vitamins are needed: fish, nuts, liver. These products should always be kept in the diet, and especially during periods of high intellectual load. As a teacher, I say, I take Evalarovsky glycine myself in courses – it is just reinforced with vitamins and the dosage is good, at the phytomarket.ru found it. I also advise my students
In addition to these well-known products, all hot seasonings and spices are useful for the brain, but of course in small quantities. The brain requires not only nutrition, but also purification. Therefore, there are special Ekadysh days, twice a month: 4 days before the new moon and 4 days before the full moon. According to Christian customs-fast days on Wednesdays and Fridays.
It's not specific foods that are good for the brain, but a healthy diet in general: minimizing saturated and trans fats, an abundance of vegetables, whole grains, and so on.
Berries, especially strawberries and black currants, are the most common brain-friendly products.
Definitely omega-3s from fish.
There is a special science-based diet for brain health-MIND diet. This is the usual Mediterranean diet with the inclusion of, in fact, the same berries.
That's how depressing it is in reality. No walnuts for becoming a genius.
https://www.healthline.com/nutrition/mind-diet
the most useful products for the brain are bitter chocolate.cocoa.sea cabbage.green tea.sea fish.parsley.peanuts and more vitamin B and nicotinic acid