Brain cells are highly vulnerable. It is not at all difficult to disable them - it is enough to limit the supply of nutrients, and then obvious problems will begin with the biochemical processes on which human intellectual activity directly depends. Special nutrition for the brain is not an idle invention at all. With a chronic lack of proteins, amino acids, as well as a number of vitamins and microelements, brain cells undergo deformation. Naturally, full functioning of the nervous system in such conditions is simply impossible.

Fans of all kinds of diets have no idea that with their “hobbies” they are attacking their own brain. If it is sometimes useful to abstain from eating to correct your figure, then for impeccable brain activity and high mental productivity you need to adhere to a strict diet. It should include at least four approaches to eating - breakfast, lunch, afternoon snack and dinner.

Here are a few rules to help you avoid nervous disorders:

try to have 4 to 6 meals throughout the day;

never skip breakfast, do not “push” it to a later time and do not try to combine it with lunch;

It is advisable to have breakfast, lunch, afternoon snack and dinner at the same time every day.

The Most Important Nutrients for the Brain

So, what is the best food for the brain? It needs proteins, fats, carbohydrates, glucose, vitamins, and various micro- and macroelements. In addition, antioxidants are also useful, helping to protect brain cells from the aging process.

Squirrels. Proteins contain amino acids, which are involved in the transmission of nerve impulses. With a lack of proteins, the brain begins to suffer from a lack of energy. It has been noticed that vegetarians, upon reaching a certain “experience,” notice memory disorders. And, if they want to improve memory and attention, they need to return to eating animal proteins.

Fats. The brain itself consists of more than 60% fatty tissue and therefore needs fatty “reinforcements” from the outside. But do not forget that there are “good” and “bad” fats: the latter cause the formation of cholesterol plaques in the blood vessels.

Carbohydrates and glucose. For the brain to function properly, a component such as insulin is also needed. Therefore, in a diet aimed at improving brain activity, carbohydrates, both simple and complex, also occupy an important place. Scientists have proven that a person’s intelligence increases noticeably after he eats something sweet, that is, receives a portion of glucose.

Vitamins. Flexibility of thinking, ability to concentrate and strong memory will be supported by B vitamins, especially B6 and B12. Their sources should be sought in green vegetables.

Micro and macro elements. Potassium, calcium, zinc, magnesium, phosphorus, sulfur, copper and iron help reduce the risk of developing various diseases and pathologies of the nervous system. When choosing a special diet for the brain, you need to rely on foods rich in these substances.

Foods that are good for the brain

In one article it is impossible to list all the varieties of animal and plant products that can bring invaluable benefits to brain health. There are a lot of them, and almost everyone has unique properties. But we will list only those that must be on your table at least 2-3 times a week.

Fish. Natural fillets of sea and river fish contain polyunsaturated fatty acids that normalize cholesterol levels in the blood. People who regularly eat fish practically do not suffer from Alzheimer's disease.

Eggs. Egg yolk is a storehouse of vitamin B6, which guards memory and helps overcome fatigue.

Blueberry. Medicine knows of cases where, thanks to the consumption of blueberries, people's memory returned - completely or partially.

Nuts. It is no coincidence that walnut kernels are visually similar to the hemispheres of the human brain - they contain impressive reserves of vitamin E and Omega-3 and Omega-6 polyunsaturated fatty acids, which ensure mental clarity. Other types of nuts, such as peanuts or hazelnuts, are also useful for improving brain function.

Wheat bran. They contain zinc, a deficiency of which the body faces the threat of developing atherosclerosis.

Apples. The vitamin-rich chemical composition of apples has a beneficial effect on the condition of blood vessels. And the strong and elastic walls of the brain vessels are reliable protection against strokes and hemorrhages.

P.S.: What should nutrition for the brain be like in your opinion? Please tell us about this in the comments to the article.

The brain is one of the most important organs of our body: it is the one that sends signals about fatigue, pain, or, conversely, actively perceives impulses of happiness or joy, and is responsible for our memory and sleep. Not only our emotions, but our overall well-being depend on his health and good work. And for normal functioning, the brain needs not only intellectual development, but also regular food, which would charge it with energy.

Of course, man does not live by bread alone: ​​not only the development of mental abilities, an abundance of information and medications can improve brain function, a normal balanced diet will make us more intelligent and improve memory.

Foods that are bad for your brain

Too fatty food. Ideally, a person should receive 75-90 g of all fats per day: both animal and vegetable. Unfortunately, in semi-finished products, smoked meats, fast food, etc. a lot of hidden fats. Excess fat is not only stored around the waist, but also impairs brain function, according to an international group of scientists. In addition, fatty foods, especially saturated animal fats such as ice cream, can cause blood clots and block the flow of blood and nutrients to the brain.

An abundance of sweets and flour. It turns out that many brain-healthy sweets and other sources of carbohydrates, when consumed in excess, can cause a blow to mental performance. Sweets sharply increase the level of glucose in the blood, which in the long term can lead to constant jumps in the amount of sugar in the blood, and this in turn leads to the inability to concentrate on any specific action, for example, lovers of sweet soda are more susceptible to depression and have worse memory . But sweets and all kinds of baked goods are completely useless for brain function. Because the energy obtained through their use is too short-lived.

Alcohol. Alcohol, especially strong alcohol, leads to the death of brain cells and their aging. If you abuse alcohol (even red wine rich in antioxidants), you can “earn” memory problems, cause blockage of blood vessels in the brain, and even cause cancer.

Controversial issues

Coffee and black tea. There are various rumors surrounding these two popular drinks: their benefits for the brain have been called into question. Indeed, they invigorate and energize, and are a good preventative for the elasticity of blood vessels, but their abuse leads to nervous exhaustion and provokes hypertension. The norm is no more than two to three cups per day. Scientists say that it is better to make coffee from beans rather than instant coffee, and not to brew tea in bags. This way, these drinks retain more beneficial substances for the brain.

