The brain can be called the central computer of our body, which controls the functioning of all organs of our body. Performing simultaneously a huge number of tasks of extreme importance, the brain requires timely and proper nutrition, the absence or insufficiency of which can lead to rapid wear and tear and even damage to brain cells.

Nutrition for the brain, its most important component designed primarily to maintain a healthy working condition of the brain, should be recognized as food rich in protein. Protein is made up of amino acids, which create neurotransmitters. Neurotransmitters act as messengers in transmitting impulses between brain cells. Brain cells, in turn, transmit signals along a chain to various parts of our body, directing and supporting their performance of characteristic tasks. The best source of protein is food of animal origin: meat, eggs and dairy products. Among plant-based foods, the best sources of protein are legumes, green leafy vegetables, whole grains, and nuts and seeds, which contain ample amounts of protein rich in amino acids. All these foods should definitely be part of your diet aimed at properly nourishing the brain.

Protein-rich foods should be accompanied by foods containing sufficient carbohydrates. Carbohydrates act as stimulants for the production of insulin, which is also essential for proper operation our brain. However, excessive amounts of insulin can lead to an excessive decrease in mental activity, drowsiness and fatigue. We should also not forget that an excessive amount of food rich in carbohydrates can lead to an increase in blood sugar, which cannot be called beneficial for our body. That is why foods rich in carbohydrates must be accompanied by protein foods that neutralize negative effect caused by sugar. An excellent example of such a partnership is an egg with a piece of toasted bread or salmon with boiled potatoes.

Along with foods containing sufficient amounts of proteins and carbohydrates, a diet designed to maintain and improve brain function should contain foods containing sufficient amounts of fat. The human brain is 60% fatty tissue, and it would be logical to assume that the brain needs dietary fat to function properly. It should be noted here that loving fatty foods does not mean proper nutrition for brain function. We should not forget that not all fats are beneficial for our body.

The human brain requires the right fats. As you can guess, healthy fats include Omega-3 fatty acids and Omega-6 fatty acids. Sunflower, sesame and corn oil are precisely those foods that are rich in the right fats that are important for the functioning of our brain. Food prepared with the use of these oils can be confidently called healthy food. Pumpkin seeds, flax seed, walnuts and some types of seafood, such as salmon or tuna, also contain sufficient amounts of important Omega-3 fatty acids. All these foods, consumed in moderation, fully cover our brain’s need for fats, which are necessary for excellent performance.

In addition to proteins, fats and carbohydrates, an important factor influencing brain function, should be called eating foods rich in antioxidants. Antioxidants found in fruits and vegetables protect our brain from oxidants that damage intercellular membranes and brain cells. By increasing the amount of antioxidants you get into your body through food, you improve your brain's cognitive ability and also improve your memory. Largest quantity Antioxidants are found in dark-colored vegetables and fruits. Blueberries and blueberries are recognized as champions in antioxidant content.

We should not forget about such important things for the health of the whole organism in general and the brain in particular: nutrients like vitamins. This is especially true for vitamins B6 and B12, which are extremely important for maintaining your nervous system in proper condition, as well as for improving memory and attention. The best sources of vitamins B6 and B12 are foods such as spinach, broccoli and green beans.
Moving from theory to practice, let's clarify what kind of food for the brain and which foods can be called the most important for improving the performance of our brain.

Top 7 products for brain function

1. Salmon or salmon

   Seafood and fish are known to be an excellent source of Omega-3 fatty acids, which are essential for brain function. The most useful, from this point of view, is salmon.

   Salmon raised on fish farms is slightly less useful than salmon caught locally natural habitat salmon. The thing is that thanks to regular nutrition, domesticated salmon does not need to build up the same amount of fat as wild salmon, for which fat is one of the important factors of survival. However, all this does not make salmon less valuable; it’s just that to replenish the required amount of fatty acids, a salmon dish should be larger than a wild salmon dish.

   Another important factor that sets salmon and salmon apart from other seafood is that they contain almost no mercury salts, which are so often found in most types of marine fish.

