The brain is not an organ like any other.
He is the biggest consumer of oxygen and energy for a reason. There is nothing without our thought processor, this is our computer that works 24/7. To forget something when we are young is not a big problem, but as we get older it is harder for us to remember, concentrate and learn. The brain is the only organ that does not regenerate as we age, so the number of neurons from the very birth decreases. Many factors influence this process, but it can also be slowed down. Food is one of those “beneficial” factors. As Hippocrates says, “Let your food be your medicine, and your medicine be your food.”
We’ve all had moments when we couldn’t concentrate. There are no magic pills to help us, but food certainly can. Before dismissing the nutrition-brain relationship as charlatan, keep in mind that many studies have been done to confirm that relationship. So what we eat can affect how we think.
Fast food lovers may be interested in the fact that a British study has shown that a diet that contains a lot of saturated fat leads to damage to the neurons that control appetite and energy in mice. Other studies show that meal times are even more important than previously thought. For example, regularly consuming breakfast at the same time with school children significantly improves the memory and concentration of children during and after class.
If we can already do that, then why not do something to help us think and remember better?
Which foods are best for memory?
There are many foods that are healthy for the brain, and we should consume on a regular basis.
Smart food? Definitely!
Here are the 10 most important brain foods:
Blueberries and currants contain very important phytonutrients that improve memory ability and reduce the effects of chronic degenerative processes such as Alzheimer’s disease or dementia. Blueberries are fruits that are rich in powerful antioxidants. Research has confirmed that people consuming blueberries in their diet improve both their mental and motor abilities so that they can be compared to people younger than themselves. It is enough to eat one cup of blueberries or currants daily, irrespective of whether they are frozen when you can enjoy them in the winter, or fresh.
Salmon, herring and trout. Nutritionally valuable fish like salmon are rich in omega-3 fatty acids, which are essential for all brain activity. Omega-3 also has anti-inflammatory properties, so it also boosts immunity. It is enough to bring in 100-120 g of fish, two to three times a week. Alternatively, you can also eat sardines, which are also rich in omega-3 fatty acids.
Nuts and seeds. Nuts (such as almonds, walnuts, hazelnuts, Brazil nuts, peanuts) and seeds (sunflowers, sesame seeds, flax), and natural (organic) products thereof (tahini / taan, peanut butter, butter pumpkin seeds, almonds, etc.) are an excellent source of vitamin E, which is responsible for intellectual ability. You can eat fruits and seeds fresh or baked, but if you have a problem with hypertension, avoid them if they are salty. Zinc is an important mineral to which these foods are rich, and it has the effect of improving cognitive ability. Vitamin E preserves mental health, and it is desirable to take it sufficiently that we would not be referred to as “old people”. In addition, good sources of vitamin E are olive oil and green vegetables.
Integral cereals. All integral cereals, barley, wheat, rye, oats, and even whole grains lower risk of cardiovascular disease. Every organ in our body depends on the blood supply to and from it, so if you promote foods that protect the vascular system, you also protect the brain, which is the largest “user” of these resources. What’s the point? Fiber, then Vitamin E and some omega-3 fatty acids. You can eat them as an integral germ porridge, as flakes or as an integral pastry. One half cup of flakes or 2 tablespoons of whole wheat (rye or some other) sprouts or a few pieces of integral bread / pastry per day is enough.
Kale, spinach, parsley and broccoli. These vegetables are rich in Vitamin K, which also enhances brain function and improves memory capacity. It does this by preventing the oxidative processes of the nerve cells, thus keeping the cells from oxidizing, even though vitamin K itself is not an antioxidant. Vitamin K also affects normal blood coagulation, protects and strengthens bones, prevents calcification of the arteries. Vitamin K is also rich in celery, cabbage and lettuce.
Legumes (legumes). Legumes are cheap, full of minerals, fiber and vitamins and provide a constant level of blood sugar. Since the brain requires a constant flow of energy, this is good for him. Therefore, it is good for us as well. Eat lentils, beans, peas, soy (or by no means GMOs). These are the best natural sources vegetable protein.
Pomegranate and citrus. Lovely delicious vitamin bombs are also brain bombs, in a positive way. Pomegranate is known to be rich in antioxidants, which damage the brain from deadly free radicals. Probably no other cells are as sensitive to the action of free radicals as neurons (in the brain). Eat pomegranate but also citrus, the more colorful, the better. Oranges, tangerines, lemon, pommels, and grapefruit… all that fruit is great brain food. Now that you know what snack is best for you, leave the chips and bite the vitamins.
Tomato. There is evidence that lycopene, a red pigment from tomatoes, which is a powerful antioxidant, protects brain cells from free radicals. So in the season, which seems to be lengthening every year, it is advisable to eat tomatoes every day, whether in the form of salads or as part of a meal.
Tea. That’s right – tea is a brain food, too. The best are those natural, non-flavored herbal teas that, in addition to their modest caffeine content, also have essential phytonutrients that stimulate better blood flow through the brain. Better flow means better concentration, better memory.
Black chocolate. What, you knew? It’s best to conclude the list with some healthy treats, and black chocolate is more than that. It contains powerful antioxidants and natural stimulants (caffeine) that boost concentration and stimulate endorphin production, meaning – feelings of joy. Don’t overdo it, 25 grams of black chocolate is more than enough per day. Moderation is about black chocolate – a virtue.
There is no reason why, unless you are physically unhealthy, you do not consume these foods. Brain foods are beneficial, healthy foods that should be consumed regularly. If you have a disease that excludes the consumption of certain foods in the list above, simply throw them out or replace them with alternatives, because the overall health of the body is essential. In case your diet is not balanced, you can also use supplements that have a good effect on the brain. These are multivitamins, oligoelements and vitamin E as well as omega-3s. It is always better to bring these substances in the form of food, but when it is winter, we are often unable to. Either way, if you decide to use a supplement, you consult with your chosen doctor, especially if you are under therapy.
Also, if you are interested in boosting other brain abilities, you should check out ”ELECTRICITY CAN BOOST YOUR BRAIN” , ‘‘3 SIMPLE EXERCISES TO BOOST YOUR CONCENTRATION”, ”How to Build Your Focus Using Simple Techniques”
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