To always remember important dates and easily retell the plot of the book you read, it is recommended to train your memory and eat healthy foods, often referred to as “brain food.” Complete nutrition in general has a favorable effect on the central nervous system, so the main rule for maintaining an excellent memory is to eat a balanced and varied diet, to give up bad habits and food waste.
How does nutrition affect brain function?
Our intellect is one of the most complex systems created by nature. A living computer with surprisingly fine-tuned settings that can easily be knocked off. To support the thought process and improve it, we need to provide the full amount of nutrients: the building blocks that perform their functions in the work and renewal of cells.
Therefore, it is necessary to know what food is the best for the brain, improves performance, effectively supports memory, which foods are useful and which are harmful to the mind.
Each person is unique, with its own peculiarities of metabolism, allergies, specificity in the structure and function of the body. When you decide to change your diet so that you can help both hemispheres develop faster, consult a medical professional. It is necessary to visit a specialized clinic, take tests to determine the current state of the body.
Useful brain food
1. Fish and seafood
Natural protein and healthy unsaturated fats are a combination useful for fueling brain tissue. Red fish and other fatty varieties are packed with omega-3 acids. These nutrients improve neuronal metabolism and enhance the ability to absorb information quickly.
2. Broccoli
A cabbage that superficially resembles a brain is often considered brain food. It contains a large number of nutrients and antioxidants. It supplies vitamins in a volume sufficient to make it enough for a day. With careful heat treatment, it preserves the substances needed for the synthesis of lipids and phospholipids. These molecules make up the cell walls of brain tissue.
3. Dark chocolate
This is what sweet-toothed people eat to improve memory, it nourishes the brain, it contains everything you need for normal full memory function and to improve attention well, however this is one product that should be eaten, not drunk.
4. Green tea
A traditional beverage that has an invigorating yet calming effect. A cup of freshly brewed tea will relieve accumulated fatigue, help to calm down and focus on the task at hand.
5. Nuts
Simultaneously prevent heart disease and activate all brain abilities. Useful macro- and microelements contained in high concentrations in the kernels will nourish the brain. Nuts are a hearty and healthy snack, suitable for those on a diet.
6. Herbs and leafy vegetables
A variety of herbs and green leafy vegetables are a source of beneficial elements that boost and support brain function. They contain carotenoids, antioxidants, folic acid, a spectrum of essential vitamins that the body needs from birth. The darker the color of the greens you eat, the higher the concentration of essential elements.
7. Eggs
A source of protein and vitamins B6 and B12, folic acid, and choline, eggs are often considered brain food. Breakfast with a couple of hard-boiled eggs is a healthy tradition for a good mood for the whole day. The yolk contains a lot of phosphorus, a mineral that is involved in the metabolism of neurons and is consumed during mental activity.
8. Oranges and any citrus fruit
A traditional source of vitamin C. Due to its antioxidant qualities, ascorbic acid inhibits the aging process and improves protection against degenerative brain diseases. Oranges also help reduce the negative effects of free radicals on the brain.
Herbs and spices for the brain
Already ancient physicians emphasized in their treatises that fresh food is of little use. And the biological value of food is enhanced by spices. Nowadays, they are also flavor additives that add variety to simple and familiar dishes.
Even in small quantities added to dishes every day, spices diversify the diet and reduce the need to take special vitamin complexes.
Top foods are spices for the brain:
- Eleutherococcus supports and strengthens the body’s defense, immune resistance to viruses. Affects the nervous system, gently stimulates and balances it. Increases attention and the ability to focus on a particular task. Benefits for increasing concentration are noted with regular use.
- Ginseng, the root of which has long been used to improve intellectual ability. It helps to increase reaction, attention and memory. This is due to the combination of useful substances in the composition. However, to use it as a constant stimulant, medics do not advise.
- Rosemary strengthens the cardiovascular system, including blood supply to the cerebral cortex, supports its work. With regular use of rosemary reduces the level of the stress hormone cortisol, increases attention. Suitable as a mild remedy for attention deficit disorder and absent-mindedness.
Harmful foods for brain
It is important not only to sort out what you should eat to make your brain work better, to determine which foods supply nutrients and improve memory, but also to determine what not to eat.
- Foods that contain preservatives, excess salt, colorings, glutamic acid;
- white wheat flour and products made from it (source of gluten);
- baked goods and desserts with large amounts of sugar;
- fried meats in large quantities;
- fast food that is excessive in calories and fat;
- smoked and spicy marinated foods;
- margarines, spreads, and solid oils from overseasoned crops;
- Abuse of lard and other sources of fat.
Conclusion
A well-balanced diet plays a crucial role in maintaining brain health, improving memory, and enhancing concentration. By incorporating brain foods such as fatty fish, dark chocolate, green tea, and a variety of nuts and vegetables, you can provide your brain with the essential nutrients it needs to function optimally. At the same time, it’s important to avoid harmful foods that can impair cognitive function, such as those high in preservatives, excess sugar, and unhealthy fats. Remember, a healthy brain is the result of consistent care and mindful choices. By prioritizing nutrition and making small adjustments to your diet, you can support your brain’s health for years to come.
