They say our brain can shrink from eating badly. To function properly, it must be properly nourished.
Human brainneeds an appropriatedietrich incarbohydrates , proteins, fats to function properly and vitamins A, C, E and all of the B group. Too long breaks in the supply of energy weaken concentration and logical thinking.
No more processed food
Too much trans fat in the diet may cause our brain to shrink, and all kinds of tests related to memory and mental performance will definitely not be the best. Margarine, chips, fries, powdered soups and fast food are the worst possible diets for the brain. The more "bad" fats, the more trouble it has to concentrate and think logically. What's worse - such a diet increases the risk of developing Alzheimer's.
Glucose - only served wisely
Glucose enters the bloodstream and gives neurons an energetic kick. However, remember not to deliver it too rapidly. A bar instead of breakfast will cause the blood sugar level to rise quickly, but it will drop even faster, and we will feel like "something sweet" again. The best way to increase the glucose supply is to consume sweet drinks half an hour before the desired increase in mental activity. This form is very easily digestible and quickly finds its way into our blood.
White bread causes concentration disorders
All kinds of white bread - buns, challahs, buns, as well as pasta and rice have a high glycemic index, which causes sudden spikes in glucose - and therefore irregular supplies of fuel to the brain. From here it is only a small step to disturbance of concentration and slowing down the processes of rational thinking. Complex carbohydrates, rich in fiber, such as dark rice, groats, porridge or legumes, are much he althier, as they take a long time to digest and the energy is released gradually.
The perfect diet for the brain
So what to eat to be wise? First of all, fish, which are rich in omega 3 fatty acids, and as it has been proven - the lack of this acid contributes to depression. In turn, nuts stimulate the work of the brain. For the same reasons, it is also worth eating dark bread with seeds and groats. We should also remember about eggs becausethey are rich in the so-called precursors of acetycholine, a neurotransmitter responsible, among others, for remembering words. Dopamine keeps us alert and focused, yet full of energy. So let's focus on legumes, meat (stewed or cooked) and seafood. Be careful with coffee - although caffeine improves thinking, it also blocks the absorption of iron - an element important for the brain's efficiency. In addition, it very quickly rinses out magnesium, which increases the ability to remember information.
Last meal - 2 hours before bedtime
Remember that after a meal, our stomach is forced to digest, which also involves the heart, liver and kidneys. All this means that our brain cannot rest peacefully. Meanwhile, during sleep in our brain, the so-called consolidation of memory traces. Information that has been entered into the brain during the day - at night is encoded and saved. Therefore, our sleep should be calm and undisturbed. Eat the last meal no later than two hours before going to bed.