Best Brain Foods

The human brain is not only an exceptionally complex device, but also a little-studied one. It is located in the cranium and provides for thinking.

In addition, the human brain is able

• to process information at a speed many times faster than a conventional computer;
• it can produce electricity to light a small light bulb while awake;
• to accumulate and store information, the volume of which exceeds the content of hundreds of computers.
• Its circulatory system is the best, and the length of all its vessels is 100,000 miles.

The brain regulates everything in the human body by sending “guiding” signals to the part of the body where they will be accepted, understood and executed.

Thanks to its development, musical, literary, artistic masterpieces and mathematical discoveries appear.

The brain “watches” around the clock and is responsible for the preservation of human energy. It is the main control command center of the complex system called “human”.

With such intense and responsible work the brain simply needs the appropriate nourishment. Specialists believe that the food we eat on a daily basis significantly affects the “health” of the human brain. Are there any food priorities for the chief executive? What he likes and what he categorically does not like?

Factors for a healthy brain

A person’s state of health, and therefore his good mood, is directly related to the organization of nutrition. The diet can have a major impact on the appearance of the skin, hair and nails, “mark” the waistline or its absence, “build up” muscles improve the overall condition of the body.

But that’s not all. A properly organized diet has a beneficial effect on brain function. As a consequence, the proper work of the intestines is interconnected with mental abilities. Surprising? Fact! As studies by nutrition experts have shown, the best way to pave the way to a healthy brain is to worry about your gut.

How are they related? The bacteria that inhabit the human gut help synthesize chemicals that affect all body systems.

Disrupted gut permeability leads to inflammation in the body and in the brain. Therefore, the best way to take care of the intestines is to improve their microflora with the help of foods. Especially “like” the intestines of sauerkraut, pickles, yogurt, pickled vegetables. Maintaining the health of the intestinal microflora, a person paves the way to the health of the brain. As it turns out, the way through the stomach is not only to a man’s heart, but also to the salvation of dementia.

What product is the brain’s best friend?

There are hardly any adults who were not fed fish oil by their parents when they were children. Eating this unpalatable but healthy product was usually accompanied by “snorts” and grimaces, but the adults convincingly insisted that it was useful and did not accept excuses. And they were right, because fish oil is the best friend of the human brain.

Scientists confirm that fish “gave” people an unusually useful natural medicine that can work wonders.

Fish oil can:

• Minimize the damage unhealthy foods do to the brain;
• prevent clogged arteries;
• improve brain function at any age;
• help fight depression;
• reduce aggression in times of stress;
• lessen brain deterioration;
• increase mental capacity.

Why is it so beneficial to the brain? It is because fish oil is able to increase the amount of serotonin in the body, which, in turn, is responsible for a good mood. That is why scientists believe that fish oil, as a best friend, protects the brain and helps it stay clear until old age.

The best foods for brain function

Every day a person is faced with a huge number of situations where decisions need to be made, from the very simple (whether to eat an extra serving of sweets) to complex life-changing decisions (whether it is really necessary to start a new life). The brain predetermines the meaning of any action and analyzes the risk or benefit of doing it. So how do you keep your mind sharp and your brain healthy with food?

Are there foods that improve memory? Which ones are good and which ones are bad for the human brain? Does it have a taste preference?

David Perlmutter, renowned neurologist and author of Food and the Brain, believes there is a connection between food and the human brain. A rich diet can help with dementia, stress, insomnia, and bad moods.

So what are some foods you can use to recharge your brain?

Nuts (walnuts, almonds, cashews).

Not for nothing are walnuts similar in appearance to the human brain. They contain glycine (besides the “rattlesnake protein-vitamin mix”), which makes the human brain work better.

Oatmeal

A breakfast of oatmeal is the perfect start to the day. Oatmeal contains “good” carbohydrates, which, in turn, are “fuel” for the brain, so it’s a good time to get fuel in the morning. The brain at its highest activity periods consumes up to 25% of the total body’s energy expenditure. The glucose in oatmeal is used to create the neurotransmitter acetylcholine, which, in turn, is responsible for memory and learning.

Oatmeal cookies are an optimal source of energy due to the easily digestible healthy carbohydrates needed for brain function. They slowly burn in the body, fueling it with energy for a long time and giving a feeling of satiety.

Oatmeal cookies contain oat flour, which contains many beneficial for brain function:

• minerals and vitamins;
• B vitamins;
• folic acid;
• vitamin E;
• sodium, potassium, calcium, magnesium, manganese, iron, copper, zinc, phosphorus, selenium;
• the whole list of amino acids important for humans (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, tyrosine, valine), and nutrients (proteins, fats, carbohydrates, fiber).

Oat oil contained in oat flour has a high concentration (up to 70%) of fatty acids (linolenic and oleic) called Omega-3.