Chocolate. It has long been known that dark chocolate and cocoa drinks can stimulate mental performance thanks to antioxidants, catechins and many other elements necessary for the brain and body. However, not all chocolate products are equally healthy: most of them contain not only a minimum of cocoa beans, but also completely harmful ingredients: sugar, milk fat, artificial flavors. To “make” the brain work as efficiently as possible, it is better to choose chocolate with a high cocoa content (at least 75%).

Foods that are good for your brain

Food rich in proteins and amino acids. Protein is essential for normal brain function. The amino acids that it consists of create neurotransmitters - intermediaries in the transmission of impulses between brain cells. In this way it influences the thought process. There is a lot of protein in animal products: meat, eggs and dairy products, as well as legumes, green leafy vegetables, whole grains, nuts and seeds.

Foods rich in carbohydrates. Carbohydrates act as stimulants for the production of insulin, which is also essential for the proper functioning of our brain, but their abundance can lead to an increase in blood sugar. Many people consider carbohydrates to be the main “fuel” for the brain. It is better to give preference to products that contain healthy glucose; grain and black bread, brown cane sugar, wholemeal pasta, brown or wild rice. They provide the brain with long-lasting energy.

Foods rich in unsaturated fats. Omega-3 fatty acids and Omega-6 fatty acids are considered the most beneficial for the brain. There are a lot of them in sunflower, sesame and corn oil, pumpkin seeds, flax seeds, walnuts and in some types of seafood and fatty fish (salmon, tuna, etc.). All these foods, consumed in moderation, fully cover our brain’s need for fats, which are necessary for excellent performance.

Food rich in phosphorus. Phosphorus is important for the formation of brain cells. Foods containing phosphorus are beans, cauliflower, celery, cucumbers, radishes, soybeans, walnuts.

Foods rich in sulfur. It is important for the normal ability of brain cells to absorb oxygen. Sulfur is found in cabbage, carrots, cucumbers, garlic, figs, onions, and potatoes.

Foods rich in zinc. Zinc can improve mental abilities and blood composition, memory and learning. There is a lot of it in shrimp, crabs, oysters, beef, lean pork, lamb, as well as in pumpkin seeds and wheat germ, bran.

Foods rich in calcium. Calcium improves memory and is necessary for concentration, and also protects the brain from infections. Contain it in apples, apricots, beets, cabbage, carrots, cherries, cucumbers, grapes, green vegetables, almonds, oranges, peaches, pineapple, strawberries, and whole grains. However, experts have recently found that calcium, contained in large quantities in dairy products, can have a bad effect on brain function. According to experts, it often causes mental impairment. This element constricts blood vessels, which leads to dementia in older people.

Food rich in iron. This element is necessary to maintain the ability to remember and concentrate. There is a lot of it in legumes, grain products, eggs, cottage cheese, beef liver, green vegetables, apples.

Foods rich in magnesium. This element is necessary for the normal functioning of the nervous system and the prevention of nervous diseases, insomnia, restlessness, headaches, and anxiety. Magnesium is found in almonds, lettuce, mint, chicory, olives, peanuts, potatoes, pumpkin, plums, etc.

Foods rich in potassium. Potassium is an essential mineral that helps normalize the heartbeat, send oxygen to the brain and regulate the body's hydration. It is found in baked potatoes, dried apricots, raisins, and fresh red tomatoes.

Foods rich in selenium. Selenium allows you to maintain your mood at the same level. You can find it in Brazil nuts, fish, shellfish, seaweed, rice and other grains.

Food rich in vitamins. Vitamins E, C and group B play a mainly important role for the brain. They are needed to maintain your nervous system in proper condition, as well as to improve memory and attention, and the normal functioning of the brain. Their sources are vegetables, fruits and berries, eggs, meat products and offal.

Food rich in oxygen. The brain needs oxygen to function properly. You can get it by eating potatoes, parsley, mint, horseradish, radishes, onions, and tomatoes.

Antioxidants in nutrition. Antioxidants protect our brain from free radicals that damage intercellular membranes and brain cells. Having foods that contain these substances in your diet improves your brain's cognitive ability and memory. The greatest amount of antioxidants is found in vegetables and fruits with dark fruit colors, and berries (blueberries and blueberries), also in green tea, chocolate, olive oil and red wine.

The brain does not tolerate overeating. Consuming excess calories leads to mental deficiency. Avoiding overeating can reduce the gradual destruction of neurons, which in the future threatens both normal aging brains and those affected by degenerative diseases. The brain, taking in excess calories, is destroyed faster because more oxygen needs to be burned to digest food, and this creates more free radicals that destroy brain cells. Burning extra calories weakens brain cells and speeds up brain aging.

The brain doesn't like to go hungry. Malnutrition and strict diets lead to irreversible negative consequences for the brain. It is clear that certain nutrients are required for the brain to function properly.

The brain requires proper nutrition. To maintain mental activity, it is advisable to dose the load on the digestive system, so it is better to evenly distribute the daily calorie intake and not eat too late (since after a heavy late dinner it is not always possible to sleep well). The brain needs breakfast. If you don’t have breakfast, your brain will not receive enough nutrition in the morning, and mental activity will require a long build-up.

The brain loves a variety of foods. The diet should be as varied as possible in order to get all the substances the brain needs. It is bad to eat only carbohydrates: the abundance of such foods makes you drowsy and has a relaxing effect, causing general lethargy and weakness.

The brain loves the right combinations. For example, it is better to combine vegetables with meat and fish products, although vegetables should predominate. It is harmful for the brain to combine two types of proteins in one meal - for example, eating a salad with fish and beef with vegetables, since the body will require too much energy to absorb.

“The brain needs glucose, sugar and chocolate are good for the brain” - we do not question commonplaces, but in vain, because they often hide misconceptions. Modern science, testing commonplaces for strength, exposes them. In particular, we now know what the brain actually needs and how sugar affects it.

