The human nervous system is constantly in tension, because every day every inhabitant of the modern world is subjected to stress and emotional upheaval. In order to normalize the functioning of the brain and spinal cord, it is necessary to pay attention to high-quality nutrition that helps restore the functioning of the nervous system.

The central nervous system includes the brain and spinal cord, permeated with nerves.

A nerve is an integral part of the nervous system; a sheathed structure made up of bundles of nerve fibers that carry signals between the brain and spinal cord and organs.

So what foods strengthen the nervous system?

1. Omega - 3. Polyunsaturated fatty acids are one of the components of the membranes of the nerves and the brain. A large amount of Omega - 3 is found in salmon, tuna, almonds, walnuts and many vegetable oils.
2. Magnesium. This trace element helps a person cope with stress. It is found in grain bread, beans, buckwheat, etc.
3. Lecithin. Neutralizes free radicals, which allows the brain to function efficiently. It is found in chicken eggs, soy, poultry meat.
4. Calcium. Takes part in muscle contraction and excitability of nerve tissues. They are rich in dairy and sour-milk products.
5. B vitamins. They stabilize the brain. These vitamins are found in poultry meat, offal, cheese, eggs, green vegetables.
6. Iron. Its deficiency in the body causes anemia, which affects the performance of the brain, human fatigue. Iron rich apples, red meat, greens.
7. Vitamin C. Transportation of glucose to the cells of the body is impossible without this element. Therefore, in order to restore brain activity, citrus fruits, sea buckthorn, black currant, kiwi should be included in the diet.
8. Glucose. It is the main component of the proper functioning of the brain. Therefore, it is necessary to consume daily a moderate amount of dried fruits and fruits, as well as some quality chocolate.

Food should enter the body in a timely manner, so you can not skip breakfast, lunch, dinner and snacks.

TOP - 17 products useful for the National Assembly

Foods that are good for the brain and nervous system are presented in the following list:

1. Bananas. A lack of potassium affects fatigue, exhaustion, depression.

1. Fresh tomatoes. They will help strengthen the nervous system, recover from depression.
2. Mackerel. Contains a lot of brain-healthy fats. Cod and salmon are equally rich in them. Fats normalize the functioning of the liver, which protects nerve fibers from toxic substances.
3. Eggs. They contain lecithin, which is able to help the nervous system due to the content of choline in it. It affects the transport of nerve signals by synapses, thereby enhancing the strengthening of the nervous system and activating the brain.
4. Dairy. They contain calcium and phosphorus. Calcium helps to relieve nervous tension, and phosphorus improves the functioning of the nervous system.
5. Chilli. Its main element is a special capsacin. It suppresses pain and helps to restore the tone of the body.
6. Cereals. Almost all of them are rich in B vitamins, which help fight stress.
7. Avocado. It contains vitamin E, the action of which is aimed at restoring the nervous system.
8. Strawberry. This berry prevents the formation of homocysteine ​​in unhealthy amounts, therefore allowing the blood to deliver nutrients to the brain unhindered.
9. Cheese. Hard cheese improves mood, creates a good emotional background, as it contains amino acids - tyramine, trictamine, phenylethylamine.
10. Spinach. This maximum useful product is a storehouse of iron, vitamins A, C, K and antioxidants. Reduces the risk of strokes and heart attacks.
11. Chicken meat. It is high in protein, B vitamins and selenium.
12. Seaweed. It helps prevent insomnia, irritability, depression and memory disorders. Its action is due to the fact that seaweed is an excellent source of iodine.
13. Carrots are carotene necessary for the nervous system, which stops the aging process of cells.
14. Black chocolate. It stimulates the brain, is responsible for the activation of brain cells, dilates blood vessels, and supplies the brain with oxygen. It is useful to use natural chocolate for breakfast in case of lack of sleep and overwork. The composition of the product includes phosphorus and magnesium, which support cellular balance.
15. Walnuts. They have an impact on improving brain activity due to the fact that they contain carotene, vitamins B1, B2, C, PP, polyunsaturated acids. Also in walnuts there is iron, iodine, magnesium, zinc, cobalt, copper.
16. Apples. Their usefulness lies in the fact that the elasticity of blood vessels increases and the risk of their possible blockage is reduced.

