nutrition, lifestyle, editor’s choice
Food for thought: that is, those who work a lot
- The brain and its functions: memory, learning, generation of ideas
- Fish and seafood
- Cabbage: broccoli, Brussels sprouts, red
- Whole grains
- Dried apricots
- Walnut cocktail
- Chocolate and cocoa
- Tea for courage and against headache
The more technology develops, the greater the number of people engaged in mental labor, further and further leaving the brute work and training only the fingers running on the keyboard of the laptop.
Whether it requires a different approach to nutrition? Of course. For each activity nutritionists suggest the most suitable Suite of products and intellectual work is no exception.
MedAboutMe talks about the foods that best fuel the brain and boost its performance.
The brain and its functions: memory, learning, generation of ideas
Under the protection of the skull, on the top “floor” of our body in the penthouse, you could say, lies the main control center of his brain. This critical organ refers to the essential, although, when faced with some representatives of the genus Homo, it is hard sometimes not to doubt…
The brain is so unimaginably complex that scientists still do not know all its secrets. But some things are already opened, described, understood and accepted as a given.
It is known that the efficiency of the brain depends on the degree of availability of oxygen, which requires a good blood supply, the normal level of hemoglobin in the blood, elastic vessels. Also important is the speed with which the signal is transmitted from one nerve cell to another. Smart man distinguished by the ability to assimilate new information, to keep it in memory, to operate with existing data and generate new ideas.
Proper food choices can to some extent affect the brain. But, of course, to expect miracles from changes of diet not worth it. There are no such products, to eat 100 grams — and a fountain of genius ideas work, only have time to write. Or memory immediately became a tenacious and eternal. Or I didn’t understand never in mathematics, and enjoyed the magic pudding — and all the Lobachevsky with Turing and Descartes crying, and Sofya Kovalevskaya their comforts, with envy looking at the new math genius.
No, nothing like that happens. But that is no reason to deny the brain of proper nutrition. And for this we need the following products.
Fish and seafood
In oily fish contain polyunsaturated fatty acids, the benefits of which do not know is illiterate. Yes, and the narrower of each iron, spoke about the importance of omega-3 fatty acids. Brain this component is also important, as it is produced in the body the myelin necessary for proper exchange of impulses between nerve cells.
And eating fish and seafood improves the condition of blood vessels, which positively affects blood flow to the brain and removes the risk of stroke. And the protein in seafood a lot, and without it the brain can not do.
A simple dish!
Bake in the oven for the salmon steak, lightly marinated in sour cream with spices. On the bottom of the form you can put a layer of sliced onion rings, slices of carrots on top of the vegetables put the fish and pour the sour cream with spices. Close up foil and send in the oven for 15 minutes. Then remove the foil and another 5-10 minutes to brown the fish, dancing at the stove with impatience and choking on saliva from the mouth-watering smell. Serve with lemon to squeeze fresh juice delicate pink slices.
Do you know why the Northern people are strong and smart? Because they have the forests grow delicious berries, which are useful not only for brain but also for the entire body. This sweet fragrant raspberries, blueberries, cranberries, lingonberries, but, most importantly, blueberries. Forest berries contain high amounts of antioxidants, vitamins, minerals. It influences memory, learning, and mood rises. And in a good mood and it seems better.
A simple dish!
Place in a blender a banana, a Cup of yogurt, handful of blueberries and raspberries, mix. Drink in the morning as Breakfast, filled with creative energy, and before dinner to have time to invent a perpetual motion machine.
The banana in the previous recipe didn’t just appear. This exotic sometime fruit today has become one of the most affordable and favorite snacks for kids and adults. And rightly so, because bananas are rich in potassium and magnesium, the whole set of vitamins and easily digestible carbohydrates. Which is known to be essential for the brain.
To abuse the bananas is not necessary, but one or two fruit per day can be consumed.
Do not store bananas in the fridge, they turn black. Place them in a dark place with a temperature of 15-20°C.
Cabbage: broccoli, Brussels sprouts, red
Beautiful broccoli florets are rich in vitamin K, and boron a positive influence on the activity and efficiency of the brain. A small kochanchiki Brussels sprouts contain diindolylmethane, which protects neurons from damage and destruction. Red cabbage is full of polyphenols antioxidant. As well as anthocyanins, due to which the blood vessels remain elastic and maintain good permeability.
A simple dish!
Of frozen broccoli, cauliflower and Brussels sprouts, you can quickly prepare a delicious side dish, just put out the vegetables under a lid with a small amount of butter or oil. Useful cabbage is a good complement, for example, boiled chicken breast. And fiber contained in cabbage will have a stimulating effect on the bowels.
Breads and cereals whole grain cereals are well known to all dieters. But not all know that such products are useful to knowledge workers. In brown rice, bran, wheat and oats contain folic acid, b vitamins, important for brain function in General and memory in particular.
A simple dish!
A handful of oat or wheat flakes, covered with yogurt or yogurt and flavored with banana slices and apricots, may be a good start to the day. Nothing more, no gravity, clean energy and easy ideas.
Dried apricots in the previous recipe appeared not in vain. This is a great source of potassium, magnesium and iron, and glucose and fructose, are essential to ensure the health of the brain. They also say that eating dried apricots reduces the risk of blood clots in the vessels, but to rely on it not worth it. Health vessels are not eating dried apricots, and a healthy lifestyle in General. But dried fruits can be an important component of the correct food system.
