The most energy-intensive organ (the one that spends the most calories) is the brain. He consumes up to 1000 kcal per day, and even more during hard work. For high-quality brain function, not only calorie content is important, but also the quality and composition of the foods you eat every day. With the help of the right diet, you can support your brain, improve its functioning, and delay its aging. But what is important here is daily care, and not one-time use of the right products.
We tell you what foods you should eat and how to eat in general so that your brain works better and longer.
To nourish the brain, you simply need proteins, polyunsaturated fats, carbohydrates, vitamin C, B vitamins, in particular vitamin B12, amino acids, antioxidants and many more minerals and other substances that improve its functioning and provide energy, such as magnesium, calcium, iron .
In addition, for high-quality brain function, it is important to consume a sufficient amount of fluid per day, preferably clean water, because the brain, like our entire body, reacts very poorly to dehydration.
In addition to nutrition, daily physical activity, walks in the fresh air and moderate exercise are important for brain function. When we move, the brain receives more oxygen and blood circulation improves. In addition, moderate physical activity (we are not talking about professional sports) helps produce endorphins, pleasure hormones, which has a positive effect on brain function.
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Another significant condition for good brain function is quality rest and sleep. You need to sleep at least 7 hours a day.
As for nutrition, it must be balanced; it must contain proteins, fats and carbohydrates. Low-fat, low-carbohydrate or high-protein diets harm the functioning of the nervous system, and the entire body as a whole, especially if they are maintained for a long time (a month or more).
Periodic calorie restriction is also useful, for example, you can refuse one meal every three to four days or do one day a week as a fasting day, with a very light diet, 700 kcal, for example.
What foods should you include in your diet to help your brain?
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Nuts
The brain is 60% fat, which is why it is important to provide it with fatty acids, but only the good ones, such as omega-3, omega-6 and omega-9. They protect our body from the formation of bad cholesterol, strengthen the walls of brain vessels and prevent cell aging. Pumpkin seeds are also good for the brain; they contain a lot of zinc and magnesium. These elements have a beneficial effect on the functioning of the nervous system, improve blood circulation and memory. Plus, they improve your mood.
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The healthiest foods for the brain
Walnuts. Slow down the aging process of the body. Improves brain function. Contain a large amount of polyunsaturated acids. Vitamins B1, B2, C, PP, carotene. Microelements – iron, iodine, cobalt, magnesium, zinc, copper. In addition, they contain juglone (a valuable phytoncidal substance).
Blueberry. Blueberries are very good for the brain. It helps improve memory and prevents cardiovascular diseases.
Chicken eggs. Eggs are a source of a substance essential for the brain, lutein, which reduces the risk of heart attack and stroke. Prevents thrombus formation. According to English nutritionists, eating up to two eggs a day is good for the brain.
Black chocolate. This product is an important stimulant of brain activity. It activates brain cells, dilates blood vessels, and is involved in supplying the brain with oxygen. Chocolate is useful for disorders of the brain caused by lack of sleep and overwork. Helps to recover faster after a stroke. In addition, it contains phosphorus, which nourishes the brain, and magnesium, which is responsible for cellular balance.
Carrot. Prevents the destruction of brain cells, slows down the aging process.
Sea kale. Seaweed is one of the foods that is very beneficial for brain function. It contains a huge amount of iodine. And since its deficiency is fraught with irritability, insomnia, memory loss and depression, the inclusion of this product in the diet allows you to avoid all this.
Fatty fish. Fish, which is rich in omega-3 fatty acids, is very beneficial for the brain.
Chicken. Rich in proteins, a source of selenium and B vitamins.
Spinach. Spinach contains a huge amount of nutrients. It is a reliable source of antioxidants, vitamins A, C, K and iron. Protects the body from diseases such as stroke and heart attack.
Recommendations
The brain needs adequate nutrition to function actively. It is advisable to exclude harmful chemicals and preservatives from the diet.
Research involving over 1,000,000 students showed the following results. Students whose lunches did not include artificial flavors, colors and preservatives scored 14% better on IQ tests than students who ate the additives.
Compliance with work and rest schedules, proper nutrition and activity, and timely prevention of disorders will preserve brain health for many years.
Folk remedies for normalizing brain function
Every day, on an empty stomach, eat one tangerine, three walnuts and a dessert spoon of raisins. After 20 minutes, drink a glass of water at room temperature. And after another 15-20 minutes, you can have breakfast. Breakfast should be light and not contain a lot of fat.
The result is observed in about six months. It is impossible to increase the number of products or the frequency of their intake. In this case, the effect may be the opposite!
Foods that are harmful to the brain
- Alcohol . They cause vasospasm, and then destruction of brain cells.
- Salt . Causes moisture retention in the body. As a result, blood pressure increases, which in turn can cause a hemorrhagic stroke.
- Fat meat . Increases cholesterol levels and, as a result, cerebral atherosclerosis.
- Sweet carbonated drinks, crackers, sausages and other shelf-stable products . Contains chemicals harmful to brain function.
We have collected the most important points about proper nutrition for the brain in this illustration and will be grateful if you share the picture on a social network or blog with a link to this page:
Tatyana Eliseeva chief editor of the Food+ project
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MIND diet
The MIND diet is a combination of the DASH and Mediterranean diets. In fact, it is aimed at improving the functionality of the entire nervous system.
And it lies in a simple rule - including in the diet foods such as nuts, legumes, berries, whole grains, olive oil and unsweetened red wine (in very limited quantities, exclusively 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 unhealthy eating.