The brain requires more energy than any other single organ in our body. You glance at this line, and at that moment 86 billion cells flash with electrical impulses in your brain. During a day of not too intense work, the brain eats 250-300 kilocalories, that is, about a quarter of the energy that goes into basal metabolism. Making up only two percent of body weight, the brain consumes 25 percent of energy. The question is, where is the best place to get this energy?

The idea that the brain needs sugar is quite speculative and stems from the fact that glucose is the simplest and most accessible source of carbohydrates for us. Maybe it’s all about the history of science: it so happened that the energy role of carbohydrates was studied earlier and better than other compounds. One way or another, today not only a huge number of scientific papers, but also bestsellers have been written about how sugar actually affects the brain.

A controversial book with indisputable facts

“If you could make just three simple changes in your life to prevent or even reverse memory loss or other diseases, would you do it?” Dr. Perlmutter began an hour and a half presentation of his book, which was included in the list, with this provocative question 2013 New York Times bestsellers.

University of Miami professor David Perlmutter is the only physician in America to hold both a neurologist license and membership in the American College of Nutrition. Last year, Perlmutter wrote a science fiction book that became a global bestseller. The book is called “Grain Brain: The Surprising Truth About Wheat, Carbohydrates, and Sugar Are Slowly Killing Your Brain.”

The title perfectly conveys the main provocative idea: carbohydrates destroy our brain. And not only sugar and flour, but even whole grain cereals, which nutritionists call healthy and are prescribed for weight loss. Anything that contains sugar or starch causes dementia (Alzheimer's disease), attention deficit disorder, anxiety, chronic headaches, depression, decreased libido and impotence, epilepsy and, in general, almost all neurological diseases.

Dr. Perlmutter explains how the brain is harmed by sugars from bread and fruit, how the brain is benefited by cholesterol and fat, and how the growth of new brain cells can be stimulated at any age. He discusses what and how to eat in order to stimulate the “genes of the mind” and avoid terrible diseases without any pills.

To prove his extreme position, Perlmutter cites dozens and dozens of clinical studies; on his website you can find the full texts of all the works to which the author refers. Some studies are more convincing, others less so. Here are a few points from the book:

1. Most grains, including durum wheat or coarse rye flour, are actually unhealthy. All grains have too high a glycemic index, which means that one and a half to two hours after eating, the level of glucose in the blood jumps sharply and hits the brain.

2. It is believed that proteins, fats and carbohydrates are equally important for health. In fact, we can completely do without sugars, because our body can perfectly synthesize them from proteins and other substances, so a person has no vital need to eat sugar or starch. This, by the way, is not the opinion of the author, but a completely established point of view.

3. The classic ratio looks like this: the body extracts 60 percent of calories from carbohydrates, 20 percent from proteins and another 20 percent from fats. A healthy ratio, according to Perlmutter, is: 75 percent fat, 20 percent protein and 5 percent carbohydrates. This means that you need to eat no more than 50-80 grams of sugars per day. That is, for example, one serving of fruit salad. The main sources of energy in this case are oil and nuts, avocados and all kinds of vegetables (not starchy), fish and meat. This is a healthy ratio, if only because our ancestors ate this way for hundreds of thousands of years until they learned to make flour and sugar. The thrifty gene hypothesis suggests that the human body is programmed to store energy in fatty times in the form of fat, and then spend it in lean times. In a modern society of abundance, there is no need to go hungry, so the body only stores - this is where many metabolic diseases stem. During fasting, the body first produces glucose from glycogen, which is found in the liver and muscles, and then begins to feed on ketones, which it receives from burning fat. Perlmutter's point is that ketones are a healthier brain food than glucose.

4. Senile dementia, parkinsonism, multiple sclerosis and other neurodegenerative diseases are associated with the destruction of brain tissue, which is based on inflammation, and the basis of inflammation is sugar and the wheat protein gluten. The same applies to the cardiovascular system; a heart attack begins with inflammation. Perlmutter cites the work of Harvard professor Alessio Fasano, a pediatric gastroenterologist, who concludes that everyone reacts to gluten to a greater or lesser extent. Gluten serves as a cornerstone of inflammation, which leads to tissue destruction, including the brain. It is inflammation that leads to “leaks” in the vital barrier between blood vessels and the brain.

5. Even a slight increase in blood sugar increases the likelihood of Alzheimer's disease. At the same time, Alzheimer's disease is preventable and about half of the cases of the disease might not have existed at all if not for sugar. In the fall of 2013, the US government allocated $33 million to test a drug that can prevent Alzheimer's disease in people genetically predisposed to it. Perlmutter insists that the place to start is not with drugs, but with changes in lifestyle and habits, because we have solid scientific evidence that the quality of food affects risks.

“A diet rich in fat reduces the risk of cardiovascular disease and is strongly associated with a reduced risk of dementia. This is shown in a Mayo Clinic study published in The Journal of Alzheimer'r Disease in January 2012. The risk of dementia for a person on a high-fat diet is 44 percent; for a person on a high-carbohydrate diet, which is recommended by official nutritionists, it is 89 percent.”

The problem especially gets worse with age: after age 70, the risk of cognitive or intellectual impairment increases almost fourfold if a person eats a lot of carbohydrates - this was proven in a study that included more than 1,200 people from 70 to 89 years old.

Later, a study published in the New England Journal of Medicine showed that even people with slightly elevated blood sugar levels, who are not considered diabetics, have a markedly higher risk of developing dementia than people with normal blood sugar levels.

“The idea of ​​the benefits of low-fat foods, which has been hammered into our heads and stomachs, is absolutely groundless and is to blame for most modern diseases” - this idea runs like a red thread throughout the entire book “Grain Brain”. And the second: “There are too few people who understand that eating fat and being fat are not the same thing.”