2. Blueberry

   Due to their high content of vitamins and antioxidants, blueberries are extremely beneficial not only for brain function, but also for the health of the entire body as a whole. Studies have shown that blueberries can prevent many mental illnesses and are also great for fighting short-term memory loss.

   You can eat blueberries raw or mix them with whole grain cereal. Natural blueberry juice without added sugar is also extremely healthy. But, unfortunately, in our area it is unreasonably expensive and is extremely rare on sale.

   In addition to blueberries, blueberries and strawberries have a positive effect on brain function.

3. Walnuts
   
   Ridiculously brain-shaped, walnuts are extremely rich in Omega-3 fatty acids and also contain 15-20% protein. The ability of walnuts to improve mood and increase levels of serotonin, a substance that helps fight depression, is well known.

   Don't forget about almonds and cashews. These nuts also have an extremely beneficial effect on brain performance.

4. Coffee

   Coffee beans are rich in antioxidants, vitamins and amino acids that are important for our brain function. Coffee is known for its ability to fight loss of energy, and thanks to recent research, coffee has been proven effective in preventing Alzheimer's disease.

   Research from Harvard Medical University has proven that one cup of coffee a day does not have any negative effects on the human body, even despite the high caffeine content. Caffeine acts as a mild stimulant that has a short-term effect on concentration.

   Despite the diuretic effect of caffeine, the nutritional value of coffee makes it one of the most important foods for brain function. Try to consume as little sugar and other additives in coffee as possible; it is best to drink one cup of strong black coffee daily.

5. Dark chocolate

   Natural dark chocolate contains a much higher percentage of cocoa beans than the chocolate sold in stores. Dark chocolate is well known for its beneficial effects on brain function and its ability to quickly improve your mood.

6. Eggs

   One egg contains only 70 calories. At the same time, eggs are literally overflowing with substances that are extremely beneficial for brain function. In addition to proteins, fats and vitamins, eggs contain choline, a substance that is critical for brain function. Choline improves the ability to focus and also improves the ability of neurons to conduct nerve impulses.

7. Avocado

   Avocados contain a large amount of monosaturated fats, which regulate blood pressure and improve blood supply to the whole body in general and brain tissue in particular. Avocados are also famous for their high potassium content, which is so necessary for improving nervous and mental activity.

Considering all the above facts and the listed foods, you can easily create the right diet plan that will help you improve your brain performance and your mood.

Every year more and more more people think about the benefits of healthy food. Most of us believe that such food has a beneficial effect on our body and strengthens the immune system. In fact, there is special food for the brain, a set of products that promote memory development, slow down aging and protect cells from various harmful influences. What dishes should you cook in order to be smarter, faster and more savvy? Let's create a new and healthy diet for every day together.

What should you eat to become smarter?

So, nutrition for the brain should be based on the following beneficial microelements, vitamins and other components:

• Vitamins (especially C and B).
• Microelements (iron, magnesium, copper, zinc, potassium, calcium and many others).
• Omega acids.
• Fats.
• Carbohydrates.
• Squirrels.
• Glucose.

Thanks to the optimal combination of these components, you can prevent the development nervous diseases, improve brain activity and memory. In addition, such a “diet” will strengthen your overall health and build real immunity.

Postulates of proper nutrition

Nutrition for the brain should be based not only on certain products, but also on special rules for their use. Compliance with the basic postulates is quite important and not at all difficult; they will help strengthen positive effect vitamins and consolidate your excellent results. First of all, these include the following requirements:

• Refusal of diets for weight loss (conscious refusal of fats or carbohydrates in full can lead to deformation of brain cells, to prevent this, create a healthy, not defective diet).
• Refusal to fast (for the reasons stated above).
• Create a nutrition schedule and strictly adhere to it (the minimum number of meals is 4 times, food should be consumed at approximately the same time).
• Breakfast is the basis of proper nutrition and should always be there.
• Remember moderation. When overeating and subsequent processing of food, a large amount of oxygen is consumed, which, in turn, provokes the formation of free radicals, which contribute to the destruction of brain cells.
• Combine dishes correctly; if there is an excess of white, an excessive amount of energy is spent on its processing, this can also have a negative impact on mental activity.