Nootropics Research News
The study of nootropics is a promising field that is currently at an early stage of development. Therefore, it is not surprising that there are not many demonstrative clinical trials of the effects of nootropics. However, several important conclusions can already be drawn from the available information: supplements of this type stimulate the functions of thinking and cognition, increase concentration, improve mood and dull the sensations of pain and fatigue.
So on those days when you're feeling more tired than ever or struggling to keep up with your workout routine, try taking advantage of the powerful ingredients in a new class of smart supplements to give your body and mind an extra boost of energy!
What should you eat to become smarter?
So, nutrition for the brain should be based on the following beneficial microelements, vitamins and other components:
- Vitamins (especially C and B).
- Microelements (iron, magnesium, copper, zinc, potassium, calcium and many others).
- Omega acids.
- Fats.
- Carbohydrates.
- Squirrels.
- Glucose.
Thanks to the optimal combination of these components, you can prevent the development of nervous diseases, improve brain activity and memory. In addition, such a “diet” will strengthen your overall health and build real immunity.
Sweet help
So, let's talk in more detail about which foods are most useful for feeding the brain. One of the leading places in this list is occupied by dark chocolate. Healthy and tasty, it actively nourishes our cells and is one of the most powerful natural antioxidants. They promote blood flow to the brain, and therefore stimulate its activity. Among other things, chocolate contributes to:
- Vasodilation.
- Prevention of oxygen starvation.
- Relieving symptoms of fatigue.
What should you give up?
Some foods harmful to the brain, when consumed frequently, not only do not have a positive effect on the mental activity of the brain, but even cause a reverse reaction. What food should you give up or at least reduce the amount you eat?
- Alcohol. Their danger lies in the fact that they cause vascular spasms. These, in turn, lead to cell destruction. Thus, alcohol literally destroys the brain.
- Fat meat. It is the cause of cerebral atherosclerosis.
- Oversalted and very salty foods. By retaining moisture, salt can increase blood pressure and lead to strokes.
- Long lasting food. Due to the presence of preservatives in them, they negatively affect intellectual activity.
Overeating the brain redirects energy to digestion. Exhaustion from the diet affects behavior: inattentiveness and absent-mindedness, and sluggish reactions appear. But short-term fasting, on the contrary, awakens creative abilities by cleansing the body.
Foods for brain nutrition
Brain tissue consists of two types of cells:
- gray brain;
- white nerves - neurons.
It is noteworthy that young children have several times more neurons than adults, they are active and viable. But since they are not used for their intended purpose, they quickly die off - as a result, an adult human uses only 3-4% of brain cells!
It's a shame? You can improve the situation a little with the help of a properly formulated diet. By consuming certain foods every day for several weeks, you can notice how much your memory improves, your nerves calm down, your performance increases, and your loads are easier to bear.
So, the list of foods that you should eat during periods of increased brain activity looks like this:
- Breakfast - oatmeal with dried apricots, raisins and walnuts, or a fruit salad with citrus fruits, dressed with honey, or an omelet with spinach, a glass of freshly squeezed citrus juice.
- Snack – a cereal bar with nuts and dried fruits, or whole grain toast with green salad, chicken or tuna.
- Lunch – fried liver, tomato and bell pepper salad, or beef steak with broccoli, or grilled salmon and carrot salad with vegetable oil and lemon juice.
- Afternoon snack – fruit salad, wild berries with sour cream or yogurt and honey, whole grain toast with hard cheese.
- Dinner - cottage cheese casserole with dried fruits and honey, salad of beans, corn, sweet peppers and fresh herbs, turkey stew with vegetables, baked mackerel with rice and Brussels sprouts.
Be sure to drink as much pure water and fruit juices as possible; in addition, you can take fish oil, magnesium, iron, and ascorbic acid supplements. If you feel very tired, then you need to stimulate your brain cells not with another portion of coffee, but with a slice of dark chocolate. A handful of raisins, a couple of tangerines, a drink of warm water, a tablespoon of honey and the juice of half a lemon will quickly energize you.
Fish oil is the best food for the brain
Most adults probably remember being forced to drink fish oil as a child. Its benefits for the brain have been proven. Scientists have confirmed that fish oil can work wonders.
Beneficial properties of fish oil for the body:
- Reducing harm from consuming “wrong” foods.
- Prevention of thrombosis and atherosclerosis.
- Improving brain function, regardless of a person’s age.
- Elimination of dyspepsia.
- Elimination of the negative effects of stress on the body.
- Prevention of senile dementia.
- Increased mental abilities.
Consumption of fish oil can increase the level of serotonin in the blood. This hormone is responsible for a good mood. Scientists indicate that fish oil helps maintain clarity of consciousness into old age.
On the subject: What foods contain omega 3?
What vitamins does our brain need?
Many products cope with rapid fatigue, constant tension, and apathy. To do this, they must contain the following substances:
- Omega-3 and monounsaturated fats. They can be compared to real fuel for the brain. They are needed to combat inflammatory processes, transport and absorb various vitamins.
- Cholesterol. Forms vitamin D, protects against the effects of free radicals, prevents multiple sclerosis, Alzheimer's and Parkinson's diseases.
- Vitamin B1 (thiamine). Has a positive effect on cognitive function and improves memory.
- Vitamin B2 (riboflavin). Relieves constant drowsiness and lethargy.
- A nicotinic acid. Produces energy needed by nerve cells in the brain. Improves memory, relieves fatigue.
- Vitamin B6 (pyridoxine). To increase intellectual abilities.
- Folic acid. Provides high speed of thinking, improves memory