Perlmutter had many opponents among well-known, authoritative doctors. Some accuse him of distorting, others believe that from the correct facts presented in the book, the reader, and even the author himself, draw the wrong conclusions. For example, after reading this, a particularly impressionable person may completely switch to fatty animal foods, eliminating any vegetables, fruits and berries from his menu along with carbohydrates. Some are careful to note that Perlmutter may be exaggerating the dangers of gluten. However, all opponents agree on the main idea: we eat too many carbohydrates, and it harms our brain.

Is the keto diet making us dumber?

There are millions of scientific studies stored in international databases. If desired, you can find evidence of diametrically opposed thoughts in them. For example, there is evidence that if you deprive the brain of glucose, in the short term this will lead to memory impairment and slower reactions. “The brain needs glucose, and low-carb diets can be detrimental to learning, memory and thinking,” says Tufts University psychology professor Holly Taylor, the author of one such study.

However, the authors did not really look at what happens in the long term. Of course, if the brain is suddenly deprived of all the glucose it has been accustomed to using throughout its life, it will be quite stressful for it. However, over time, the body adapts to the ketogenic metabolic pathway, in which the place of glucose is taken by ketogenic bodies - products of the breakdown of fatty acids. The brain gets used to the new fuel, and its quality of life even improves.

For example, in 2012, Robert Krikorian and his colleagues from the University of Cincinnati published a study in which they compared the effects of low-carbohydrate and high-carbohydrate diets on 23 older adults with mild intellectual impairment. After six weeks, participants in the low-carb group not only had lower blood sugar and insulin levels, less weight and less waist size, but also improved memory. Moreover, its improvement correlated with a decrease in insulin levels and an increase in the level of ketone bodies.

However, the six weeks that Professor Krikorian’s experiment lasted can hardly be called a long-term study. There is also more impressive data that, if it does not reveal the benefits of a low-carbohydrate diet, then confidently proves its safety. This work by Australian scientists led by Dr. Grant Brinkworth was published in 2009 in the journal Archives of Internal Medicine. Over the course of a year, the authors observed two groups of obese people. Participants in both groups consumed the same amount of calories (about 1,500 per day), but some ate a lot of fat and little carbohydrates, while others, on the contrary, ate a lot of carbohydrates and little fat. After a year, both of them lost about the same weight - on average, by 14 kilograms. During and at the end of the year, the authors assessed psychological state and thinking abilities using standardized tests. By the end of the year, it became clear that a low-carb, high-fat diet improved memory, mood, and emotional well-being.

Possible Explanations

As early as the early 1920s, the ketogenic diet was used to treat epileptic seizures in children. Doctors have found out experimentally that the frequency and severity of attacks depends on the amount of sugar and starch in food. Drugs later pushed dietary treatment into the background, but in the mid-1990s a second wave of interest in this approach began after the keto diet helped relieve the child of Hollywood producer Jim Abrahams from seizures. Abrahams was so impressed that he made a film based on the story, First Do No Harm, starring Meryl Streep.

Why does ketogenic metabolism cure epilepsy, but sugar provokes diseases like Alzheimer's? In her Psychology Today column, psychiatrist Emily Deans outlines a possible explanation for why a low-carb diet may have beneficial effects on the brain: “When we switch to ketones as the brain's primary fuel, we also alter amino acid metabolism: lower levels of glutamate, an amino acid that in large quantities can damage cells. By reducing glutamate levels, we reduce the risk of stroke and create conditions for nerve cell repair.”

Glutamate itself is the main signaling molecule that transmits excitation in our brain. However, many things are synthesized from glutamate in the brain, including GABA, the main inhibitory transmitter, that is, a molecule that, on the contrary, inhibits excitation. Too much arousal leads to neurotoxicity, which is associated with epileptic seizures as well as other brain diseases, including depression, bipolar disorder, migraines and dementia. On a ketogenic diet, glutamate is more likely to be converted to GABA, and this likely explains the beneficial therapeutic effects of the diet.

But not only that: a decrease in glucose levels itself increases the threshold of excitability of brain cells and, accordingly, the threshold for the onset of attacks. Conversely, the more glucose, the greater the excitability and tendency to seizures. This may be explained by the peculiarities of energy metabolism, that is, events that occur in the mitochondria of nerve cells. Mitochondria are cellular thermal power plants in which glucose is burned. and ketone bodies. Even 20 years ago, it was generally accepted in biochemistry that glucose was the preferred, “cleaner” and more efficient fuel. Relatively recently, it turned out that everything is exactly the opposite: ketone bodies are more energy efficient, and the combustion of glucose is more “smoky,” that is, it leads to the formation of a large number of free radicals that damage both mitochondria and cells as a whole. But we remember that the brain is the most energy-intensive organ in our body; it requires a lot of strength to constantly switch from excitation to inhibition and back, to pump glutamate, GABA and hundreds of other molecules through cell membranes. Of course, if a lot of glucose constantly enters the brain from the blood, then it will use it as the most accessible resource. However, if you turn on this sweet stream and supply more ketone bodies to the brain, then once the cells switch to a new way of metabolism, their work will be more energy efficient and “eco-friendly”.

Considering all this, the maxim “the brain needs glucose”, known from school, does not look at all convincing. Quite the opposite.

The brain, like the conductor of a large orchestra, controls all our actions, emotions and thoughts. To maintain normal life functions, it is necessary to supply it with high-quality “fuel” - energy that a person usually receives from food. A poor or unbalanced diet cannot protect the brain from physical wear and tear and everyday stress. Let's figure out what foods are necessary for proper nutrition of the brain and how to create the right diet to improve memory and increase concentration.

The effect of everyday food on brain activity

Numerous studies have proven that everything that goes into our mouth affects the functioning of the brain. Eating habits affect the speed of mental activity, concentration and memory. will prevent the development of many neurological and psychological problems: depression, dementia in old age, attention deficit disorder in children.

Scientists from Rush University in Chicago analyzed thousands of people over the age of 50 to learn what aspects of diet and lifestyle influence physical and mental health. Other scientists from Europe simultaneously conducted research into the effects of eating various foods on brain health.