Food restrictions

Proper nutrition for the brain does not include so-called junk food and drinks. First of all, these include alcohol of any strength. The thing is that it provokes vascular spasms, and because of this, cells die. Various pickles and marinades harm not only your figure. Fluid retention in the body and the appearance of edema contribute to increased blood pressure, which also leads to spasms and stroke in the future. As for fatty foods, it leads not only to weight gain, but also to increased cholesterol, which is fraught with atherosclerosis and deterioration of vascular function.

Among other things, you should definitely avoid products containing harmful chemicals, because they destroy the human brain. These can often be found in sweet, carbonated water, and semi-finished products that have a long shelf life. Remember: good food must be of high quality, be sure to check the composition of the products, try to purchase them from farms.

Sweet help

So, let's talk in more detail about which foods are most useful for feeding the brain. One of the leading places in this list is occupied by dark chocolate. Healthy and tasty, it actively nourishes our cells and is one of the most powerful natural antioxidants. They promote blood flow to the brain, and therefore stimulate its activity. Among other things, chocolate contributes to:

• Vasodilation.
• Prevention of oxygen starvation.
• Relieving symptoms of fatigue.

Seafood

You can buy healthy foods to nourish your brain in almost any store, such as fish. Some of its varieties contain a huge amount of omega acids, which have a beneficial effect on the entire body. When choosing fish, focus on herring, mackerel, tuna and salmon. Their benefits are:

• Prevention of Alzheimer's disease.
• Normalization of cholesterol levels.
• Strengthening brain cells.
• Improving memory.
• Ensuring the flow of oxygen.

Don't forget about other seafood. Mussels and anchovies are especially beneficial.

About chicken eggs

Chicken eggs, or rather their yolks, provide excellent nutrition for the brain. Eat just 2 pieces a day, and you won't have to deal with Alzheimer's disease or strokes in old age. The thing is that eggs contain vitamin B12 and a beneficial substance called lecithin. With their help you can:

• Prevent brain atrophy.
• Improve memory.
• Start the process of cell regeneration.
• Reduce the risk of blood clots.
• Provide necessary nutrition for blood vessels.
• Overcome fatigue.

When consuming chicken eggs, be as careful as possible. It is not recommended to eat ten a day, because they contain quite a lot of cholesterol. This rule is also mandatory to comply with.

About the benefits of greens

Leafy greens also contain brain vitamins. Their main advantages include the presence of vitamins B6, B12, as well as folic acid, which is extremely necessary for pregnant women. Spinach occupies a special place among greens; be sure to include it in your diet on a regular basis. With its help, you will not only prevent heart attacks and strokes, but also significantly improve brain function, as well as strengthen memory for many years.

Healing decoctions for blood vessels

Proper nutrition for the blood vessels of the brain is extremely important. With the help of healthy food, you can significantly improve your health and overcome many problems in old age. By the way, in addition to food, it is very important to pay attention to drinks. A number of homemade decoctions, prepared on the basis of the simplest ingredients, are considered not only excellent preventative, but also medicinal products. So, if you are experiencing problems with blood vessels in the brain, be sure to try the following drinks as an additional therapy to medications:

• Bay leaves. Place 5 bay leaves in a container and pour a glass of boiling water over them, put on high heat and cook for 3-5 minutes, then leave the broth to steep for several hours. The finished product is consumed for three days, approximately 50 ml per day (treatment based on it is repeated 2 times a year, it is contraindicated for pregnant women).
• Tangy citrus juice. Grind two medium lemons and a head of garlic until smooth. This can be done either using a blender or an ordinary grater. Pour the resulting mixture with 4 cups of boiled water at moderate temperature. The product should be infused for two days, after which it will need to be strained and used as directed. So, the course of treatment with such a tincture lasts for two weeks; you should drink one tablespoon three times a day.

Useful recipes for blood vessels

Proper nutrition for the blood vessels of the brain is extremely important for every person over the age of 30. To improve your health, memory and mental performance, try treating yourself to an original combination of foods. Every morning, before breakfast, you should eat walnuts, raisins and tangerines. 20-30 minutes after taking a small portion of such dishes, drink a glass of warm water, and after another half hour, start your usual breakfast. After 6 months, take a short break from taking these products, and then repeat the cleanse based on them again.

