Food for the brain, Good memory

All over the world, scientists are trying to solve the mystery of the super brain. They wonder what to do to get the most out of their minds. How to deal with problems with concentration and increase your potential? Another factor that is very important for the societies of modern Europe comes to the fore – how to delay aging and enjoy good form for the longest time? Research shows that what you eat has a significant impact on how your brain drawing / works.

At the same time, he points out that the mega brain does not store nutrients. This means that you must remember to supply him with the necessary fuel. This is especially important right now. In autumn, we are more likely to suffer from Chandra, problems with concentration, and finding motivation.

Diet for the brain: vitamins and minerals

B vitamins and essential fatty acids (EFAs), the richest source of which are fish and oils, are especially important for mental development.

• B vitamins, especially choline (vitamin B4) and niacin (B3, also known as PP), are responsible for the smooth functioning of the nervous system. They can be found, for example, in soybeans, and in whole meal bread. Vitamin B3 deficiency causes, inter alia, memory impairment, problems with concentration and association, insomnia. People who eat sweets and drink alcohol need 2-3 times more than the norm. Niacin is found in tuna, liver, turkey meat, whole grains, dry beans and peas, sunflower seeds, peanuts (they need to be properly stored – just a little moisture is enough for them to become infected with a fungus that produces highly carcinogenic toxins).
• Lecithin is the best source of choline needed to make acetylcholine – one of the neurotransmitters. It greatly improves memory. Choline deficiency leads to lethargy, senile dementia, and a decline in memory capacity. This was discovered by Alzheimer’s scientists. Lecithin is found in peanuts, soybeans, and wheat germ. You can also buy it at a pharmacy. Attention! Good lecithin contains over 30 percent. phosphatidylcholine (it’s worth checking the composition).
• Iron is an oxygen carrier. It is found in nuts, legumes, stone fruit, leafy vegetables, raisins. Its deficiency impairs the ability to reason and learn.
• Zinc, the greater amounts of which are found in the bodies of children with outstanding intelligence, is found in oysters. But we don’t have to get them from Marseille: it’s also abundant in pumpkin seeds.
• Magnesium is essential for the production of enzymes that work with vitamins B1 and B6. Together with calcium, it helps conduct neuromuscular impulses. It protects against heavy metals that damage the brain png. Like vitamin B, it is washed out by coffee and alcohol and destroyed by nicotine. It is difficult to digest, so it’s worth taking the pills.
• Potassium improves oxygenation of the brain. Its sources are: grapes, bananas, oranges, apricots, avocados, melons, nectarines, peaches, tomatoes, and potatoes.
• Phosphorus improves mood, increases intelligence, adds vitality. It is needed so that our memory does not fail us. A lot of it is in fish.
• Linoleic acid (CLA) is found in fish and vegetable fats. Its lack causes impaired concentration, memory loss, apathy, and even hallucinations.

Good food for the brain

Not good for Brain, Avoid these

Brown rice, buckwheat Potatoes, Still mineral water Common bread and wholemeal pasta, Linseed, Pumpkin, Grapes, plums, bananas, Cocoa and dark chocolate, Berries (blueberries, blueberries, raspberries, strawberries), Citrus fruits (oranges, lemon, grapefruit), Eggs, Sea fish (salmon, mackerel, tuna, halibut, cod), Linseed oil, olive oil, rapeseed oil, nuts and almonds, Oatmeal, Legumes, Green tea and ginseng

Fast food and highly processed foods Margarine, Chips, Powdered soups, White bread, Sweetened carbonated drinks, Candy, Coffee – too much, Alcohol, Salt – in excess

Good sources of magnesium are:

• pumpkin seeds
• dark chocolate
• chia seeds
• peanuts, cashews, almonds
• spinach
• black beans
• soy milk.

A diet rich in antioxidants for the brain should include:

• tomatoes
• green pepper
• lemon
• green tea
• spices such as ginger, turmeric, cinnamon, coriander, oregano
• artichokes
• cocoa
• blackberries, blueberries, raspberries, strawberries.

Omega-3 fatty acids

Omega-3s are polyunsaturated fats. They contain EPA and DHA acids, which have a beneficial effect on the health of the heart, skin, and brain. These acids are found in the brain’s cell membranes, making it easier for cells to pass on information. They help remember and promote greater concentration.

Foods good for the brain with omega-3 fatty acids are:

• Mackerel
• Sardines
• Salmon
• Herring , tuna
• nuts and seeds
• linseed, rapeseed
• soybean oil.

Amino acids for good memory

The central nervous system requires amino acids to function properly. Thanks to them, neurotransmitters are synthesized. Certain amino acids, such as leucine, lysine, and tryptophan, are essential for the proper functioning of the brain, brain stent. An amino acid deficiency can lead to anxiety, decreased mental performance, and difficulty concentrating.

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You can find amino acids supporting the work of the brain in:

• eggs
• tofu
• soybeans
• quinoa
• cottage cheese
• legumes
• fish

A diet for the brain is not only about foods to improve concentration, anti-aging meals, minerals, s, and vitamins, but most of all an important part of a healthy lifestyle. A well-nourished mind helps to achieve emotional stability. A healthy lifestyle is not only taking care of your body but also your mind. The global trend of taking care of the brain has already reached Poland. brain painting. There are more and more games and applications for training gray cells, logical games and charades are very popular.

In pharmacies, you can find a whole range of supplements for concentration and memory. More and more attention is paid to rest, relaxation and sleep. By implementing a brain-healthy diet, you can start with small steps. Sprinkle the whole grain sandwich with flax seeds. Add sesame seeds to the salad, which are rich in magnesium, iron, zinc, vitamin E, and B vitamins. For the second breakfast, blend a smoothie made of natural yogurt with blueberries and bran. Instead of bars and crisps, choose almonds, pumpkin seeds, and walnuts.

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