As a result, the basic principles of nutrition were identified that will help strengthen the brain and protect memory:

• Consume brain-healthy unsaturated fats, avoiding saturated and trans fats.
• Include in your diet foods rich in vitamins, antioxidants and other micronutrients necessary for brain function.
• Choose quality foods and avoid foods that cause the accumulation of waste and toxins.
• and gluten-containing products.

Establishing a healthy diet is the most important step you can take to protect and strengthen your brain structures.

What is good for the brain: products, food, supplements, etc.

Problems with memory and attention or decreased mental abilities indicate that something is wrong with the brain. It is possible that the neurons are starved of nutrients. Let's consider what must be included in the products that make up the daily diet.

Fats

Most of the human brain is made up of fat, so the impact of different fats on brain function cannot be overstated. For full health, it is necessary to obtain essential omega-3 fatty acids from food. Its sources include fatty fish, soybeans, flaxseed/oil and wheat germ.

Excess omega-6, abuse of saturated fats and trans fats provoke the occurrence of inflammatory processes in the brain and change the structure of its cells.

You should avoid foods such as:

• Margarine.
• Refined oils.
• Fast food.
• Fatty meat and dairy products.

They also provoke deposits of waste and cholesterol deposits, which also harms the activity of the brain, since plaques clog the vessels that feed it.

Scientists have found that people who frequently consume trans fats have double the risk of developing dementia in old age compared to those who stay away from such fats.

Vitamins and minerals are substances that are not produced in the body, but are necessary for the synthesis of hormones responsible for memory, good mood, and concentration.

Particularly important for maintaining brain health:

• Zinc.
• Selenium.
• Magnesium.
• Vitamin D
• Vitamins B6, B9 and B12.

The lack of these nutrients causes serious changes in the body and causes the development of brain diseases.

Zinc and magnesium are involved in many enzymatic reactions. Recent studies have linked these micronutrients to fatigue, depression and decreased brain activity.

Many people are deficient in zinc and magnesium because they don't eat healthy foods like whole grains, legumes, nuts, and seafood in favor of sweets, flour, and energy drinks. This is fraught with depression and age-related changes in the functioning of the brain.

Selenium is a powerful antioxidant and is therefore essential for the prevention and treatment of disorders caused by increased oxidative stress:

1. Alzheimer's diseases.
2. Atrophic changes in the cerebral cortex.
3. Atherosclerosis.
4. Accelerated aging process.

Selenium-rich foods (unprocessed grains, nuts, seafood, salmon) help reduce symptoms of depression and anxiety and improve mental performance.

Vitamin D has a positive effect on reaction speed, attention, and memory. It has been established that its deficiency disrupts the functioning of the body's biological clock and leads to seasonal depression. Sources of vitamin D include cod liver oil, fish, seafood, egg yolk, milk and unrefined cereals.

Vitamin B6 promotes the production of hormones that make it easier to remember information and help avoid depression.

Sources of vitamin:

1. Beans.
2. Greenery.
3. Vegetables.
4. Bananas.
5. Whole grains.

Folic acid (vitamin B9) has a beneficial effect on neurotransmitters that regulate mood. It is also necessary to provide the brain with energy. Contained in meat, cabbage, greens, legumes, peanuts, sunflower seeds.

In one study, half of the control group of patients with depressive disorders took antidepressant medications along with 0.5 mg of folic acid during treatment, while the other half took only antidepressants. Significant improvements were observed in the first group, which also had the fewest side effects from medications.

Vitamin B12 (found in eggs, meat, seafood, milk) is responsible for speed of thinking and short-term memory. It is especially important for schoolchildren, students and people engaged in active mental activity.

In 2009, scientists from Singapore in one study proved that people with increased concentrations of vitamin B12 in the blood had better memory and ability to concentrate.

Modern research shows that vitamins C and E, which have antioxidant properties, protect brain cells from the effects of free radicals, preventing decline in memory and mental abilities.

In addition, they have been scientifically proven to enhance brain function. When combined with each other, the properties of these vitamins are enhanced. It is best to consume them from natural sources (fresh berries, fruits, herbs), and not in the form of dietary supplements.

What is harmful to the brain: adjusting your diet

According to American neurologist and nutritionist David Perlmutter (but this is also confirmed by numerous studies), the main reason for the decline in cognitive function of the brain and the development of dementia is the abuse of carbohydrates. And he calls gluten - a protein found in barley, rye and wheat - a trigger that leads not only to dementia, but also to headaches, epilepsy and even schizophrenia. Avoiding gluten-containing foods will significantly reduce the risk of developing many neurological diseases.

You should avoid products made from the above-mentioned grains (white and rye bread, cereals, pastries, baked goods, pasta, beer).

Gluten is also found in:

• Store-bought sauces (ketchup, mayonnaise).
• Semi-finished meat products.
• Oat bran.
• Breaded products.
• Processed cheese.
• Soups and instant mashed potatoes or chicken cubes.
• Marinades.
• Ice cream.
• Chocolate bars.

By excluding these foods from your diet, you can significantly prolong the youth of your brain and avoid disruptions in its functioning.

Research shows that toxins from food also negatively affect the brain. Exposure to harmful chemicals from the food we eat varies from headaches and minor memory difficulties to depression and neurodegenerative diseases. To maintain brain health, you need to avoid products with artificial sweeteners, flavor enhancers, and possible content of pesticides and herbicides.

Top 7 best foods for brain activity

Blueberries, due to their high polyphenol content, have a positive effect on brain structures in cognitive and behavioral disorders. Eating berries protects the dense membrane of thin vessels along the perimeter of the brain (the so-called blood-brain barrier) from destruction. Stress, toxins, poor nutrition and various infections reduce its density, so the use of products that restore this membrane is necessary to protect the brain.

