When we talk about brain function, we usually think about aspects such as attention, memory, learning ability, planning and problem solving. But have you ever thought about the fact that our thinking ability and reaction speed depend on what we eat?
Doctor of the HappyDerm medical center Lyudmila Artyushkevich notes that it is important to remember about brain nutrition when composing our diet.
What does the brain need?
Oxygen . You will need products that improve blood circulation in the brain and contain iron.
Antioxidants are substances that protect cells from the effects of free radicals.
Minerals (zinc, iodine, iron, magnesium, selenium) ensure the functioning of enzymes.
Omega-3 fatty acids help improve blood circulation in the brain and stimulate the acceleration of neural connections. They also suppress the synthesis of cortisol, the stress hormone, and help prevent the aging of brain cells, reducing the risk of Alzheimer's disease.
Vitamins also play an important role in brain nutrition.
For example, vitamin B1 provides nutrition to the brain, maintaining good memory and clarity of thinking.
Vitamins B2 and B6 stimulate mental activity, improve cognitive functions and tone blood vessels.
Vitamin B4 (choline) is important for the production of the neurotransmitter acetylcholine, which is necessary for memory formation and muscle function.
Vitamin B6 helps you concentrate and prevents depression.
Vitamin B9 (folic acid) accelerates mental processes and promotes the production of serotonin, the "hormone of joy".
Vitamin B12 promotes efficient functioning of the central and peripheral nervous system and reduces the risk of developing Alzheimer's disease.
Vitamin D3 protects nerve cells and is involved in the nutrition of neurons.
Vitamins C and beta-carotene protect neurons from premature aging.
Coenzyme Q10 also speeds up the processing of signals entering the brain and has a positive effect on its functioning.
What foods should you include in your diet?
Leafy greens such as kale, spinach and broccoli are rich in vitamins B, C and K, beta-carotene, iron and plant protein. Regular consumption of leafy greens stimulates mental abilities.
Fatty seafood , including salmon, tuna, herring, sardines and mackerel, are excellent sources of omega-3 fatty acids. They also contain:
- vitamin B12;
- selenium;
- zinc;
- iron;
- iodine.
Eating such fish helps improve memory and thinking.
Berries such as raspberries, blackberries, blueberries, strawberries and cherries are a source of vitamins C and K, as well as fiber. They are rich in flavonoids - plant pigments that have antioxidant properties and strengthen the walls of blood vessels.
Nuts , including walnuts, Brazil nuts, and almonds, contain omega-3 fatty acids, vitamins B and E, and minerals including magnesium, zinc, selenium, and phosphorus. Nuts are considered a natural antidepressant.
Pumpkin seeds are an excellent source of zinc, magnesium, omega-3 fatty acids and vitamins A and E. They improve memory, regulate heart function and increase the body's endurance.
Dark chocolate is rich in flavonoids, caffeine and minerals such as iron, manganese, copper and magnesium. It tones the blood vessels of the brain, improves cognitive functions and reduces stress levels.
Eggs contain B vitamins, antioxidants, fats, choline and selenium. They help improve memory and concentration, and slow down the development of dementia in older people.
Food for the brain is familiar products. It is worth keeping them in mind when creating a menu, especially during periods when increased attention and concentration are required.
