Foods to Boost Your Brain and Memory
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It is necessary to eat well so that all the necessary nutrients enter the body. Below are the foods that are good for your health and brain function.
1. Oily fish
Fatty fish varieties — mackerel, salmon, sardine and tuna are good for health. They contain many vitamins and useful trace elements, including polyunsaturated fatty acids. They are necessary and useful for brain function. In addition, fish contains a lot of protein — and this is the main food for the brain.
2. Bilberries and blueberries
Bilberries and blueberries contain vitamins, beneficial trace elements, and antioxidants necessary for brain function and good memory. Blueberries can be eaten in the summer, fresh or frozen — they contain no less nutrients than fresh ones.
With blueberries, you can make a blueberry-curd smoothie. To do this, take 1 cup of berries, 100 grams of cottage cheese, a few tablespoons of sour cream and a few teaspoons of sugar — and grind in a blender. Very simple and delicious!
3. Wholemeal bread
Those who follow nutrition have long appreciated the usefulness and taste of whole grain bread. Such bread is a source of "slow" carbohydrates that supply the brain with energy. Other healthy foods include brown rice, whole grain cereals, and whole grain pasta.
4. Cocoa and dark chocolate
Cocoa beans contain flavonoids (natural antioxidants) that are good for blood circulation and brain function. A small amount of cocoa and chocolate helps to improve mood. It is important to note that this only applies to dark chocolate containing cocoa, as white chocolate does not contain cocoa.
5. Tomatoes
It turns out that tomatoes are not only tasty, simple and affordable, but also good for brain function, mainly due to the content of the antioxidant lycopene.
6. Broccoli
Broccoli, like any type of cabbage, is good for health. This is a food high in vitamin K, which is good for brain function. If you rarely eat broccoli dishes, then it's time to fix it. We suggest you cook a very tasty and healthy soup with broccoli on ayran. To do this, you will need boiled broccoli, some dill and green onions, and ayran. Grind the ingredients in a blender and pour ayran — the soup is ready!
7. Pumpkin seeds
Pumpkin seeds contain zinc, which is necessary for mental functions and good memory, as well as a trace element of good mood — magnesium, and B vitamins. Pumpkin seeds, like other seeds, can (and even should) be added to smoothies — so this healthy drink will become even more useful!
8. Sage
Sage has long been known to improve brain function and concentration. Fresh sage leaves can be added to salads, vegetable and meat dishes, casseroles.
9. Walnut
Walnuts are a good source of healthy protein, fatty acids, vitamin E, and lecithin, which is essential for brain function.
10. Eggs
Regular chicken eggs are a good source of protein as well as healthy fats and vitamins.
Why is it so?
Focusing and maintaining a high level of productivity in a hectic pace of life leads to stress and mental exhaustion, which has a significant impact on memory and intelligence. How to change the situation without the use of vitamins in tablets?
Brain food combined with a healthy sleep pattern and exercise improves memory, concentration and intelligence. What's more, cutting out many of the foods we consider "generally unhealthy" improves brain function and reduces risk to brain health.
- Research proves that certain elements contained in food have a positive effect on molecular systems and support cognitive functions.
- Amino acids support neurotransmitters, endogenous chemicals that transmit signals between nerve cells. This helps keep the brain active.
- Glucose is the main source of energy for the human brain.
- Fatty acids strengthen nerve cells. They bring essential nutrients to brain cells and remove harmful toxins.
- Antioxidants protect brain cells by inhibiting oxidation, reducing its negative effects and removing oxidants from the body.
Consuming healthy foods daily can significantly increase brain productivity and concentration. Readlax Platform helps you feel better with daily exercises and healthy food.
What foods are bad for the brain?
Knowing what to avoid is also important for maintaining brain health, good memory, and focus:
1. Sweet foods and drinks
Studies show that higher blood sugar levels not only lead to being overweight and increase the risk of diabetes, but also increase the risk of dementia. Replace them with unsweetened tea, water, vegetable juices, and unsweetened dairy products.
2. Trans fats
Trans fats, or unsaturated fatty acids, are found in small amounts in natural and healthy foods such as dairy and meat, where they are not a major problem. The most harmful are snacks, packaged pastries and fast foods.
There is a relationship between the consumption of trans fats and the risk of developing Alzheimer's disease. In this regard, the World Health Organization has presented guidance on eliminating trans fats from the global food supply.
3. Refined carbohydrates
Refined carbohydrates include sugar and highly processed grains such as white flour. Because of their high glycemic index (GI), they are considered bad for the brain: High GI foods impair memory in both children and adults, increase the risk of inflammation, and can cause degenerative diseases. Healthy alternatives include whole grains, vegetables, and fruits.
4. Aspartame
What is considered "better than sugar", but in fact is not better at all. It is effective for weight loss because it has no calories, but its components — phenylalanine, methanol, and aspartic acid — have negative effects on cognition, mood, and alertness.
The healthy choice, recommended by experts, is to reduce or eliminate sugar and artificial sweeteners in your diet.
5. Alcohol
Decrease in brain volume, metabolic problems, disruption of neurotransmitters are the most common negative consequences. They cause memory loss, behavioral disorders, and long-term brain damage.
The key to achieving the best result is to consistently receive beneficial nutrients. That is why it is necessary to carefully balance the daily diet for good concentration and productivity.