Cruciferous vegetables (broccoli, cauliflower and cabbage) contain brain-healthy phytonutrients glucosinolates, which during digestion are converted into isothiocyanates - enzymes necessary for removing toxins from the body and detoxifying it. They also prevent the decline in levels of acetylcholine (“memory molecule”), a neurotransmitter that helps you stay mentally active.

Nuts exhibit powerful antioxidant properties and provide the brain with beneficial unsaturated fats, vitamin E, zinc and selenium. Eating a handful of nuts 3 times a week reduces the risk of age-related brain disorders and maintains a clear mind for many years.

Eggs are a source of omega 3 unsaturated fatty acids, vitamins D and B12, as well as choline (vitamin B4), which is necessary for brain development in children and protection against dementia in old age. Research has shown that choline deficiency negatively affects memory function. The required level of choline is provided by 2 eggs per day.

Fish of the salmon and herring families (salmon, coho salmon, trout, sardines) are rich in omega-3 acids and contain vitamin D, zinc, selenium, and vitamin B12. People who regularly eat fish (2-3 servings per week) have more gray matter in the brain, which improves memory, reaction speed, attention and mental activity.

Turmeric (a seasoning that is a yellow powder) can easily be called a leader among brain-healthy foods. A number of scientific studies have shown that it protects the brain from destruction and the development of depressive conditions. Thanks to the presence of curcumin, an antioxidant with powerful anti-inflammatory properties, regular addition of the spice to food slows down the formation of free radicals that oxidize brain cells and blocks the synthesis of cytokines, mediators that suppress mood and impair cognitive abilities.

Curcumin, according to recent studies, blocks the production of substances that cause inflammatory processes in the brain and restores impaired thinking abilities.

Dark chocolate (containing at least 70% cocoa beans) contains a number of substances beneficial for the brain: flavonoids - plant antioxidants and caffeine. They help protect brain cells from the harmful effects of free radicals. As a result of studies conducted by American scientists, those who ate 30 g of chocolate daily had better memory and concentration levels than those who did not consume it or ate milk chocolate.

Dishes good for brain function

The recipes given below are useful for protecting and properly nourishing the brain. They are easy to prepare and will be an excellent basis for your daily diet.

Rice with turmeric and salmon steak

Pour 1 cup of brown rice into a frying pan with 2 cups of vegetable broth, add 1 tsp. turmeric and 1 tbsp. olive oil, salt, pepper to taste. Cover tightly and simmer over low heat for an hour.

Fry the salmon steak in a frying pan with olive oil for 5 minutes on both sides. Fry 1 tsp in the same oil. chopped garlic and ginger root, add 2 tbsp. soy sauce. Pour the resulting sauce over the fish. Serve with a side dish of rice.

Blueberry smoothie

Mix a glass of natural yogurt in a blender with a banana and 150 g of blueberries. Add sprouted wheat sprouts, pieces of chopped nuts.

Broccoli omelette

Boil broccoli or cauliflower florets in salted water for 5 minutes, drain in a colander and cut into pieces. Heat olive oil in a frying pan, add cabbage and fry for 3-5 minutes. In a separate saucepan, beat 4 eggs and 100 g of milk with salt and pepper. Pour egg mixture over broccoli. bring to a boil and leave covered over low heat for 10 minutes until done.

The result of following a diet for brain function and regular consumption of healthy foods will be high mental abilities, excellent memory and a stable emotional background. Reducing the risk of developing degenerative brain disorders will ensure mental clarity, good memory, and therefore a decent quality of life in old age.

When writing this article, the following sources of information were used:

1. Y. Luzhskovskaya “What to eat to think well.”
2. N. Bernard “Nutrition for the brain. An effective step-by-step technique for improving brain performance and strengthening memory.”
3. E. Levasheva “Dishes to improve brain function.”
4. D. Perlmutter “Food and the brain. What carbohydrates do to health, thinking and memory.

The brain is the center of the human nervous system. Its main function is brain activity, analysis and processing of absolutely all information transmitted to it. It becomes clear that such a complex and multifunctional “mechanism” requires vitamin-enriched, nutritious food.

What foods are good for the human brain?

There is food divided into certain groups according to its components:

• Foods containing Omega-3. Omega-3 is one of the components of the membranes of nerve endings and the brain. These are fatty fish, such as salmon and tuna. Omega-3 is found in vegetable and olive oils, nuts
• Products containing magnesium. It keeps the human brain free from stress. Useful foods for brain development are foods with the maximum amount of magnesium content: grain bread, beans, leafy greens, buckwheat, rice.
• Products containing lecithin. Lecithin is a powerful antioxidant and also promotes good brain function. Lecithin is present in: liver, eggs, soy and poultry. Healthy foods for the brain are foods that contain lecithin.
• Products containing calcium. Foods with the maximum amount of organic calcium include egg yolks and fermented milk products.
• Foods that contain B vitamins. Required for stable activity of the human brain. B vitamins are present in liver, egg yolks, beans, bran, and corn. Foods that are beneficial for the brain are foods that contain B vitamins.
• Foods containing iron, which is a basic element necessary for the human brain. This group includes: grains, legumes, green apples and liver.
• Foods containing vitamin C. Vitamin C is present at its maximum in Japanese quince, bell pepper, citrus fruits, sea buckthorn and black currant. Foods that are good for the brain are foods that contain vitamins C.
• Products containing glucose. Glucose is the main component that ensures excellent brain function. Products that have a high glucose content are fruits and dried fruits.

Products useful for the human brain and cerebral vessels

The human nervous system, where the brain acts as the “Central Computer of the system,” is complex. In addition to the brain, this system includes the spinal cord and all human nerve endings. And the human brain itself is a complex structure, consisting of blood vessels and nerve cells. This entire system requires a special approach, especially in nutrition. At the same time, some products are destructive for the entire nervous system, while others are beneficial. And products useful for the human spinal cord, in principle, differ little from products necessary for the vessels of the brain. So what foods are good for the brain and its blood vessels?

