best brain foods

August 26, 2020, 1:13 p.m

Do you for­get ele­men­tary things, can you con­cen­trate and get to work? These prod­ucts will help improve mem­o­ry and per­for­mance, and most impor­tant­ly, pre­vent dis­eases asso­ci­at­ed with the aging of brain cells. Include them in your diet more often!

how to improve photo memory


1. Turmeric + Curry + Garlic

Turmer­ic relieves inflam­ma­tion, improves con­nec­tions between neu­rons, pro­tects them from aging, and helps to acti­vate the pro­duc­tion of sero­tonin and dopamine. Cur­ry elim­i­nates free rad­i­cals. To improve mem­o­ry, both spices are rec­om­mend­ed to be con­sumed at least once a week. Gar­lic con­tains phy­ton­cides, which are nec­es­sary for brain func­tion. It is bet­ter to eat it raw: dur­ing heat treat­ment, the ben­e­fi­cial prop­er­ties of gar­lic are lost.

2. Walnuts

nuts for the brain photo


Improve blood com­po­si­tion, con­tain B vit­a­mins, mag­ne­sium, potas­si­um. They sharp­en mem­o­ry, relieve signs of depres­sion, con­tain a lot of tryp­to­phan, which improves mood. It is enough to eat a small hand­ful of nuts (25–30 g) per day. By the way, mela­tonin, the sleep hor­mone, was recent­ly dis­cov­ered in wal­nuts. A hand­ful of nuts at night will help you fall asleep faster and sleep bet­ter, and good sleep is known to improve mem­o­ry and per­for­mance.

3. Vegetables + fruits

Should be on the menu every day! Ger­man sci­en­tists con­duct­ed a study: they mea­sured the brain vol­ume of the par­tic­i­pants of the expe­di­tion to Antarc­ti­ca. The results showed that dur­ing the 14 months of iso­la­tion, their brains had sig­nif­i­cant­ly decreased. Dur­ing this peri­od, peo­ple ate most­ly canned food — there were no veg­eta­bles and fruits. By the way, sci­en­tists have proven that fruits and veg­eta­bles treat­ed with pes­ti­cides low­er a per­son­’s IQ. There­fore, to improve brain func­tion, try to include organ­ic foods that are not processed with chem­i­cals in your diet.

4. Eggs + Dairy

The yolks of chick­en and quail eggs con­tain a lot of choline, a sub­stance that nour­ish­es the brain and improves its cog­ni­tive func­tions. Eggs are a source of “good” cho­les­terol, which strength­ens the cells and struc­tures of the brain. In addi­tion, eggs con­tain antiox­i­dants and healthy fats that nour­ish and pro­tect the brain. All dairy and sour-milk prod­ucts are use­ful because of the high con­tent of tryp­to­phan in them. Tryp­to­phan pro­motes the pro­duc­tion of the hap­pi­ness hor­mone sero­tonin.

5. Broccoli + Greens

broccoli for the brain


Leafy sal­ads, cab­bage and greens con­tain folic acid. It strength­ens the walls of blood ves­sels and improves mem­o­ry. Include more often in the diet of broc­coli — a store­house of antiox­i­dants. It is enough to eat 100 g per day to replen­ish the norm of vit­a­min K. It is involved in the for­ma­tion of fat cells in the brain, sig­nif­i­cant­ly improves men­tal abil­i­ties and cog­ni­tive func­tion of the brain.

6. Coffee

A mod­er­ate amount of nat­ur­al cof­fee pro­tects the brain from Alzheimer’s and Parkin­son’s dis­eases. Cana­di­an researchers have proven that if you use heav­i­ly roast­ed cof­fee beans, you can slow down neg­a­tive process­es in the brain. In addi­tion, cof­fee sig­nif­i­cant­ly improves cog­ni­tive func­tions — mem­o­ry, vig­i­lance, con­cen­tra­tion.

7. Fish + seaweed

fish for memory photo


Fish and seafood are good sources of brain-healthy omega‑3 fat­ty acids and phos­pho­rus. They help increase the effi­cien­cy of the gray mat­ter and allow our intel­lect to work at full capac­i­ty. By the way, omega‑3 defi­cien­cy can affect the nor­mal devel­op­ment of the brain in chil­dren, and in adults — caus­ing prob­lems with sleep and atten­tion and pro­vokes fre­quent mood swings. And sea­weed con­tains a lot of iodine, which helps improve mem­o­ry and increas­es men­tal capac­i­ty.

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