List of natural antioxidants

The nutrition of the human brain must necessarily be based on natural antioxidants. These substances, which stop internal oxidative processes, are found in a fairly large number of useful products. Among them are fruits and berries - the basis for your future dessert. Most of them are found in red apples, raspberries, lingonberries and cherries. They are also found in large quantities in vegetables (such as broccoli, peppers, tomatoes and onions). Based on them, you can make excellent salads that serve as a side dish for lean meat or poultry. Don't forget also about healthy grains, rolled oats and brown rice, they are especially good for eating in the morning and at lunchtime.

Products and elements in them

No less important than vitamins for the brain are useful micro- and macroelements. How to understand the abundance of products and choose the best ones? Perhaps the short list below can help you in this difficult matter:

• Iron. It is present in large quantities in liver, green apples, legumes and grains, and cottage cheese.
• Selenium. Improves mood. Present in fish and seafood, rice and cereals.
• Magnesium. Helps with stress. Presented in products such as buckwheat, rice, leafy greens, almonds, olives, potatoes, pumpkin.
• Phosphorus. Responsible for the formation of brain cells. Contained in legumes, cucumbers and cauliflower.
• Sulfur. Helps saturate cells with oxygen. Noted in foods such as figs, carrots, and onions.
• Potassium. Also responsible for supplying the brain with oxygen. Found in dried apricots and raisins, as well as red tomatoes.

Is lard healthy?

Nutrition of brain cells with vitamin D is possible with the help of lard. It is not necessary to exclude such a controversial product from your diet forever; it also has certain advantages, which we will talk about.

Among them is the presence of such useful components as oleic acid (a fat that prevents the appearance and development of depression), as well as the very vitamin D that protects us from dementia. In order to purchase a product of excellent quality, visit farms; lard purchased at the market or in a store is unlikely to bring you much benefit.

The human brain is a unique organ that ensures the functioning of the entire organism. To prevent serious problems In terms of health, ensuring proper nutrition is the task of each of us. Following simple rules and a healthy diet will help you improve your speed of thought, cleanse your blood vessels, and normalize your sleep and mood. Teach yourself and your children to eat properly, because this is best prevention all diseases.

The brain is the most important human organ. It is responsible for the proper functioning of all organs and systems of the body.

Consists of two hemispheres (right and left), the cerebellum and the brain stem. It is represented by two types of cells: gray brain cells and neurons - white nerve cells.

• The brain's processing speed is much faster than the average computer.
• A three-year-old child has three times more nerve cells than an adult. Over time, unused cells die. And only three to four percent remain employed!
• The brain has the best system blood circulation The length of all brain vessels is 161 thousand kilometers.
• During wakefulness, the brain generates electrical energy that can power a small light bulb.
• A man's brain is 10% larger than a woman's.

Vitamins and microelements necessary for the brain

The main function of the brain is to carry out brain activity. That is, the analysis of all information coming to it. And in order for all brain structures to work smoothly and without failures, you need a nutritious diet containing vitamins and microelements such as:

• Glucose. An important component that ensures productive brain function is glucose. It is found in foods such as raisins, dried apricots, and honey.
• Vitamin C. Vitamin C is found in large quantities in citrus fruits, black currants, Japanese quince, bell pepper and sea buckthorn.
• Iron. This is the most important element our brain needs. Its greatest amount is found in foods such as green apples and liver. There is also a lot of it in grains and legumes.
• B vitamins. Vitamins of this group are also necessary for the normal functioning of our brain. They are found in liver, corn, egg yolks, beans, and bran.
• Calcium. The largest amounts of organic calcium are found in dairy products, cheese and egg yolks.
• Lecithin. Being a powerful antioxidant, lecithin is also responsible for the normal functioning of the brain. Products such as poultry meat, soybeans, eggs and liver are rich in it.
• Magnesium. Protects the brain from stress. It is found in buckwheat, rice, leafy greens, beans, and also in grain bread.
• Omega class acids. Part of the brain and nerve sheaths. Found in fatty fish (mackerel, salmon, tuna). Also present in walnuts, olive and vegetable oils.