This is a food that helps strengthen and dilate blood vessels in the brain.

• Water. The main product for good brain activity, for its blood vessels. Dehydration of this organ leads to serious damage to all its functions. Water is the healthiest product for the brain.
• Polyunsaturated fatty acids, Omega-3. They have an excellent effect on memory, take part in metabolism in the brain, and lower cholesterol levels. These substances are found in fatty fish.
• Choline and lecithin. They help produce aticel - choline, which is necessary for long-term brain function. Likewise, they are found in fatty fish.
• Complex carbohydrates. They provide uninterrupted nutrients to human brain cells, as they are slowly digested. Contained in cereals, corn, bean pasta, vegetables, bread, and wholemeal flour. These are useful products for the blood vessels of the brain.
• Amino acids. Supports a clear mind and increases speed of thinking. Contained in beans.
• Magnesium and folic acid. Dilate blood vessels and stabilize the functions of the human brain. Contained in beets. In addition, beets also contain substances that destroy enzymes, which can subsequently cause Alzheimer's disease. Similar substances are present in cabbage.
• B vitamins. They enhance the activity of the brain functions responsible for processing information by participating in research activities. Positively affects the nervous system.
• Manganese. Manganese is constantly required for mental work. Contained in tomatoes. Tomatoes also contain the antioxidant lycopene, which stimulates blood circulation as it helps saturate the brain with oxygen. In addition, tomatoes have a negative effect on blood clots. Thus, tomatoes are among the foods that are beneficial for blood circulation in the brain.
• Vitamin K Slows down the aging of the human brain, as it helps brain activity and supports cognitive function. Contained in broccoli. And Brussels sprouts increase concentration. Thus, Brussels sprouts and broccoli are foods that are good for brain activity.
• Iron. Supports cognitive and mental functions of the brain. Contained in apples.
• Antioxidants, increasing the elasticity of veins and arteries, preventing the formation of plaques. Contained in cranberries. Cranberries also supply nerve cells with nutrients and oxygen.
• Antioxidants, which have a positive effect on the capillary blood circulation of the brain. Present in blueberries and blueberries, which additionally contain minerals and vitamins that improve brain function and vision. They also contain Omega-3. Blueberries and blueberries are foods that are good for cerebral circulation.
• Kholin. Improves memory function, relieves fatigue, and helps the membranes of the human brain function. Present in eggs.
• Antioxidant flavanol. Stabilizes blood circulation in the brain. Present in cocoa beans, which also contain catechins, flavonids, antioxidants, which are necessary for good brain function.
• Glucose. Glucose is necessary to nourish brain cells. Contained in fruits and dried fruits. Fruits and dried fruits are foods that are good for the brain, as well as its attention and memory functions.
• Sulfur. Helps saturate the brain with oxygen. Contained in: cucumbers, garlic, figs, cabbage, almonds, gooseberries, carrots, strawberries, pork, onions, potatoes, radishes. All of these foods are healthy foods for brain function.

Products useful for the functioning of the human brain

To achieve anything, you need constant training. For a slim body, you need constant physical activity. Or, for example, to play a musical instrument, you need to practice every day. It's exactly the same with the human brain. To develop it, constant training, problem solving, and reading books are required. But in addition to training, you need to adhere to a special diet that improves and stimulates brain function. These are the following product groups:

• Phosphorus. Phosphorus is a material for the construction of human brain cells. (Cauliflower, cucumber, celery, radishes, beans, walnuts, soybeans.) Foods containing phosphorus are good for the brain.
• Sulfur. For the normal functioning of brain cell function, oxygen saturation is required. (Carrots, cucumbers, cabbage, figs, garlic, potatoes, onions)
• Calcium. It is required for the good process of hematopoiesis, protects against infection, and prevents microorganisms that cause diseases from entering the blood. (Grapes, almonds, apples, oranges, green vegetables, cucumbers, carrots, cherries, cabbage, beets, peaches, apricots, pineapple, whole grains, strawberries.) These are the healthiest foods for the brain.
• Iron. An element necessary for life processes in brain tissue, helps maintain the necessary balance of hemoglobin in the blood and normal blood composition. (Rice, beans, shellfish, tomatoes, pineapples, cabbage, peas, cherries, oranges, mustard, green vegetables.)
• Magnesium. Required for the prevention of nervous diseases and good functioning of the nervous system. Magnesium prevents the occurrence of insomnia, headaches, anxiety, and restlessness. (Peanuts, pumpkin, potatoes, plums, almonds, mint, chicory, lettuce, whole wheat grains, olives, walnuts.) Foods containing magnesium are beneficial for brain activity.
• Vitamins of group E and group B. (Melon, grapefruit, avocado, bananas, nuts, lard leaves, wheat germ, nuts, spinach, cabbage, oranges, polished rice, mustard seeds, dry beans are the healthiest foods for improving brain function.)
• To enrich human brain cells it is necessary oxygen, and to maximize the enrichment of cells with oxygen, you should eat certain foods (Tomatoes, onions, radishes, potatoes, mint, horseradish, parsley are the most beneficial foods for brain function.)

What foods are good for brain recovery?