How to eat after receiving a traumatic brain injury?

With TBI, the specialist prescribes bed rest and recommends eating easily digestible food. Overeating should be avoided so as not to additionally burden the body.

With concussions and after receiving a traumatic brain injury, it is imperative to consume B vitamins, since they are able to strengthen the nervous system. They are rich in: liver, pork, beef, nuts, asparagus, potatoes, eggs, bread, fish and other products.

Nutrition for the brain and nervous system should also include foods rich in iron. It is found in buckwheat, oatmeal, apples, spinach, liver and offal.

When the diet is directly dependent on the medications taken. If the patient is taking diuretics, then the amount of potassium-rich foods consumed should be increased. Therefore, bananas, dried apricots, dairy products, baked potatoes, nuts should be included in the diet.

You should eat fatty fish, dairy products, and fruits. They will help improve immunity and normalize the functioning of the central nervous system.

Accordingly, the patient's diet should be based on cereals, fruits, oils, vegetables, dried fruits and animal proteins.

Features of nutrition of mental workers, students and schoolchildren

A large number of people in the modern world work in the field of mental labor, their nervous system is subjected to a heavy load every day. Office workers do little physical activity, lead a sedentary lifestyle, which leads to physical inactivity. These processes entail a metabolic failure, which affects the functioning of the central nervous system.

The answer to the question of what foods are good for the nervous system of students, schoolchildren and mental workers is based on the fact that the intense activity of nerve cells causes an increase in the consumption of proteins and water-soluble vitamins, as a result of which the need for vitamins C and group B increases by 25 -thirty %. Accordingly, the following nutritional rules must be followed:

• normalize the daily calorie content of products in relation to a person's age, gender, weight and energy consumption;
• eat daily food with vitamins and useful microelements;
• make sure that proteins, fats, and complex carbohydrates enter the body every day;
• have fiber;
• have a variety of foods in the diet;
• eat food at least 3 times a day.

Mental labor determines the observance of the following norms:

• protein - 1.5 g / kg per day;
• fats (vegetable and animal origin) - 0.5 g / kg of human weight per day;
• carbohydrates - 1.5 g / kg per day.

Lack of free time affects nutrition. People are increasingly choosing fast foods. However, the harm of fast food is due to its poor composition. Most products in this category do not contain the necessary amino acids, fatty acids, vitamins, trace elements and fats. In view of this, a person’s initiative, activity, “thirst” for achievements and originality of thinking decrease. Fast food has a much greater harmful effect on the body than it might initially seem. Such food trains impatience in people, develops a desire for momentary satisfaction of their needs.

What foods are good for the nervous system of the adult body? Meat, fish, dairy products and poultry are beneficial due to the fact that they contain glycine, which is necessary for brain activity. It is found predominantly in animal products, including meat, fish, poultry, and dairy products.

The drug "Glycine" is sold in pharmacies and as a medicine, but its digestibility is higher when obtained from food. Glycine is the main component of the cell membranes of nerve fibers. It improves the nutrition of brain cells and normalizes metabolism, strengthens the walls of blood vessels. Its lack increases blood pressure, creates psycho-emotional stress, aggression, reduces performance.

Useful products for a healthy mentality of children

If the child's psyche is disturbed, then the reason for this may lie in an inadequate breakfast. Children who neglect breakfast suffer from nervousness. The child may experience overwork, irritability, and even exhibit aggressive behavior.

Also, according to a study by the University of Pittsburgh, children exposed to lead poisoning are more likely than others to exhibit aggressive, antisocial behavior. The meat of chickens, pigs and fish grown near industrial areas has a very high degree of lead contamination. Therefore, you should pay attention to the origin of the product when buying it.

The question of what foods restore the child's nervous system is relevant for many parents. You should increase the consumption of whole grain breads and cereals that can improve the functioning of the nervous system. However, it is necessary to exclude food additives, white sugar.

Restoration of the nervous system, normalization of the emotional background can be achieved through the use of chamomile tea.

Your brain is amazing. Being the control center of the whole organism, it is he who controls the heartbeat, breathing, your every movement, thought and sensation. That is why it is important to keep it in the best working condition. But how to do that?

