It is difficult to argue that a person gets many abilities from birth and not all of us are equally good at remembering and analyzing information. However, brain activity, memory and intelligence do not only depend on heredity. They are affected by other factors whose key is nutrition. If you regularly include foods that improve memory and brain function in your diet, your abilities alone will improve. You will feel that you have become less distracted and can easily hold many different things in your head. At the same time you will feel a surge of strength, the development of creative abilities, you will begin to look at life more optimistically, and you will be on time for everything. In fact, the general condition of the body depends on the work of the brain.
What you need for good brain function
Good brain function is actually good transmission of nerve impulses, free exchange of information between cells. This requires a good blood supply to the brain, timely supply of all the necessary substances to the cells. The most important for the brain are:
- omega-3, on which the exchange of information between brain cells depends;
- amino acids, especially tryptophan, from which the pleasure hormone serotonin is synthesized, which activates the brain, memory, attention and improves mood;
- folic acid, called genius vitamin and attributed to pregnant women for the proper development of the fetus;
- B vitamins, in particular:
- vitamin B12, which is involved in the formation of nerve fibers;
- vitamin B1, which prevents premature aging of neurons;
- vitamin B6, which also strengthens the nerves and increases brain performance;
- nicotinic acid, which improves blood circulation
- micro- and macro-elements, in particular iodine, selenium and phosphorus
- glucose.
Therefore, eating foods that contain these elements in large quantities can increase concentration, memory and brain activity in general, help develop children's abilities and prevent senile dementia in the older generation. On the contrary, their deficiency can cause impairment of memory and intelligence. So what are these products?
Best Foods for Memory and Brain
There are many products that contain substances that are needed for memory and the brain in significant amounts. So meat, fish, liver, grains are rich in B vitamins and there are many of them in green vegetables. Vitamin C-rich vegetables and fruits can improve blood flow to the brain. Omega-3 is found in seafood, nuts and a number of vegetable oils, including flaxseed. The sources of amino acids are meat, fish, mushrooms, legumes. So a good, balanced diet prevents your brain from starving. However, we can designate a group of foods that are considered the undisputed leaders in improving memory and brain function.
- Cocoa and chocolate. Cocoa contains antioxidants that help rejuvenate neurons. Glucose, which is also found in chocolate, also stimulates the brain. In addition, cocoa and chocolate contain refreshing caffeine. So a few slices of chocolate, eaten in the morning, will not hurt anyone. It is especially recommended for children to have a cup of cocoa and eat a bar of chocolate before graduation.
- Coffee. Works in the same way as cocoa. In addition, it contains an alkaloid that helps improve communication between neurons.
- Milk. It contains many B vitamins, which are also well absorbed. In addition, milk is a source of amino acids. Therefore, coffee or cocoa is best brewed with milk.
- Purple berries, especially blueberries, grapes, chokeberries, blackcurrants. They improve blood circulation, contain many antioxidants that slow down brain aging, supply it with a number of essential vitamins and trace elements.
- Garlic. One of the best products for memory and brain as it perfectly cleanses the blood vessels.
- Nuts, especially walnuts. They contain, as if specially selected for memory and the brain, a vitamin and mineral complex, including polyunsaturated fatty acids.
- Green vegetables are a source of essential vitamins, including group B.
- Skat. It is no wonder that it is said that this product contains the entire table of chemical elements. At least all those who need memory and good brain activity are in it.
- Tang. Source of iodine. This element is important for good memory and the ability to concentrate.
- Linseed oil. It has a high content of Omega-3 and the body does not produce this substance.
- Seafood, in particular cod liver, shrimp. They are sources of iodine, phosphorus, polyunsaturated fatty acids, amino acids.
- Meat, including poultry, liver. They contain a large amount of B vitamins, amino acids.
You can supplement your diet with medicinal plants that can have a positive effect on brain activity. These are rosemary, ginseng, Ginkgo Biloba.
Meals for Memory and Attention
On our site you will find many recipes based on products from the list above. We especially recommend that you keep an eye out for chicken satay, stuffed squid, chicken liver dishes as well as frozen broccoli. In addition, we offer recipes for several dishes that seem to have been specially invented to activate brain activity and improve intellectual abilities.
Pkhali with beets and cabbage
What you need:
- white cabbage - 0, 5 kg;
- beetroot - 0, 2 kg;
- walnuts - 9, 2 kg;
- garlic - 1 head;
- coriander, suneli hops, salt - to taste;
- apple cider vinegar - 20 ml.
How to cook:
- Cook the vegetables until soft. Peel a squash, grate it and slice it. Cut the cabbage up. Pass them through a meat grinder. Squeeze to remove excess liquid.
- Pass garlic through a press.
- Grind the walnuts to make a nut butter.
- Combine nuts with garlic and apple cider vinegar, add salt and spices to this sauce.
- Mix nut butter with vegetables. Add finely chopped coriander.
- Form into balls and cool for 2 hours.
A spicy and very healthy snack is ready.
Mocha
Mocha is not only a type of coffee, but also a delicious coffee drink.
What you need:
- ground coffee - 6-12 g;
- milk - 50 ml;
- water - 50 ml;
- chocolate - 80 g;
- whipped cream to taste.
How to cook:
- Brew espresso or Turkish coffee from water and ground coffee.
- Strain brewed coffee if it is brewed in a Turk.
- Boil the milk.
- break Break the chocolate bars finely, put them in a cup and melt in a water bath.
- Carefully pour the cup over the expresso chocolate.
- Pour milk on top.
- Rub the remaining chocolate.
- Garnish the coffee with whipped cream and grated chocolate.
Almost everyone will definitely like this drink. It tastes completely unique.
Remember that proper nutrition is the key to health and it starts, as it should, from the head. Do not forget to take care of your brain, do not starve it!