Diet for the brain is an important issue. Why? More than 40 years ago, scientists proved that there is a close relationship between mental abilities and the supply of vitamins and minerals to the body. Check the details!

Contents:

    1. Diet for the brain: complex carbohydrates
    2. Diet for the brain: vitamins and minerals

Diet for the brainand its effect on memory and concentration is indisputable. It is foods that trigger hundreds of mechanisms that affect the intellectual functions of the brain. They stimulate the production of enzymes, hormones, and chemical substances called neurotransmitters. Especially neurotransmitters play a significant role in the processes of remembering and recalling. They are chemicals needed to transmit signals between nerve cells - neurons. Without these impulses, it would be impossible to think, associate, assimilate knowledge.

Diet for the brain: complex carbohydrates

The brain constantly receives, processes and transmits millions of information. Although small (2% of body weight in an adult), it is very energy-intensive. It uses as much as 20-25 percent. energy supplied to the body (more than half in womb!). His food is glucose and oxygen.

The brain itself uses almost half of the glucose circulating in the blood. The rest of the cells supply other cells, including nerve cells, with energy. Without glucose and oxygen, they die after 10-15 minutes. The source of glucose is carbohydrates. But that doesn't mean you need to eat sugar to nourish your brain.

Sugar does not require digestion - it quickly penetrates the blood and is a caloric bomb, and at the same time a significant obstacle for the pancreas. It must produce a large amount of insulin to use up this amount of sugar (if the body does not need too much energy then the sugar will turn into reserve fat).

It is different with complex carbohydrates. They are found in seeds, cereal grains, wholemeal flour (replace white bread with wholemeal bread!), Paddy rice, groats, potatoes, beans, lentils. It takes some time for them to digest. As a result, sugar is released into the blood gradually - and the body can make good use of it. In addition, complex carbohydrates contain a lot of fiber as well as vitamins and minerals necessary for the proper use of the ingredientsnutrients.

Diet for the brain: vitamins and minerals

Particularly important for mental development are B vitamins and essential fatty acids (EFAs), the richest source of which are fish and oils.

  • B vitamins , especially choline (vitamin B4) and niacin (B3, or PP), are responsible for the smooth functioning of the nervous system. They can be found, for example, in soybeans and in wholemeal bread. Vitamin B3 deficiency causes, inter alia, memory impairment, problems with concentration and association, insomnia. People who eat sweets and drink alcohol need 2-3 times more than the normal amount. Niacin is found in tuna, liver, turkey meat, whole grains, dry beans and peas, sunflower seeds, peanuts (they need to be properly stored - just a little moisture is enough for them to become infected with a fungus that produces highly carcinogenic toxins).
  • Lecithinis the best source of choline needed to make acetylcholine - one of the neurotransmitters. It greatly improves memory. Choline deficiency leads to lethargy, senile dementia, and a decline in memory. This was discovered by Alzheimer's scientists. Lecithin is found in peanuts, soybeans and wheat germ. You can also buy it at a pharmacy. Warning! Good lecithin contains over 30 percent. phosphatidylcholine (it's worth checking the composition).
  • Ironis an oxygen carrier. It is found in nuts, legumes, stone fruit, leafy vegetables, raisins. Its deficiency impairs the ability to reason and learn.
  • Zinc , greater amounts of which are found in the bodies of children with outstanding intelligence, is found in oysters. But we don't have to get them from Marseille: it is also abundant in pumpkin seeds.
  • Magnesiumis necessary for the production of enzymes that work with vitamins B1 and B6. Together with calcium, it helps conduct neuromuscular impulses. It protects against heavy metals that damage the brain. Like vitamin B, it is washed out by coffee and alcohol and destroyed by nicotine. It is difficult to digest, so it's worth taking pills.
  • Potassiumimproves the oxygenation of the brain. Its sources are: grapes, bananas, oranges, apricots, avocados, melons, nectarines, peaches, tomatoes and potatoes.
  • Phosphorusimproves mood, increases intelligence, adds vitality. It is needed so that our memory does not fail us. A lot of it in fish.
  • Linoleic acid (CLA)is found in fish and vegetable fats. Its lack causes impaired concentration, memory loss, apathy, andeven hallucinations.
You must do it
  • Try to eat dark wholemeal bread and whole grain products (e.g. brown rice) every day.
  • Eat fruit for lunch and afternoon tea.
  • A mix of fresh vegetables is a must for lunch.
  • Don't forget about fish and vegetable fats.
  • Drink plenty of mineral water - supports the biochemical changes in the brain.
  • Move, exercise, or at least walk! Breathe fresh air. You will enrich the blood with oxygen, which will supply it to the brain. Even the most he althy meals without enough oxygen are not enough for memory to function properly. Its absence kills gray cells that do not regenerate.
  • Get some sleep. Uninterrupted night sleep also ensures adequate oxygenation. During sleep, the body becomes naturally relaxed. Already 72 hours without sleep destroy the brain.

To improve your thinking, include these foods in your diet

  • Linseed, or flax seeds, is the richest source of lecithin, zinc and valuable omega-3 fatty acids.
  • Pumpkin contains fiber, phosphorus, potassium, calcium and magnesium as well as some C and B vitamins. Its valuable ingredients are also acids: pantothenic, aspartic and nicotinic. They make the mind work at high speed, improve memory and the ability to concentrate. Pumpkin seeds help remove toxins and have a beneficial effect on the nervous system.
  • Grapes improve the oxygenation of the brain and increase the mind's receptivity. In addition to potassium, they contain iron and magnesium and a lot of vitamins, incl. niacin.
  • Plums contain potassium that improves blood circulation, fiber to help get rid of toxins, and vitamins B1 and B3, which relieve stress and have a positive effect on the brain.
  • It is also worth reaching for preparations with ginseng and ginkgo. And let's not forget that green tea enlivens better than coffee.
See the gallery of 6 photosDon't do that
  • Alcohol is one of the chemicals that lower intelligence.
  • Coffee (caffeine), although it is quick to stimulate, actually reduces concentration.
  • Protect yourself from poisoning by tobacco smoke and heavy metals: cadmium and lead.
  • Mind Diet: what is it? Sample menu
  • Mind training, i.e. exercises for good memory
  • Online IQ test: check your intelligence
  • How does exercise affect the brain?

"Zdrowie" monthly

Category:

Diets