After overwork, concussion or stroke, restoration of the human brain and nervous system is required, in addition to rest and medications, you need to adhere to a special nutritional system that helps a speedy recovery. Since a person usually remains in bed during treatment, it is necessary to eat easily digestible foods. It is required not to overload the body. Therefore, you need to eat in moderation. And the products must be fresh, boiled or steamed. Groups of foods that need to be consumed to restore brain function:

• Foods that contain B vitamins(legumes: peas and beans; nuts, asparagus, oysters, fish, liver, pork, milk, egg yolk, whole grain bread, buckwheat, brewer's yeast). B vitamins have a good effect on the functioning of the nervous system.
• Products containing iron(buckwheat, wheat, oatmeal, barley, poultry: chicken, pigeon; liver, legumes: peas, beans; dogwood, spinach). Iron helps the B vitamins to be absorbed as much as possible.
• Products containing lecithin(poultry meat: chicken, pigeon; soybeans, eggs, liver). Lecithin has a good effect on brain activity.
• Products containing polyunsaturated acids, Omega-3(fish).
• Foods that contain vitamin C(rose hips, sweet peppers, black currants, citrus fruits, honeysuckle, cabbage, spinach, rowan, viburnum). Vitamin C has a positive effect on the entire body, helping it cope with stress.
• Products containing magnesium(seaweed, buckwheat, barley, various types of nuts, legumes: peas, beans; millet, oatmeal). Magnesium helps normalize brain function. Thus, it is clear which foods are beneficial for brain development.
• Products containing glucose(dried fruits and honey). Glucose is required for brain cell activity.
• Foods enriched with fats(nuts, vegetable oils.)
• Foods that contain calcium(milk, dairy and fermented milk products). Calcium improves immunity and improves metabolism in the body. So, it becomes clear which foods are good for the human brain.
• Foods that contain potassium(raisins, legumes: peas, beans; nuts of various types, prunes, seaweed, dried apricots, baked potatoes, dairy products).

Useful foods for the human nervous system

The human nervous system is a very delicate and complex structure. It protects the human body from the influence of harmful factors of the external and internal environment. For the normal functioning of the nervous system, many rules must be followed. This includes adhering to a special nutritional system and eating foods that are not harmful to the nervous system. So what foods are good for the nervous system?

• Products containing phosphorus. Phosphorus reduces muscle tone and supports the nervous system. Phosphorus is found in liver, brain, various cereals, legumes, tongue and dairy products.
• Products containing iron. Iron is responsible for a clear and quick mind. Products containing iron include: buckwheat, seafood, beef, liver, spinach, white cabbage, turnip, melon.
• Foods that contain calcium. Calcium helps transmit impulses in muscles and nerves. This group of products includes legumes, beets, almonds, dairy products, cabbage.
• Products containing magnesium. Magnesium relaxes muscles and is responsible for the two-way exchange of nerve impulses. Products containing magnesium - legumes, nuts, mineral water, various cereals, egg yolk, bran.
• Products containing potassium. Since potassium ensures stable functioning of the heart, as well as muscles and nerves. Products of this kind include: vegetables, fruits, millet.
• Products containing iodine. Iodine improves memory, ensures normal, uninterrupted functioning of the thyroid gland, and is responsible for regulating the entire hormonal balance. Products containing iodine - seaweed, shrimp, oysters, sea fish. So what foods are good for your brain and memory? These are products containing iodine.
• Foods containing vitamin A. Vitamin A normalizes sleep and protects nerve cells from damage caused by free radicals. This group of products includes legumes, vegetables, fruits, green leafy vegetables, nuts, carrots, fish oil. Thus, it is clear which foods are beneficial for brain activity.
• Foods containing vitamin C. Vitamin C – protection against toxins for nerve cells, promotes the appearance of hormones that resist stress. Red pepper, rose hips, strawberries, black currants are foods containing vitamin C.
• Foods containing vitamin E. Vitamin E has a calming effect and neutralizes stress. This group of products includes sprouted wheat, almonds, hazelnuts, spinach, fried eggs, and legumes.
• Foods that contain B vitamins. B vitamins improve the body's ability to withstand stress, help relieve psycho-emotional overload, and are responsible for protein metabolism. Porridge, fruits, vegetables, black bread are products containing B vitamins.
• Products containing fiber. Fiber stimulates the elimination of toxins from the body. This group of products includes cereals and cereals.
• Products containing lecithin. Since lecithin maintains cholesterol in a dissolved state, necessary for nerve cells. In addition, lecithin contains fatty acids and phospholipids. Products containing lecithin - wheat germ, egg yolk, citrus fruits, sunflower seeds.
• Products containing glucose. Glucose is the main food for nerve cells, maintains the desired balance of blood sugar, and reduces the feeling of anxiety. Products containing glucose include: potatoes, grapes, lettuce, fruits, unrefined bread grains, raspberries, cherries, honey, raisins. So, it becomes clear what foods are good for brain function.

10 Healthiest Foods for the Brain

So, to summarize, we can name the top food products - the 10 most useful foods for the nervous system and the human brain in particular.

1. Spinach. Spinach contains the maximum amount of nutrients. It is a storehouse of iron, vitamins A, C, K and antioxidants. Prevents the occurrence of strokes and heart attacks.
2. Chicken meat. Chicken meat is a source of proteins, B vitamins and selenium.
3. Fatty fish. This fish is rich in Omega-3 acids.
4. Sea kale. Helps prevent insomnia, irritability, depression and memory disorders. Because seaweed contains the maximum amount of iodine.
5. Carrot. Carrots contain carotene, which slows down the aging process and prevents the destruction of brain cells.
6. Black chocolate. Chocolate stimulates brain activity, is responsible for the activation of brain cells, promotes vasodilation, and supplies the brain with oxygen. It is useful for lack of sleep and overwork. In addition, chocolate contains phosphorus, which contains nutrients for the brain, and magnesium, which maintains cellular balance.
7. Chicken eggs. Eggs are a source of lutein, which reduces the likelihood of heart attacks and strokes and resists blood clots.
8. Blueberry. Blueberries prevent cardiovascular diseases and improve memory.
9. Walnuts. Walnuts enhance brain function and slow down the aging process. Walnuts contain carotene, vitamins B1, B2, C, PP, and polyunsaturated acids. Walnuts also contain many microelements: iron, iodine, magnesium, zinc, cobalt, copper. Walnuts also contain juglone, an important phytoncidal substance.
10. Apples. Thanks to apples, it reduces the percentage of cerebral hemorrhage. Since the substances present in apples help to heal and strengthen the cells that make up the inner layer of blood vessels. Thus, it increases the elasticity of blood vessels and reduces their possible blockage.