What we eat has a significant impact on brain health. In this article, we've rounded up the best brain and memory foods and explain why it's important to have every item on this list in your diet.

1. oily fish

When it comes to what foods improve memory and brain function, oily fish comes to mind first of all. And not in vain.

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

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

The benefits of omega-3 fatty acids don't stop there.

Sufficient intake 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, the lack of omega-3 leads not only to a decrease in efficiency, but also to depression.

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

Bottom Line: Oily fish is rich in omega-3 fatty acids, which are essential for the brain to produce nerve cells. Omega-3s help improve memory and mood, as well as significantly reduce the rate of age-related changes in brain activity.

1. Coffee

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

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 the environment.
• Improves mood: caffeine stimulates the production of substances such as serotonin, which are known to improve mood.
• Enhances concentration: studies have shown that those subjects who drank a large cup of coffee in the morning and a few more small ones during the day were better able to cope with work that required a high concentration of attention.

Regular coffee consumption also reduces the risk of developing neurological diseases such as Parkinson's and Alzheimer's. It is likely that 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 a lot of 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.

Blueberries, like other colorful berries, are high in anthocyanins, a plant substance with anti-inflammatory and antioxidant effects. It allows you to slow down the aging process of the brain 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 confirmed that blueberries improve memory and even help combat short-term memory loss.

Try adding some berries to your morning cereal or smoothie.

Conclusion: Improving memory and slowing down the aging process of the brain, blueberries give such an effect due to the high content of beneficial antioxidants.

1. Turmeric

This rich yellow condiment, which is the main ingredient in curries, has caused a lot of noise lately.

Due to the substance - curcumin, which stimulates blood circulation, turmeric is one of the foods to improve memory. It has the following useful properties:

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

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

Conclusion: The active substance in turmeric, curcumin, has anti-inflammatory and antioxidant effects, which improves brain function and alleviates the symptoms of depression and Alzheimer's disease.

1. Broccoli

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

A number of studies have confirmed that vitamin K improves memory.

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

Bottom Line: 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. In addition, it is a good source of magnesium, iron, zinc and copper.

Each of these substances is necessary for better brain function:

• Zinc: Zinc deficiency 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 levels of this substance lead to migraines, depression and epilepsy.
• Copper: The brain uses copper to control nerve impulses. Copper deficiency can lead to Alzheimer's disease.
• Iron: iron deficiency often causes foggy consciousness and impaired brain function.

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

Bottom Line: Pumpkin seeds are rich in brain-healthy micronutrients, including copper, iron, magnesium, and zinc.

1. Dark chocolate

Dark chocolate and cocoa powder contain a number of brain-healthy compounds, 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.

A few years ago, a large-scale study was conducted, in which more than 90 people took part. As a result, the researchers found that those of the 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 mood. However, it is not completely clear whether this is due to the composition of chocolate or its taste.

1. nuts

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

Another study showed that women who regularly ate nuts for several years had better memory than those who either ate nuts infrequently 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. That allows you to slow down the development of neurodegenerative processes.

Walnuts are not in vain outwardly similar to the brain. They are the healthiest of all due to their high content of omega-3 fatty acids.

Bottom Line: Nuts contain a number of brain-healthy nutrients, including vitamin E, healthy fats, and fiber.

1. oranges

Eating one orange a day provides you with your daily vitamin C requirement. It's also good for your brain, as vitamin C has been shown to prevent a number of diseases and age-related changes in the brain, according to a 2014 study.

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

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

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

1. Eggs

Eggs are a great 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 intake of this substance significantly improves memory. Unfortunately, the diet of many people does not contain enough choline.

Egg yolk is the best source of this beneficial micronutrient. The recommended allowance of choline is 425 milligrams per day, for women 550. 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.

At the moment, there has been little research on the effects of eggs on brain health. However, the benefits of the substances contained in them have long been known and confirmed by scientists.

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

1. Green tea

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

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

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

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

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

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

In addition, green tea improves memory.

Conclusion: Green tea is a great product that is good for the brain and memory. It contains caffeine to improve attention, antioxidants protect brain cells, and L-theanine helps to relax.