Omega-3 acids and vitamin E improve cognitive functions of the brain: memory, mental clarity, concentration.

Oatmeal cookies enriched with natural ingredients (almonds, chocolate, hazelnuts, raisins, cranberries, etc.) are not only tasty but also useful. For example, almonds, thanks to their high content of vitamin B and vitamin E, as well as minerals and trace elements, stimulate the brain activity. Chocolate elevates the mood. Raisins soothe the nervous system. Cranberries reduce fatigue and improve performance.

Eggs

Lutein, found in eggs, is essential for brain support. It reduces the risk of heart attacks. Nutritionists advise to use whites, because yolks have cholesterol in addition to the useful components, but men need it to produce testosterone. The choline contained in egg yolks creates acetylcholine, which is responsible for memory. Phospholipids strengthen nerve cells. The stronger they are, the greater the hope of preserving memory.

Choline is another amazing nutrient found in eggs. Choline is officially recognized as an essential nutrient. It has many complex functions in the body, especially in the brain, where it is necessary for the synthesis of the important neurotransmitter, acetylcholine. Choline is essential for the production of phospholipids, which are important components of cell membranes. It is also directly or indirectly related to metabolic regulation and detoxification in the body.

Studies have shown that brain development and memory can be enhanced by the choline content of eggs. Indeed, choline supplementation during critical periods of newborn development has been shown to have long-term positive effects on memory. In addition, choline is needed to reduce the risk of neural tube defects, such as brain malformations, spinal cord or spinal cord – spinal cord cleavage.

Choline is needed during brain development during the embryonic period and throughout life. Choline deficiency has tremendous health consequences that can lead to serious organ disorders. Choline is also essential for cardiovascular and brain function and has been shown to reduce inflammation and have beneficial effects in diabetes, Alzheimer’s and other diseases. Choline is extremely important, and egg yolks are actually the most concentrated source of this molecule in the diet.

Fatty fish

Chinese scientists have concluded that fish is real food for the mind, as it contains omega-3 fatty amino acids. It turned out that they contribute to the transmission of signals between nerve cells, which, in turn, contributes to the development of intelligence. For example, children who eat foods that contain omega-3s excel academically. It is important to remember that these acids are not produced by the body itself – you can get them only with food.

Also, fish is rich in a number of vitamins and trace elements, which are beneficial for the brain. These include vitamins A, B, D, as well as potassium, magnesium, phosphorus, selenium and sodium.

Fish is a treasure trove of healthy proteins and fats. How much fish oil does a person need to be healthy? 4 oz. of freshly cooked saltwater fish contains 0.004 oz. of the healthy stuff. A person needs 0.04 oz, which means up to three fish meals a week is a great brain booster.

Green Tea

It is coarse leaf green tea that is useful, not the dust from it that is sold under the guise of green tea in bags.

Green tea extract is interesting for the brain. It speeds up reactions, improves memory, brain creativity, improves relaxation and speeds up recovery time.

Green teas are a real discovery for those who want to always stay at the peak of their mental and physical activity, remember information well and be extremely attentive. Do not drink green tea with milk: in this case, the benefits for the brain will be minimal.

Carrots

Orange root is useful not only for visual acuity, but also for preserving brain cells from destruction. Scientists from the University of Illinois (USA) have discovered in carrots a substance of plant origin luteolin, which helps to fight pathological processes that develop in the brain with age. Luteolin reduces the risk of inflammatory processes that negatively affect memory.

Sea kale

This resident of the watery depths contains iodine in huge quantities. Cabbage helps avoid memory disorders and depression.

Chocolate

All of the above health benefits apply to dark chocolate, which has a cocoa content of more than 70%. Also, when buying a sweet product, it is important to look for cocoa powder and not cocoa beans.

By the term cocoa bean, manufacturers usually mean powdered husks of beans, not whole fruits. Such a product is of low quality and cannot improve brain health.

The benefits of bitter chocolate for brain cells are due to the high concentration of flavonoids. The dairy dessert practically lacks these beneficial substances. The milk in the product breaks down the flavonoids.

Milk chocolate also has a stimulating effect on the brain cells, but it is due to completely different factors. The reason for the increase in brain performance and improvement of cognitive functions after consuming a milk treat is the sudden intake of large quantities of fast carbohydrates, i.e. sugar, into the blood.

The body receives a shocking dose of energy, the person’s intellectual activity increases for a while, but then quickly drops.

Many people engaged in intellectual work, notice that it is enough to eat a couple of pieces of dark dessert to clear the head, improve concentration, fatigue has passed, and the emotional state is normalized.

If milk chocolate improves brain efficiency by only 20% and the positive effect is observed no longer than 2 hours, the dark product is able to improve cognitive abilities by 50-70%, with positive results observed for more than 3 hours.

