Good nutrition is not only a collection of foods rich in vitamins and macronutrients. At the heart of the diet is moderation and balance. You need to avoid extremes: hunger and overeating. For a normal blood supply, the body needs light and healthy foods; fish, vegetables, lean meat, fruit, cereals, nuts. The following foods will help to improve brain function in adults and children.
Constant stress, stress, irregular meals, lack of sleep, and poor ecology have a negative impact on the brain cells. Complex vitamins can help:
- B1 is an essential vitamin for those who work with a lot of information. Element B1 helps the brain to quickly switch from one topic to another, to perform a variety of tasks;
- B2 helps the body to cope with emotional burnout, increased anxiety. B2 stabilizes the nervous system and improves memory.
- B3 promotes the production of energy, stimulates the recovery of nerve cells, and improves memory processes, which is significant for those who place certified online bets here on certified online bets here on 22Bet and complete difficult tasks at work. Vitamin B3 is essential for athletes and people engaged in physical labor.
- B5 (pantothenic acid) stimulates brain function, improves long-term memory, and neutralizes depression;
- B12 (cyanocobalamin) supports the nervous system, improves concentration.
The Most Useful Foods
The list of useful products opens fatty fish, and there is an explanation: omega-3 acids have a positive effect on memory, promote concentration, slow down the decline of mental activity. Dishes of trout, salmon, sardines will improve memory, improve mood, and help resist stress.
Almonds, walnuts, pistachios, hazelnuts – almost all of them contain proteins, minerals and a set of vitamins that are good for the brain.
Thanks to their high antioxidant content, blueberries slow the aging process of brain cells. Add blueberries to yogurt or porridge, enjoy and benefit. Regular consumption of this product will reduce the risk of neurodegenerative diseases.
The caffeine and antioxidants found in natural coffee have a positive effect on brain function. Caffeine improves attention, mood, and concentration. Although there is an ongoing debate among scientists about the benefits of coffee, evidence supports its effectiveness in fighting Alzheimer’s and Parkinson’s disease.
Green tea contains caffeine and a number of other beneficial elements. Among them is L-theanine, an amino acid that helps improve attention, reduce anxiety and depression. In addition, green tea is rich in antioxidants, which is important for preventing atherosclerosis and dementia.
The brightly colored spice has been quite popular lately. Curcumin is a substance that activates circulation and improves memory. Nutritionists recommend including turmeric in the diet of people suffering from Alzheimer’s disease. Curcumin not only helps to clear the blood vessels of atherosclerotic plaques, but also stimulates the production of serotonin. This helps to maintain a smooth emotional background, which is important in the fight against depression.
Eggs are a source of B vitamins, folic acid and choline. All these elements are necessary for normal brain activity, improving memory. Lack of B vitamins leads to depression and risk of early dementia. Therefore, by including eggs in your diet, you provide brain cells with useful substances and prolong their activity.
The unique combination of vitamins, micronutrients and organic acids has made the pomegranate famous as a valuable dietary product. Freshly made pomegranate juice helps to increase hemoglobin levels in blood and provides a normal blood supply to the brain cells. In addition, pomegranate is an excellent antioxidant that cleanses blood vessels and prevents the aging process.
This is not a complete list of useful products. The diet should include greens and salads, carrots and red grapes, cereals, tomatoes, citrus fruits and many other foods that give the brain the vitamins it needs to be active.
After incorporating healthy foods into your menu, you need to limit your intake of unhealthy foods. Unfortunately, without changing your eating habits, you will not get the desired effect. As we wrote above, the brain cells need a good blood supply. So, it’s worth excluding from your diet foods that contribute to the development of atherosclerosis:
- Fatty meats, lard, smoked meats.
- Cream, fats, margarines.
- Fast food.
- Baked goods, candy.
All of the above does not give the body useful substances, on the contrary: fried potatoes, smoked fat, milk fat, sugar and alcohol destroy it, contribute to the aging of blood vessels, the formation of atherosclerotic plaques. All this leads to early aging of the brain, reduced attention span, development of dementia.