Products useful for the brain and memory - the result

Proper nutrition is the key to a 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.

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), cerebellum and brain stem. It is represented by two types of cells: gray brain cells and neurons - white nerve cells.

• The processing speed of the brain 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 off. And only three or four percent remain employed!
• The brain has the best circulatory system. The length of all vessels of the brain is 161 thousand kilometers.
• While awake, 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 trace elements necessary for the brain

The main function of the brain is the implementation of brain activity. That is, the analysis of all the information coming to him. And in order for all brain structures to work smoothly and without failures, you need a good diet containing vitamins and minerals such as:

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

The most useful foods for the brain

Walnuts . They slow down the aging process of the body. Improve brain function. Contain a large amount of polyunsaturated acids. Vitamins B1, B2, C, PP, carotene. Trace elements - iron, iodine, cobalt, magnesium, zinc, copper. In addition, they contain juglone (a valuable volatile substance).

. Blueberries are very good for the brain. It helps to improve memory, helps prevent cardiovascular diseases.

Chicken eggs . Eggs are a source of such a substance necessary for the brain as lutein, which reduces the risk of heart attack and stroke. Prevents thrombosis. According to British nutritionists, eating up to two eggs a day is good for the brain.

Black chocolate. This product is an important brain stimulant. It activates brain cells, dilates blood vessels, participates in the supply of oxygen to the brain. Chocolate is useful for brain disorders caused by lack of sleep and overwork. Helps to recover faster from 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.

Seaweed. Seaweed is one of the very useful products for the brain. It contains a huge amount of iodine. And since its deficiency is fraught with irritability, insomnia, memory disorder and depression, the inclusion of this product in the diet allows you to avoid all this.

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

. It is rich in proteins, is 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.

For active work, the brain needs proper nutrition. It is advisable to exclude harmful chemicals and preservatives from the diet.

Studies in which more than 1,000,000 students took part showed the following results. Students whose meals did not include artificial flavors, colors, and preservatives scored 14% better on IQ tests than students who consumed the above supplements. . Causes moisture retention in the body. As a result, there is an increase in blood pressure, which in turn can cause hemorrhagic stroke.

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 on a social network or blog, with a link to this page:

Food for the mind should be not only spiritual. In order for the brain to be grateful and work without failures, it needs to be fed with delicious benefits. Our ranking of essential brain foods will help you create the right menu.

Thank you sea

As you know, the brain consists of billions of neurons. If the level of cholesterol in the body is exceeded, they begin to slow down the brain. To prevent this from happening, you need to consume fatty acids, which are found in abundance in fish. According to doctors, the most useful fish for the brain are salmon, tuna and herring. Seafood is also capable of a lot. Oysters, shrimp and mussels are rich in B vitamins, iron and zinc, which have a beneficial effect on memory and other thought processes. Their regular consumption prevents the development of cancer.

berry cocktail

Almost any berry is good for the brain. Many of them contain fisetin and flavonoids, which guarantee good memory and slow down the aging process. Blueberries increase attention and improve motor skills. Raspberries and blackberries, like other berries, are loaded with brain-boosting antioxidants. Cranberry strengthens blood vessels, helps to enrich the brain with oxygen. This berry helps to effectively deal with the consequences of a stroke, as well as reduce the risk of its occurrence.

The yolk is the head of everything

As we age, brain cells gradually die. Eggs are the best way to combat this inevitable process. The yolk contains choline, a kind of building material for brain cells. Another useful substance, lutein, reduces the risk of heart attacks and strokes. Eggs are also rich in lecithin, which fights free radicals and slows down the aging process. A couple of eggs a day will enrich the brain with all these elements and help to cope with heavy mental stress.

Healthy heart - healthy brain

Glucose is one of the vital nutrients for the body. Its deficiency can lead to brain exhaustion and, as a result, to fatigue, various nervous disorders and stress. First of all, this applies to adherents of strict diets. The most useful source of glucose are dried fruits, in particular, dried apricots. It is rich in iron, necessary for the fruitful functioning of the brain. Vitamin C, in turn, helps it to be better absorbed. In addition, dried apricots thin blood clots in blood vessels, lower cholesterol levels and minimize the risk of a heart attack.

smart cereals

It's no secret that the faithful allies of losing weight are whole grains. But the fact that they still make friends with the brain, not everyone knows. Folic acid, found in bran, wheat, oatmeal, brown rice and barley, stimulates blood flow to the brain, thereby saturating it with oxygen and nutrients. In addition, the thiamine (vitamin B1) present in these foods significantly improves memory. Therefore, whole grains are especially useful for those over 60. However, prevention at any age is never superfluous.