Fast carbohydrates contained in chocolate enter the bloodstream and become a source of energy for brain cells. As a result, the speed of transmission of nerve signals increases, the brain reacts clearly and quickly to situations, processes incoming information, and transmits it to the organs.

When consumed regularly, chocolate treats increase the concentration of attention. A person focuses on a certain subject, does not get distracted. The lecithin contained in the sweet product promotes better transmission of nerve signals.

Chocolate helps to absorb information, speeds up thought processes. A person reacts faster to new information and situations. This effect is provided by a combination of flavonoids and sugar. Blood circulation in the cerebral cortex improves, and it is this part of the organ that is responsible for thinking processes and adequate perception of information from the senses.

When consumed regularly, chocolate improves short-term memory. A person easily remembers a large amount of information, does not suffer from forgetfulness, without problems copes with high mental stress.

Blueberries

Blueberries are high in vitamins and antioxidants, which is extremely beneficial for brain stimulation. Blueberries can fight short-term memory loss.

Water

With regular mineral water, the brain will work 10% better. To keep it working, a person will need up to 8 glasses of non-carbonated mineral water a day.

What is the effect of water on the brain and the body in general? If you stick to a proper drinking regimen, you can already feel pleasant changes after a while, but most importantly, the habit of drinking enough water works in the long run:

• Brain cells will not age as quickly, which means that even in old age you will be able to maintain mental clarity and good memory.
• There is a high probability that such diseases as stroke, atherosclerosis, dementia and Alzheimer’s will bypass you, again thanks to the active work of the brain.
• The psyche will become more stable, sleep will improve and vigor will appear.
• Your metabolism will increase by 30 percent: fat burning will increase and you’ll have more energy to exercise.
• Concentration will improve, performance will increase, and it will be easier to get up in the morning.

Rosemary

Carnosic acid, which is found in this beneficial plant, promotes the expansion of cerebral vascular tissues. Everything about rosemary is beneficial. Even its smell improves memory performance.

Broccoli

Cabbage is a valuable source of boron, vitamin K and magnesium. They all improve brain function and promote brain activity.

Avocados

The monounsaturated fatty acids and minerals in avocados are such that they can “organize” the blood supply to the brain.

Forest berries

Vitamin C in forest berries in sufficient quantity helps protect the brain. Championship in the composition of antioxidants keeps cranberries.

Drinking forest berries will eliminate fatigue, provide brain energy, improve memory and increase attention.

Apples

Will help maintain a clear mind due to the presence of antioxidants.

Tomatoes

Melatonin present in tomatoes will prevent aging of brain cells and improve vascular health.

Garlic

Everyone sooner or later faces “age-related” changes in the functioning of the brain. Garlic reduces the risks of such problems (dementia, Alzheimer’s, etc.) The effect is on the blood vessels of the brain, spasms and ischemia are relieved. Daily use of garlic reduces the risk of atrophic and degenerative diseases.

Coffee

Natural coffee is useful for brain function. Coffee, if drunk in moderation, helps speed up brain function and acts as a mild stimulant. As a result of observations and experiments conducted, it is known that caffeine:

• Increases hormone production and speeds up acquired reflexes. People also experience an aggravation of vision, sense of smell, and taste.
• Slightly reduces pain sensation, but acts 100 times weaker than Analgin.
• Improves mental performance. Increased production of adrenaline under the influence of caffeine leads to increased metabolic processes and causes the flow of oxygen with the blood to the brain cells. There are also reports of improved memory and mood.
• It performs a neuroprotective function. Regular consumption of beverages with caffeine helps protect the brain from early aging and Alzheimer’s disease.

Examples include the story of the great thinker Voltaire, who drank up to ten cups of coffee a day. It is to this drink the famous philosopher attributed the property of increasing mental capacity. Now it is already proven that caffeine only helps to increase brain activity, and helps to speed up the process of its work. Also noted the positive effect of caffeine on the ability to remember large amounts of information.

Shrimp

Saturate your brain with the fatty acids it needs to function, 4 oz. of shrimp a day can help. This amount is enough to improve the sharpness of reaction and perception of information.

Shrimp has fatty acid compounds that enter the bloodstream and reduce levels of beta-amyloid, one of the main triggers of Alzheimer’s disease. Eating shrimp regularly can reduce the risk of senile dementia by thirty percent. But there is one danger in shrimp: high cholesterol.

On the one hand, this is good, because the connections between brain cells need cholesterol. But it is important not to overdo it, so that problems with other organs do not start. The ideal portion of shrimp can be considered three hundred grams a couple of times a week.

Mussels

The zinc found in mussels is necessary for the parts of the brain that are responsible for memory, instincts, emotions and sleep.

