It's hard to argue that many abilities are innate and that not all of us are equally good at memorizing and analyzing information. But brain activity, memory and intelligence do not depend only on heredity. They are affected by other factors that are key to nutrition. If you regularly add foods to your diet that improve memory and brain function, your abilities will develop on their own. You will feel less distracted and can easily keep many different things in your head. At the same time, you will feel a surge of strength, the development of creative abilities, you will begin to look at life more optimistically and spend time on everything. Indeed, the general condition of the body depends on the work of the brain.
What you need for good brain function
Good brain function is actually the good transmission of nerve impulses, the free exchange of information between cells. To do this, a good blood supply to the brain, all the necessary substances to the cells must be given in a timely manner. The most important for the brain are:
- omega-3, on which the exchange of information between brain cells depends;
- amino acids, especially tryptophan, which synthesizes the joy hormone serotonin, which activates the brain, memory, attention and improves mood;
- folic acid, also known as genius vitamin and intended for pregnant women for proper fetal development;
- B vitamins, in particular:
- vitamin B12 involved in the formation of nerve fibers;
- Vitamin B1, which prevents premature aging of neurons;
- Vitamin B6, which also strengthens the nerves and increases brain activity;
- nicotinic acid, which improves blood circulation;
- micro and macro elements, especially iodine, selenium and phosphorus;
- glucose.
Therefore, eating foods high in these elements can increase concentration, memory and brain activity in general, help develop children's abilities and prevent senile dementia in the older generation. Lack of them, on the contrary, can lead to a weakening of memory and intelligence. What are these products?
The best foods for memory and brain
There are many products that contain significant amounts of substances for memory and the brain. Thus, meat, fish, liver, cereals are rich in B vitamins, and green vegetables are rich in them. Vegetables and fruits rich in vitamin C improve blood flow to the brain. Omega-3 is found in a number of vegetable oils, including seafood, nuts and flaxseed. Sources of amino acids are meat, fish, mushrooms, legumes. A good, balanced diet will protect your brain from starvation. However, there is a group of foods that are considered the undisputed leader in improving memory and brain function.
- Cocoa and chocolate. Cocoa contains antioxidants that help rejuvenate neurons. Glucose in chocolate also stimulates the brain. In addition, cocoa and chocolate contain invigorating caffeine. That is, a few slices of chocolate eaten in the morning will not hurt anyone. Children are advised to drink a cup of cocoa and eat a chocolate before the exam.
- Coffee. Works the same way with cocoa. In addition, it contains an alkaloid that helps improve communication between neurons.
- Milk. It contains a lot of B vitamins, which are well absorbed. In addition, milk is a source of amino acids. Therefore, coffee or cocoa is best brewed with milk.
- Purple berries, especially blueberries, grapes, chocolate and black currants. They improve blood circulation, contain many antioxidants that slow down the aging of the brain, provide a number of important vitamins and trace elements.
- Garlic. It is one of the best products for memory and brain as it perfectly cleanses the blood vessels.
- Hazelnuts, especially walnuts. They contain a vitamin and mineral complex, including polyunsaturated fatty acids, as selected specifically for memory and the brain.
- Green vegetables are an important source of vitamins, including group B.
- Honey. This product does not contain a table of all chemical elements. It contains at least all that is needed for memory and good brain activity.
- seaweed. Source of iodine. This element is important for good memory and concentration.
- Flaxseed oil. It is high in omega-3 and the body itself does not produce this substance.
- Fish and seafood, especially cod liver, shrimp. These are iodine, phosphorus, polyunsaturated fatty acids, amino acids.
- Poultry, meat, including liver. Contains large amounts of B vitamins & amino acids
You can supplement your diet with herbs that can have a positive effect on brain activity. These are rosemary, ginseng, Ginkgo Biloba.
Foods for memory and attention
On our site you will find many recipes based on the products listed above. We recommend that you pay special attention to chicken satsivi, stuffed squid, chicken liver dishes, as well as frozen broccoli. In addition, we present recipes for a few meals that seem to be specially invented to activate brain activity and improve intellectual abilities.
Beets and cabbage pkhali
What do you need:
- white cabbage - 0, 5 kg;
- beets - 0, 2 kg;
- walnut - 9, 2 kg;
- garlic - 1 head;
- cilantro - 50 g;
- coriander, artificial hops, salt - to taste;
- apple cider vinegar - 20 ml.
How to cook:
- Boil the vegetables until soft. Peel a squash, grate it and slice it. Cut the cabbage. Pass them through a meat grinder. Squeeze to remove excess liquid.
- Press the garlic.
- Grind walnuts, make walnut oil.
- Combine nuts with garlic and apple cider vinegar, add salt and spices to this sauce.
- Mix walnut oil with vegetables. Add finely chopped coriander.
- Shape into balls and refrigerate for 2 hours.
Spicy and very healthy snack is ready.
Mocha
Mocha is not only a type of coffee, but also a delicious coffee drink.
What do you need:
- ground coffee - 6-12 g;
- milk - 50 ml;
- water - 50 ml;
- chocolate - 80 g;
- whipped cream to taste.
How to cook:
- espresso or Turkish coffee made from water and ground coffee.
- If brewed in Turkish, strain the brewed coffee.
- Boil the milk.
- ¾ Finely chop the chocolate bars, place in a glass and melt in a water bath.
- Slowly pour into a glass over the Expresso chocolate.
- Pour milk on top.
- Rub the remaining chocolate.
- Garnish with whipped cream and chopped chocolate.
This kind of drink will surely appeal to everyone. The taste is completely unique.
Remember that proper nutrition is the key to good health and starts from scratch. Remember to take care of your brain, don't go hungry!