Nuts for head

Include nuts in the menu more often or snack on them between main meals. Walnuts, peanuts, almonds, cashews, hazelnuts, pecans are real storehouses of omega-3 and omega-6 fatty acids, as well as vitamins B6, E and folic acid. For the brain, this is the best gift, because it keeps it in good shape. Many nuts contain thiamine and magnesium, which nourish the brain with energy. Seeds will also benefit him. Pumpkin seeds, for example, are full of tryptophan, an amino acid that stimulates the production of serotonin, better known as the “happiness hormone.”

Assorted cabbage

Don't forget about cabbage. Brussels sprouts contain the substance diindolimethane, the main purpose of which is to protect neurons from destruction and remove free radicals from the body. Seaweed is rich in iodine. Its deficiency is dangerous not only for the thyroid gland, but also for the nervous system, as it often leads to increased irritability, insomnia and depression. Red cabbage is a source of powerful antioxidant polyphenols. And the anthocyanin contained in it increases the elasticity and permeability of blood vessels, which has a positive effect on brain function.

Vitamin Champion

Inconspicuous at first glance, spinach leaves have an inexhaustible supply of nutrients. The combination of vitamins B6 and B12 with folic acid is the best brain cocktail that will help train excellent memory. Regular consumption of this green vegetable will prevent premature aging of brain cells and will be a good prevention of Alzheimer's disease. In addition, spinach is rich in iron, the lack of which, among other ailments, is fraught with cognitive impairment.

Smart drink

Dark chocolate with a rich content of cocoa beans is the right treat for an overworked brain. A third of a chocolate bar a day will perfectly invigorate the brain and charge it with fresh energy. Flavonoids will provide blood flow to the brain, and magnesium will take care of memory. A number of interesting studies have shown that those who drank a cup of hot chocolate coped with complex mathematical problems faster than those who were left without sweet doping. In addition, fans of this delicacy are less prone to seasonal depression.

tea wisdom

A cup of green tea in the morning is not only a healthy alternative to coffee, but also a generous serving of kahetins. Their lack creates a feeling of powerlessness and emptiness, familiar to almost every person, combined with indestructible laziness. In the fight against this scourge, the powerful antioxidants of kahetin help. On the one hand, they actively stimulate mental activity, on the other hand, they allow the brain to quickly switch to a gentle mode and avoid overload. In a word, this is an excellent recharging of energy at any time of the day.

Grief comes not only from the mind, but also from a weakened brain. So take care of it every day. The list of the most useful products for the brain is to help you.

The brain is one of the most complex organized substances of the human body. It is impossible to imagine a process of vital activity in the origin or regulation of which he would not take part. The sensation of temperature, taste, pain, thirst, hunger provides a person with a brain.

Receiving signals from the outside world, the brain analyzes them and transmits impulses to the appropriate organs. It regulates the intellectual, emotional, sexual sphere, and in general our whole life and health.

Every day, the nervous system receives a tremendous load. For the optimal functioning of all life processes, it is necessary to provide proper nutrition for the brain.

Nutrients Needed by the Brain

Practically all the same substances are useful for the brain as for the whole organism: proteins, fats, carbohydrates, vitamins, water.

Protein is one of the most important components for brain nutrition. It is the building material of our body. In the process of digestion, the protein breaks down into amino acids, ensuring the transmission of nerve impulses to all internal organs.

Complete nutrition for the brain can provide animal products (meat, fish, eggs, cottage cheese, milk) and plant origin (beans, whole grains, leafy vegetables). It is necessary to consume such food at least three times a week. With a long-term protein deficiency, the speed of reaction, the IQ decreases, and disturbances in the psycho-emotional sphere are observed.

