In order for the brain to work at full strength, it is necessary to avoid stress, exercise regularly, and develop thinking and memory. But all this may be useless in the absence in the diet of substances that feed the brain cells and ensure their normal functioning. Scientists are constantly conducting research to determine the optimal sources of such substances. Based on the results of these studies, 8 main products are currently identified that can improve intelligence and memory, avoid age-related changes in nerve cells and increase brain performance.
Berries
The list of the most useful foods for the mind is headed by wild berries. Cranberries are especially useful. It contains a huge amount of antioxidants - substances that slow down the aging process of brain cells. Cranberries are rich in vitamins and minerals, among which vitamin C is especially worth highlighting. It is so important for the brain that when it is lacking, the brain receives it to the detriment of other organs and tissues.
Almost the same amount of vitamins and antioxidants is found in blueberries and blueberries. To maintain brain activity throughout life, a person must consume up to 100 g of wild berries daily.
Vegetables
Not everyone has the opportunity to pamper themselves with forest berries. Beets and cabbage can be a full-fledged substitute for them - according to research, these vegetables contain a large amount of trace elements vital for the functioning of the brain. Tomatoes are incredibly useful. They are rich in lycopene, one of the most powerful antioxidants.
Green leafy vegetables such as kale, spinach, arugula, and lettuce reduce the risk of dementia in old age. A recent study by scientists showed that in older people who eat salad daily, the rate of aging of the brain slows down by about 11 years compared to those who eat no vegetables.
A fish
A particularly useful product is sea fish: salmon, salmon, tuna. It contains omega-3 fatty acids, without which the functioning of nerve cells is impossible: two-thirds of the brain is made up of fats. In addition, fish is rich in phosphorus, iodine, vitamin B6, thanks to which the metabolic activity of cells improves, in particular the exchange of amino acids. Regular nutrition of the brain with these substances helps to improve sleep, mood, fights depression, and improves memory.
Milk products
Dairy products are just as good for brain function as fish. An experiment was conducted by American and Australian scientists, during which the IQ of more than 900 people was measured. Those who regularly ate yogurt, milk, and cheeses passed logic tests much more successfully. Fatty dairy products are most beneficial - they contain enough healthy, non-fatty acids for brain activity. In addition, milk contains calcium, vitamin D, magnesium and other substances that are useful for both the brain and the body as a whole.
Legumes
Peas, beans, chickpeas and peanuts are not only tasty and satisfying food, but also an irreplaceable source of folic acid and B vitamins. reduce the risk of diseases such as Alzheimer's.
Nuts
Nuts contain vitamin E, which maintains the elasticity of the walls of blood vessels in the brain, as well as magnesium, which is necessary for protection from stress and overwork. The high protein content maintains the energy that is so important for the full functioning of the brain. It is important to eat nuts in their pure form, since, for example, a bar containing a large amount of sugar and food additives is much less useful than a few peeled and lightly roasted nuts.
Cocoa
Cocoa and chocolate are brain-stimulating foods that help keep you physically and mentally active. A drink made from cocoa powder and milk is as energizing as tea or coffee, and also helps to supply brain cells with many nutrients and vitamins. Of all the varieties of chocolate, dark chocolate is the most useful - it contains a large amount of antioxidants and stimulates the work of blood vessels.
Avocado
Avocados contain fiber, unsaturated fatty acids and cholesterol-breaking substances. This fruit stimulates the brain to help improve circulation and strengthen nerve cells. Despite their calorie content, avocados are a good dietary option. It will also be very useful for vegetarians.