The healthiest foods for the brain

Walnuts . Slow down the aging process of the body. Improves brain function. Contain a large amount of polyunsaturated acids. Vitamins B1, B2, C, PP, carotene. Microelements – iron, iodine, cobalt, magnesium, zinc, copper. In addition, they contain juglone (a valuable phytoncidal substance).

. Blueberries are very good for the brain. It helps improve memory and prevents cardiovascular diseases.

Chicken eggs . Eggs are a source of a substance essential for the brain, lutein, which reduces the risk of heart attack and stroke. Prevents thrombus formation. According to English nutritionists, eating up to two eggs a day is good for the brain.

Black chocolate. This product is an important stimulant of brain activity. It activates brain cells, dilates blood vessels, and is involved in supplying the brain with oxygen. Chocolate is useful for disorders of the brain caused by lack of sleep and overwork. Helps to recover faster after a stroke. In addition, it contains phosphorus, which nourishes the brain, and magnesium, which is responsible for cellular balance.

. Prevents the destruction of brain cells, slows down the aging process.

Sea kale. Seaweed is one of the foods that is very beneficial for brain function. It contains a huge amount of iodine. And since its deficiency is fraught with irritability, insomnia, memory disorders and depression, the inclusion of this product in the diet allows you to avoid all this.

Fatty fish. Fish, which is rich in omega-3 fatty acids, is very beneficial for the brain.

. Rich in proteins, a source of selenium and B vitamins.

. Spinach contains a huge amount of nutrients. It is a reliable source of antioxidants, vitamins A, C, K and iron. Protects the body from diseases such as stroke and heart attack.

The brain needs adequate nutrition to function actively. It is advisable to exclude harmful chemicals and preservatives from the diet.

Research involving over 1,000,000 students showed the following results. Students whose lunches did not include artificial flavors, colors and preservatives scored 14% better on IQ tests than students who ate the additives. . Causes moisture retention in the body. As a result, blood pressure increases, which in turn can cause a hemorrhagic stroke.

Fat meat. Increases cholesterol levels and, as a result, cerebral atherosclerosis.

Sweet carbonated drinks, crackers, sausages and others shelf-stable products. Contains chemicals harmful to brain function.

We have collected the most important points about proper nutrition for the brain in this illustration and we will be grateful if you share the picture in social network or blog, with a link to this page:

We all want our heads to be clear, our thoughts to be easy, and interesting ideas came into my head as often as possible. When a problem baffles us, we tend to blame our mental abilities. Don't worry, but rather eat a piece of fish: perhaps you just don't have enough fatty acids?

1. Eat a balanced diet

We all sometimes want to eat something very fatty and salty, especially if we don't have time to eat properly. But it's better not to turn this into a way of life. In a recent study, scientists from the Medical University of South Carolina decided to trace the dependence of cognitive functions and memory on diet. To do this, they fed a group of mice a high-fat diet for 16 weeks. The authors observed severe memory impairment in these rodents compared to a control group whose diet was balanced. Obese mice had difficulty distinguishing objects and had poor spatial orientation. Fortunately, when the researchers began feeding the mice a balanced diet, their cognitive abilities gradually recovered.

2. Don't be afraid of cholesterol

One fifth of the brain's weight is the same cholesterol, a fatty alcohol that many are afraid of. Indeed, some types of lipoproteins are strongly correlated with atherosclerotic disorders in the body. They are poorly soluble, precipitate and form atherosclerotic plaques in blood vessels. But the role of cholesterol in the body is very high. It forms cell membranes, allows cells to communicate with each other, and protects the brain from the damaging effects of free radicals.

So fats are necessary for brain function. Monounsaturated fats and polyunsaturated omega-3 fatty acids are your best friends. They are required for the normal functioning of the brain, as they provide the energy needed to transmit impulses that carry signals from cell to cell. This allows you to increase your thinking abilities and improve your memory.

3. Monitor your glucose

Experts from the University of Washington tie up elevated blood glucose levelswith high with development of dementia- a sharp decrease in cognitive abilities. However, low glucose levels also cause deteriorationbrain activity.