Fats play a special role in ensuring the productive work of the nervous system. They provide a protective function of the cell, maintain its integrity. Therefore, eating fatty foods is essential. But these should be only “healthy” fats containing Omega-3 and Omega-6 fatty acids contained in trout, salmon, salmon varieties, and herring.

Vegetable sources of proper fats are considered olive, sesame oil, pumpkin and flax seeds, seafood. Including them in the diet has a positive effect on our memory and performance.

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The deficiency of these nutrients often leads to serious consequences, deep stress for the nervous system.

Carbohydrates are the main source of energy that contributes to the production of insulin, which ensures the flow of metabolic processes in the body. It is useful to eat complex carbohydrates: various types of cereals (buckwheat, pearl barley, barley, oatmeal), durum wheat pasta, vegetables, fruits.

The process of digestion of these products requires a sufficiently large amount of time, due to which glucose enters the body in uniform portions. Thus, the cell's need for energy is replenished, which contributes to productive intellectual activity.

What vitamins are good for the brain?

Firstly, these are B vitamins, which have a positive effect on memory, intellectual activity, and help relieve fatigue. With a properly organized diet, the necessary need for B vitamins enters the body with food.

With increased mental activity, frequent stress, an additional intake of vitamins is recommended.

IN 1- activates the work of the brain. At least one seasonal fruit or vegetable should be eaten daily.

AT 3- Helps to increase energy at the intracellular level. To do this, you need to eat foods that contain protein that is useful to our body.

AT 6- stimulates metabolic processes in cells, is a kind of antidepressant. Its content is high in bananas, beans, milk-containing products, liver, cereals, nuts.

AT 12- coordinates visual activity, memory, regulates the periods of wakefulness of a person. They are rich in food of animal origin. Vitamin B12 deficiency is often seen in vegetarians.

Vitamin C- found in blackcurrant, citrus fruits, sea buckthorn, bell pepper.

Iron- we get when we include green apples, liver, beans, grain products in the diet.

The principles of proper nutrition

It is important not only what the brain eats, but also how this process is carried out. Meals should be regular. Active work requires a constant supply of nutrients that provide a stable level of energy. To do this, every 2-3 hours, the intake of protein or fiber is desirable.

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Do not under any circumstances overeat. Excess calories lead to a decrease in mental activity. Overeating accelerates the aging process of cells and leads to their destruction.

Eliminate fasting. The brain needs regular food enriched with a sufficient supply of useful substances.

Control the intake of protein foods rich in fats. Meat and dairy products consumed in large quantities contribute to the production of cholesterol, blockage of blood vessels, memory impairment, and also to the development of Alzheimer's disease.

1. eat several types of protein foods at the same time (eggs and meat);
2. combine proteins and fats (butter and cheese);
3. eat protein foods in combination with acid (meat and fruits);
4. a combination of sugar and starch (bread and jam);
5. combine 2 or more types of foods containing starch (potatoes and bread).

The simpler the process of digestion of food, the more efficient the work of the body, especially the brain.

Be sure to make time for physical activity. Walking, skiing, cycling, dancing - take your pick. It is enough to allocate 30 minutes daily for 5 days a week.

Physical activity helps to saturate the brain with oxygen, improve blood supply. The brain will certainly thank you with good performance.

harmful products

It is not recommended to consume a lot of sweets, confectionery. Instead of candy, it is better to eat some grapes, sweet berries, dried fruits. Chocolate is only bitter. They will be digested longer, which means that the brain will work more efficiently for a longer time. Too fatty foods, convenience foods, fast food, smoked products also belong to the category of harmful foods that must be excluded from the diet.

It is not recommended to drink alcohol, it leads to aging and cell death, disrupts memory function, and provokes blockage of blood vessels. The exception is natural dry red wine in moderation, as it is rich in antioxidants. We minimize the consumption of instant coffee and tea bags.

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Coffee - exclusively grain, tea - from leaf tea leaves. Natural drinks create a charge of vivacity, activate brain activity, and help strengthen blood vessels.

Salinity and marinade contribute to fluid retention in the body, which can cause people to increase blood pressure, vascular problems, and even a stroke. Edema can provoke an increase in blood pressure, problems with blood vessels, and even a stroke.