Content
The brain is the main organ of the nervous system. He is responsible for mental activity, motor function, as well as the processing and storage of information. Adequate brain function depends on many factors. The intake of valuable nutrients is essential, which is ensured by a balanced diet. Healthy foods for the brain help to improve memory, concentration, increase efficiency and prevent the occurrence of depression.
What foods are good for the brain
The functioning of the organ is beneficially influenced by food containing the following nutrients:
- fatty acids (Omega-3, Omega-6), which improve brain function;
- magnesium, which prevents stress;
- lecithin, which is a powerful antioxidant;
- B vitamins, which have a positive effect on the nervous system;
- iron needed to maintain sufficient hemoglobin levels;
- complex carbohydrates that provide nutrition to neurons;
- amino acids that speed up thought processes;
- manganese, which prevents blood clots;
- choline, relieving fatigue.
What foods improve the functioning and development of the child's brain
In childhood, the body undergoes colossal changes. The child masters new skills, vocabulary is rapidly expanding, voluntary attention and memory are developing. The role of a balanced diet is especially evident with the entry into primary school age. Children need food that nourishes and develops the brain:
- seafood;
- cereals;
- fatty fish;
- fruits, berries;
- vegetables;
- nuts and seeds;
- eggs;
- dairy products.
What foods help the brain work in adults
A balanced diet improves performance and overall well-being. A certain set of products stimulates the brain, which is manifested in an increase in concentration, acceleration of mental operations. A stable psycho-emotional state is essential. This is due to the activation of the synthesis of neurotransmitters: dopamine, serotonin, norepinephrine.
Among the main foods for the brain are called:
- seafood;
- chicken and quail eggs;
- milk, yoghurts, cheeses, cottage cheese;
- greens and leafy vegetables;
- fruits, berries and dried fruits;
- honey;
- vegetable oils;
- bitter chocolate;
- seasonings (turmeric, curry).
Top 10 healthiest and best foods for the human brain
When compiling the menu, it is important to consider the inclusion of the names of the different groups. Healthy brain-boosting foods come from both animal and plant sources.
Seafood and fish
It is an essential component of the diet that improves the functioning of the nervous system. Foods are needed for brain function due to the presence of iodine, phosphorus, omega-3 fatty acids. The most valuable items include:
- tuna;
- salmon;
- salmon;
- herring;
- trout;
- seaweed;
- mussels;
- oysters;
- squid.
Among the useful properties are called:
- reducing the concentration of bad cholesterol;
- cleansing the vascular walls from plaque;
- saturation of neurons with nutrients.
Chicken and quail eggs
These are foods that improve brain function due to the content of vitamin B12 and lecithin. Against the background of their regular intake into the body, the risk of thrombus formation decreases. The most beneficial is the yolk, which includes choline. The substance nourishes neurons, improving cognitive function.
Milk
The product is essential for the brain due to the presence of tryptophan. The amino acid promotes the production of serotonin. The neurotransmitter is called the hormone of joy. The antioxidant glutathione, which prevents the development of dementia, improves neuronal function.
Cereals
Porridge made from whole grains is recommended to be eaten at any age. The following names contain significant amounts of thiamine and folic acid:
- wheat;
- oats;
- bran.
Whole grain breads are also considered brain-boosting foods.
Nuts
Brain health foods include:
- cashew nuts;
- almond;
- hazelnut.
The names serve as an independent snack and an additional component in various dishes. Foods boost brain function due to the content of beneficial nutrients:
- tocopherol;
- B vitamins;
- fatty acids (Omega-3 and Omega-6);
- magnesium;
- potassium.
Walnuts, pine nuts and seeds contain vegetable fats. These are foods that have a positive effect on brain function.
Leafy vegetables
The inclusion of greens, lettuce, cabbage and other foods that the brain loves in the diet allows:
- improve memory;
- to raise the productivity of thinking;
- eliminate signs of overwork.
The effects are due to the presence of nutrients such as folic acid and other B compounds.
Vegetable oils
Foods that feed the human brain are cholesterol free. The beneficial effect implies the prevention of atherosclerosis by eliminating deposits on the vessels.
Unrefined oils include fatty acids (Omega-3, Omega-6, Omega-9). Foods increase brain activity due to the presence of other beneficial substances that:
- strengthen blood vessels;
- increase concentration of attention;
- improve memory.
Condiments
Foods that help the brain work include turmeric and curry. They are actively used in folk medicine and cooking.
Turmeric relieves inflammation, improves connections between neurons, protects them from aging. The activation of the synthesis of serotonin and dopamine is essential.
Foods that increase brain function include curry. Seasoning eliminates free radicals.
bitter chocolate
The list of brain foods includes healthy sweetness. Dark chocolate is known to enhance mood due to the production of serotonin. It improves blood circulation, fights free radicals, keeps cellular elements young.
Garlic
The product is essential for the brain. It contains valuable minerals, vitamins, sugars, phytoncides. Fresh garlic improves blood circulation, reduces the production of bad cholesterol, and rejuvenates cells.
What foods are bad for the brain
Foods that stimulate brain function should be present in the daily diet. It is important to limit food intake that interferes with the absorption of nutrients. Cognitive function is adversely affected by preservatives, colors and flavors.
Top 8 foods that impair brain function
Experts recommend excluding from the diet food that negatively affects the absorption of valuable nutrients. Limiting the use of certain foods has a positive effect on the state of the nervous system.
Alcohol
Only natural red wine in small quantities differs in useful properties. Alcohol abuse leads to the destruction of neurons and vasospasm.
Fatty food
The impairment of blood supply causes the formation of plaques on the vascular walls. The consumption of large quantities of fried foods, milk with a high percentage of fat content increases the concentration of harmful cholesterol. Over time, it settles on the walls of blood vessels, which is manifested by a decrease in memory, a deterioration in general well-being.
Canned food
As a rule, manufacture takes place with the addition of a significant amount of chemicals. Various preservatives help to increase food storage. Preference should be given to fresh products that have a short shelf life.
Refined sugar
In small quantities, the product has a beneficial effect on the body, which is manifested by the formation of glucose. This substance saturates cells with energy. Overuse of sugary foods causes neuronal damage.
Meat semi-finished products
These include sausages, hot dogs and wieners. Foods are distinguished by their high energy value and high cholesterol levels. Salt and spice content is usually significant.
Salt
It is impossible to imagine the preparation of any dish without this product. However, abuse contributes to fluid retention in the body.
Carbonated drinks
The basis is fast carbohydrates, which are deposited in fat and cause the development of diabetes and obesity. Many drinks have replaced sugar with artificial sweeteners. Some of them increase bone fragility.
Chips and croutons
Snacks include fat, chemical additives, and high concentrations of salt. Monosodium glutamate present is addictive with a number of side effects. For example, the use of crackers and chips by children leads to hyperactivity and increased arousal.
Conclusion
Healthy foods for the brain should be included in the diet on an ongoing basis. Sea fish, nuts and seeds, fresh fruits, vegetables and berries improve the functioning of the main organ of the nervous system. This is beneficial for cognitive function and overall well-being.