The glycemic index (GI) shows how different foods affect blood glucose levels. Carbohydrates in low GI foods break down into glucose molecules more slowly, thereby providing a more reliable energy supply to the brain. Our favorite pretzels and buns have a very high glycemic index, while raw carrots have virtually no effect on blood glucose levels.

A sharp rise in blood sugar can be slowed down by eating fats or proteins with foods rich in carbohydrates. For example, white bread has a high index, is quickly digested and creates a sharp jump in blood glucose, but if you eat it with a piece of meat, the supply of glucose will be uniform.

3. Vitamin D will protect your brain

Fat soluble steroid hormone, known to us as vitamin D, is extremely important for our brain. Our central nervous system contains vitamin D receptors. It regulates enzymes that are involved in the production of neurotransmitters and stimulates the growth of neurons, and also protects neurons from harmful effects free radicals. Vitamin D is found in fish from cold seas, cheese, and butter.

4. Drink red wine - in reasonable quantities

Excessive consumption of alcoholic beverages leads to disturbances in brain function. However, in a paper published in PLoS One, there is evidence that red wine in small quantities has beneficial effects on cognitive function. The authors of the paper examined the neurobiological effects of the natural flavonoid resveratrol (RVTL), which is found in grapes. They found that resveratrol improved neuronal plasticity in the hippocampus and cognitive function in rodents.

5. Eat the foods on this list

Include the following foods in your diet. Many of them contain omega-3 fatty acids, which provide the energy needed to transmit impulses between neurons. Vitamin E maintains the elasticity of brain vessels and prevents oxygen starvation. But everything needs moderation. Scientists from the National Cancer Center in Ohio have found a link between excessive consumption of foods with unsaturated fatty acids and the occurrence of prostate cancer in men.

Beet. According to a study by Wake Forest University scientists, the natural nitrates in beets increase blood flow to the brain, improving mental performance.

Fish. Fish is loaded with omega-3 acids (DHA+EPA), which support communication between neurons and help regulate neurotransmitters responsible for mental focus. Can also be taken fish fat. Omega-3 acids are also found in flaxseed oil.

Walnuts and cereals. Yes, those high-calorie things that look like hemispheres of the brain actually help you think. Scientists from Tufts University in Boston have found that a diet rich in walnuts can improve brain function thanks to antioxidants and omega-3 fatty acids. In addition, nuts and grains contain vitamin E. If you don't like walnuts, try hazelnuts or cashews!

Avocado and spinach. Avocados are high in protein and unsaturated fat, and dark green leafy vegetables are high in iron and vitamin E.

Coffee and tea. They are rich in antioxidants and reduce reaction time, improve attention and logical thinking and have a beneficial effect on our memory abilities.

Red meat. Beef contains iron, which is part of red blood cells and plays an important role in supplying oxygen to brain tissue.

Your brain is amazing. Being the control center of the entire body, it controls the heartbeat, breathing, and any of your movements, thoughts and sensations. That is why it is important to keep it in maximum working order. But how to do that?

What we eat has a significant impact on brain health. In this article we have collected the most healthy foods for the brain and memory and explain why it is so important that each item from this list is present in your diet.

1. Fatty fish

When it comes to what foods improve memory and brain function, the first thing that comes to mind for most is fatty fish. And for good reason.

Fish such as salmon, trout and sardines are rich in omega-3 fatty acids, which have a beneficial effect on memory, perception and learning.

And the brain is 60% fat, and half of it is similar in structure to omega-3. The brain uses these acids to produce nerve cells.

On this beneficial features Omega-3 fatty acids are not running out.

Sufficient consumption of this substance can slow down the mental decline that inevitably comes with age, as well as prevent the onset of Alzheimer's disease.

At the same time, a lack of omega-3 leads not only to decreased performance, but also to depression.

One study found that people who regularly ate cooked fish had more gray matter in their brains, which contains nerve cells that control our memory, emotions and decision-making abilities.

