Eating to Remember: Memory-Boosting Brain Food
Exam help: a list of foods that increase brain activity
Proper nutrition significantly affects not only the digestive processes, but also the functioning of the brain. Some components give us energy, improve mood and speed of thinking. This is the well-known dark chocolate and many other hearty treats that you may eat every day without thinking about their health benefits. We tell you what food neurons especially need.
With high mental stress - foods rich in vitamins
The brain needs to be constantly nourished with nutrients. It is vitamins in the diet that increase performance and activate cognitive processes. Many dishes contain a range of essential ingredients. The greatest benefits are found in foods high in omega-3 and omega-6 fatty acids. They reduce emotional stress, inhibit the synthesis of cortisol, the stress hormone, and have a positive effect on memory and attention.
Sources of Omega-3 and Omega-6:
- fish and seafood;
- nuts (almonds, hazelnuts, pecans, walnuts);
- flax seeds;
- olive and linseed oil;
- cauliflower and broccoli.
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Vitamins of group B are equally important. For cognitive processes - B1 (thiamine), for solving problems and generating new ideas - B6 (pyridoxine), for memory and clear thinking - B12.
Sources of B vitamins:
- chicken egg (especially yolk);
- hard cheeses (parmesan, cheddar, Russian);
Another memory and performance tool is folic acid acid (vitamin B9). It also promotes the production of serotonin, the hormone of good mood.
Folic acid sources:
- sunflower seeds;
- wild garlic;
- porcini mushrooms.
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In addition to the listed products, turmeric also contributes to the active work of the brain , ginger, lemon, garlic. The activity of neurons is also activated by catechins. These are antioxidants that help fight fatigue and stress.
Sources of Catechins:
- green and white tea;
What foods negatively affect the brain?
Endocrinologist Ekaterina Grigorieva told on her Instagram which delicacies, on the contrary, reduce brain activity.
Ekaterina: Carbohydrates, especially simple ones, can negatively affect cognitive functions ... They suppress the production of orexins. Orexins are protein neuropeptides that are produced in the hypothalamus. Their key function is to regulate sleep and wakefulness. Orexins also regulate metabolism, affect memory and learning ability. They ate a chocolate bar with sugar, the level of orexins dropped, the child wants to sleep and does not want to demonstrate the wonders of intelligence. Moreover, simple carbohydrates without the cover of proteins / fats / fiber cause a sharp rise in insulin and glucose in the blood. This further deactivates the orexins. Therefore, pay attention to protein-fat snacks. It can be supplemented with chopped vegetables and root vegetables, fiber will keep you feeling full for a long time.
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It is important to note: simple carbohydrates are found in nuts, fruits, vegetables, seeds. However, these foods are also rich in fiber, organic acids and vitamins and are certainly much healthier than soda or vanilla biscuits.
Alcohol has a really damaging effect on the brain. Ethanol damages the membranes of neurons, which is why they cannot perform their functions normally: receiving, transmitting and storing information.