Spinach

An extremely useful plant for the development of the intellect. Spinach holds the record among all fruits and vegetables for its lutein content. It is necessary for the prevention of eye diseases, slows down degenerative processes in the brain. In addition, spinach has a lot of folic acid (vitamin B9), which improves memory and cognitive functions. It is best to eat spinach fresh, because heat treatment reduces the useful properties of this plant.

Chicken

Chicken meat (the joy of nutritionists) contains B vitamins. They help develop memory and strengthen the nerves. For the brain, chicken supports mental alertness and strengthens memory, and in old age is useful as a prevention of Alzheimer’s disease.

Honey

Memory retention develops glucose, which is necessary for good brain function. A spoonful of honey added to your morning porridge will have a good effect on your performance.

Honey owes this miraculous effect to tryptophan. This substance produces serotonin, the hormone of joy, which is responsible for our mood, emotions and ability to learn. Honey in the daily diet increases serotonin levels, and therefore improves memory, sleep, ability to think intelligently, learn and make discoveries.

Iron-rich honey helps stimulate cognitive activity and prevent cognitive disorders.

Are you forgetful and inattentive? Choline (or vitamin B4) deficiency may be to blame. Honey contains this protein compound, which is necessary to activate our memory and concentration. Experts believe that the consequence of choline deficiency is Alzheimer’s disease, which is accompanied by memory loss and personality disintegration. Eat honey and your memory will be under control!

Lemon

One slice of lemon in your tea and your memory improves thanks to vitamin C. It is abundant in lemons and is the first enemy of forgetfulness.

If you notice deterioration of memory, the need to strain hard to concentrate, frequent dizziness – do not hesitate, and do not wait for deterioration. You can easily cleanse yourself with an ordinary remedy. Lemon effectively cleanses the blood vessels, and is able to facilitate mental work, as well as improve the overall condition of the body.

This fruit has unique properties. It is able to strengthen the vascular wall and improve the rheological parameters of the blood. Slowly but surely it cleans blood vessels from cholesterol plaques. It positively affects the contractile function of the heart, which helps to increase the supply of oxygen, minerals and amino acids to the target.

The combination of lemon and garlic is considered the most effective. The garlic must be crushed to activate the beneficial substances. Mix all the components last and store the finished medicine in a dark cool place. A mixture with honey has also proven to be excellent. In addition to its positive effect, it has a pleasant taste and aroma.

Citrine is not in first place among vascular cleansers, but due to other health-promoting and rejuvenating properties takes the leading position.

Beets

Root vegetables are rich in betaine. This substance helps you concentrate, improves your mood, and improves your reactions.

If you last at least three weeks eating these foods, you will notice a significant improvement in brain function.

Additional way to improve your brain function

To keep the brain in tone, as well as to develop and expand its capabilities, it is possible not only with the help of certain foods, but also by following certain rules while eating.

Surprisingly enough, but to achieve the effect of activating the brain can be achieved in a fairly simple way – by raising the back legs of the chair on which you are working (this method is called “Chorus Chair”) by 1 inch. Patent applications for such chairs are now registered in the United States. However, you can make it yourself at home, slightly remodeling the kitchen furniture.

The main task of ordinary chairs that we use in life and at work is to give rest to the muscles. But due to the long working day, it turns out that the muscles are not just resting, but “falling asleep”. Together with the muscles fall asleep and the nervous system, and then put the brain to sleep – this is the main problem of the phenomenon of hypodynamia. Such a circular bail – we sit down to rest in order to concentrate and … “fall asleep”!

Moving to an elevated chair, you will immediately notice that your vision has improved, without any effort. Those who have had this experience on themselves say that their vision improves by 20-30%. Such a dramatic improvement in vision indicates that the part of the nervous system, which is responsible for the general activation of the body, has been activated, which means that the body and the brain also began to work more intensively.

What else is interesting: if you sit in such a chair while eating, you can naturally reduce overeating. The pose itself, at the moment of eating, keeps the stomach in the right place and the stomach taut (the amount of space for stretching the stomach is less) – it will be harder for you to eat more, the signal to the brain that the stomach is full will come earlier.

Bottom line: by changing your stool in a simple way, you can adjust your nutrition, reduce your fatigue at work, increase your attention span, and increase your intellectual productivity.

In conclusion…

Taking vitamins B, C, or E, beta-carotene, or magnesium can improve brain function if a person is deficient in any of these. If there is no deficiency, these supplements will not affect mental performance.

In addition to adjusting your diet, you can optimize your brain function by following recommendations that relate to a healthy lifestyle in general:

• don’t overeat
• get enough sleep
• Drink enough water (at least 0.4 gallons a day)
• do sport regularly
• learn to control your stress level
• give up smoking and alcohol
• train your brain (solve logical problems, puzzles, start learning something new)

All in all, eating healthy, natural foods and avoiding bad habits will be the best way to keep your brain in top condition.