Conclusion: Fatty fish are rich in omega-3 fatty acids, which the brain needs to produce nerve cells. Omega-3 helps improve memory and mood, and significantly reduces the rate of age-related changes in brain activity.

1. Coffee

If your morning consistently starts with a cup of coffee, then we are happy to inform you that you are doing everything right. Coffee contains caffeine and antioxidants that are beneficial for brain function.

Caffeine improves brain activity in the following ways:

• Improves attention: caffeine blocks the production of adenosine, a substance that causes drowsiness, allowing a person to better perceive environment.
• Improves mood: caffeine stimulates the production of substances such as serotonin, which is known to improve mood.
• Increases concentration: Studies have shown that those subjects who drank a large cup of coffee in the morning and several smaller ones throughout the day were better able to perform work that required high concentration.

Regular coffee consumption also reduces the risk of developing neurological diseases such as Parkinson's disease and Alzheimer's disease. Most likely, this is partly due to the high concentration of various antioxidants in the drink.

Conclusion: Coffee improves concentration and mood. It also reduces the risk of developing Alzheimer's disease. Despite much controversy, caffeine and antioxidants are still important and beneficial for our body, especially for brain function.

1. Blueberry

Blueberries are another product that is good for the brain and the whole body as a whole.

Blueberries, like other bright berries, are high in anthocyanins, a plant substance with anti-inflammatory and antioxidant effects. It allows you to slow down the processes of brain aging and the development of neurodegenerative diseases.

In addition, the antioxidants contained in blueberries accumulate in the body, improving communication between brain cells.

Animal studies have shown that blueberries improve memory and even help combat short-term memory loss.

Try adding some berries to your morning porridge or smoothie.

Conclusion: Blueberries improve memory and slow down brain aging processes due to their high content of beneficial antioxidants.

1. Turmeric

IN Lately This rich yellow condiment, which is the main ingredient in curry, has created a lot of buzz.

Thanks to the substance curcumin, which stimulates blood circulation, turmeric is one of the foods for improving memory. It has the following beneficial properties:

• Improves memory: consuming turmeric helps improve memory in patients with Alzheimer's disease. It also clears amyloid plaques. Which are the main distinctive feature of this disease.
• Helps fight depression: Turmeric improves the production of serotonin and dopamine, hormones that improve mood. As a result of research, it was found that curcumin is able to relieve depression syndromes as well as 6 weeks of taking antidepressants.
• Stimulates brain cell growth: Curcumin enhances neurotrophic factor, which affects the growth of brain cells. This allows you to overcome age-related decline mental development, but this phenomenon has not yet been fully studied by scientists.

To get the most out of curcumin, try adding curry spice to your dishes and learn how to make turmeric tea.

Conclusion: Active substance Turmeric - Curcumin has anti-inflammatory and antioxidant effects, which helps improve brain function and alleviate the symptoms of depression and Alzheimer's disease.

1. Broccoli

Broccoli is full of beneficial substances, including antioxidants. 100 grams of this product contains more than 100% of the recommended daily intake of vitamin K. This fat-soluble vitamin is necessary for the formation of sphingolipids - a type of fat found in significant quantities in brain cells

A number of studies have confirmed that vitamin K helps improve memory.

In addition to vitamin K, broccoli contains a number of substances with anti-inflammatory and antioxidant effects, which help the body fight brain damage.

Conclusion: Broccoli contains a number of substances, such as vitamin K, with anti-inflammatory and antioxidant effects.

1. Pumpkin seeds

Pumpkin seeds contain powerful antioxidants that prevent free radical damage to the body and brain. It is also a good source of magnesium, iron, zinc and copper.

Each of these substances is necessary for better brain function:

• Zinc: Lack of zinc in the body leads to many neurological diseases such as Alzheimer's disease, depression and Parkinson's disease.
• Magnesium: magnesium is good for memory and learning. Low level This substance leads to migraines, depression and epilepsy.
• Copper: The brain uses copper for control nerve impulses. Copper deficiency can lead to Alzheimer's disease.
• Iron: Iron deficiency often causes brain fog and impaired brain function.

Researchers are often more focused on studying the micronutrients than the pumpkin seeds themselves. However, they contain all of the listed substances in sufficient quantities, so this product for improving memory and brain function is definitely worth adding to your menu

Bottom line: Pumpkin seeds are rich in micronutrients that are beneficial for brain function, including copper, iron, magnesium and zinc.

1. Dark chocolate

Dark chocolate and cocoa powder contain a number of brain-healthy substances, such as flavonoids, caffeine and antioxidants.

Flavonoids are a type of plant antioxidant. They have a beneficial effect on the areas of the brain responsible for learning and memory. Researchers have confirmed that this ingredient improves memory and slows down age-related changes in the brain.

Several years ago, a large-scale study was conducted in which more than 90 people took part. As a result, scientists found that those subjects who ate chocolate more often performed significantly better on memory tasks.

Chocolate is not only a product for the brain and memory, but also a legal way to improve your mood. However, it is not entirely clear whether this is due to the composition of the chocolate or its taste.

1. Nuts

Studies have shown that eating nuts improves heart health, and a healthy heart has positive influence on brain health. In 2014, scientists proved that nuts improve cognitive abilities and prevent the occurrence of neurodegenerative diseases.

Another study found that women who ate nuts regularly for several years had better health benefits. better memory, compared to those who either ate nuts rarely or not at all.

All these positive properties can be explained by the high content of healthy fats, antioxidants and vitamin E in nuts.

Vitamin E protects brain cells from free radical damage. This allows you to slow down the development of neurodegenerative processes.

It’s not for nothing that walnuts look like a brain. They are the healthiest of all thanks to their high content of omega-3 fatty acids.

Conclusion: nuts contain a number of substances that are beneficial for the brain, including vitamin E, healthy fats and fiber.

1. Oranges

Eating one orange a day gives you daily norm vitamin C. In addition, it is good for the brain, since vitamin C, according to 2014 studies, prevents the occurrence of a number of diseases and age-related changes in the brain.

Vitamin C is a powerful antioxidant that effectively protects the brain from free radicals.

In addition to oranges, bell peppers, guava, kiwi, tomatoes and strawberries contain enough vitamin C.

Bottom line: Oranges and other foods high in vitamin C protect brain cells from free radical damage.

1. Eggs

Eggs are an excellent source of many brain-healthy nutrients, including vitamins B6 and B12, folic acid and choline.

Choline is an important micronutrient that our bodies use to synthesize acetylcholine, a neurotransmitter that helps regulate mood and memory. Studies have shown that sufficient consumption of this substance significantly improves memory. Unfortunately, many people don't have enough choline in their diet.

Egg yolk is the best source of this beneficial micronutrient. The recommended intake of choline is 425 milligrams per day, 550 for women. One egg contains as much as 112 mg of choline.

The B vitamins found in eggs also play a significant role in brain health.

For starters, they help slow down age-related changes in the brain.

In addition, depression and dementia can often be caused by a lack of these particular vitamins.

To date, very little work has been done to study the effect of eggs on brain health. However, the benefits of the substances they contain have long been known and confirmed by scientists.

Conclusion: Eggs are rich in B vitamins and cholines, which have a significant effect on the functioning and development of brain cells, and also improve mood.

1. Green tea

Just like coffee, the caffeine contained in green tea improves brain function.

But in addition to caffeine, green tea contains a number of other beneficial substances.

One is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety.

L-theanine also increases the frequency of alpha waves in the brain, which helps you relax, reducing feelings of fatigue.

Some studies have found that L-theanine counteracts the energizing effects of coffee, helping you relax and fall asleep.

Green tea is also rich in polyphenols and antioxidants, which protect against cognitive decline and the risk of developing diseases such as Alzheimer's and Parkinson's.

In addition, green tea improves memory.

Conclusion: Green tea is an excellent product that is good for the brain and memory. The caffeine it contains improves alertness, antioxidants protect brain cells, and L-theanine helps you relax.

Products good for the brain and memory - the result

Proper nutrition is the key to good memory and a healthy brain.

Some foods, such as fruits, vegetables, tea and coffee, contain beneficial antioxidants that protect the brain from damage.

Others, such as nuts and eggs, are rich in substances that support memory and brain development.