A simple recipe!
Take roughly the same amount of dried apricots, raisins, walnuts and/or hazelnuts. You can add any number of dried blueberries, raspberries, Aronia. Scroll through it all in the grinder by adding 1-2 lemons with peel. Lemons maybe you should hold for 5 minutes in hot water, went to the bitterness. In the resulting mass add natural honey as long as necessary in order that the mass could force spoon. If there are no problems with high blood pressure, you can add a little tincture of ginseng or Siberian ginseng. The mixture is stored in a glass jar in the refrigerator. One spoon is enough to provide energy and clarity of thought for several hours, even after a sleepless night. Recipe from former physics students, and they went from one far Eastern hunter and his grandfather secretly handed. Just don’t ask how my grandfather in primeval times were lemons and apricots in the far East, it is family secrets. Homemade tonic works and who invented it — is it important?
If you have a lot of work a head and to solve all sorts of intellectual and creative tasks without a bag of nuts in stock to them. Cashews, almonds, hazelnuts, pistachios, and of course, the walnut, the shape of which directly and unambiguously hint at its benefits for the brain. Nut body will get the already mentioned omega-3 and omega-6, vitamins E and b, folic acid, magnesium. Protein, too, by the way. Sunflower seeds, sesame and pumpkin are also not deprive attention. The pumpkin seeds, for example, has tryptophan, which stimulates the synthesis of serotonin. Which is known to cause a feeling of happiness and contentment with life.
In the list of pine nuts, not because they are not useful. It’s just that these tasty nuts are very demanding of storage conditions. Excess light, high humidity and temperature may lead to that contained in nuts, fats are oxidized forming harmful substances, possessing, moreover, a persistent bitter taste. Bitter taste in the mouth may not take place for several days, in addition, suffering from liver. Nuts in shell are kept much better, at least until the next harvest. But they can deteriorate if stored incorrectly. Therefore it is better to exercise caution and to limit other kinds of nuts.
Widely known plant with a rhizome in the form of anthropomorphic figurines has long been known in China and the far East. Its powerful tonic properties for centuries used by the people to maintain strength and energy. And still this unique plant is successfully used to increase the tone, improve health and increase body resistance.
But we must bear in mind that ginseng causes an increase in pressure, so hypertensive patients should be avoided. And all the rest — not to abuse the tincture or extract of ginseng. Just a few drops of tincture in a Cup of water or tea to stimulate the brain for a few hours of productive work. Then you will need a good rest.
Tonic effect have also Schizandra berry, for example. But it is not necessary to apply any of these funds without consulting with your doctor because there are contraindications. And this is without any of the jokes.
Chocolate and cocoa
Lovers of dark chocolate, sing! Your favorite treat is on the list of foods that are good for the brain on the right. Flavonol contained in cocoa beans, improves cerebral blood flow, and exhibits antioxidant activity. They even say that regular consumption of cocoa in moderation can reduce the risk of developing Alzheimer’s disease.
And in cocoa and chocolate is a substance called anandamide. By which the body produces dopamine, which affects our good mood.
But all this applies only to this cocoa of good quality. And stores under the type of cocoa often sold products processing of fruit of the carob tree, which are in chopped form somewhat reminiscent of cocoa powder for color and smell. But do not have his qualities, unfortunately. When choosing a store cocoa, remember that a quality product can not cost cheap. This also applies to chocolate.
A simple recipe!
Toning and revitalization of the brain people in the know use delicious beverage, brewed from a mixture of coffee powder and cocoa in equal shares. You can add milk, sugar, cinnamon, ginger. You can not add anything, and enjoy the feeling of a light aromatic bitterness of the drink, and coming behind her with a wave of vitality and energy. Important: high blood pressure, this recipe is contraindicated, as it causes an increase in pressure.
Tea for courage and against headache
Tea is the favorite drink of millions of people. There are many varieties of tea, dozens of ways of its use. And all this from scratch. The tea leaves contain theine, caffeine, vitamins, minerals.
Sweet black tea helps to relieve headache. Green and white tea has a tonic effect. But we need to properly brew: hot, but not boiling water and allow the tea to steep 5-10 minutes.
Any tea requires proper storage. For this purpose suitable glass or metal cans with tight-fitting lid. And even better — a special caddy of glass, porcelain, ceramics.
Mark Rosenberg, MD, Director of the Institute for healthy aging
Intelligence is the greatest gift that man possesses. The preservation and development of this ability in the hands of everyone. And proper nutrition plays an important role.
- Choose the right fats. Best suited polyunsaturated fats and essential fatty acids.
- Limit the consumption of potatoes. This product is rich in starch, causing enhanced synthesis of insulin, which damages cells, including nervous.
- Make enough sources of b vitamins Is meat Turkey and chicken, fish, legumes, cheese, and avocado.
- Just one Apple, a bunch of grapes or a serving of broccoli a day will help you to keep the memory in good health, as these products serve as a source of boron. This element improves the metabolic processes in the brain.
- Do not avoid eggs. They contain choline, which the body produces acetylcholine, which plays an important role in the processes of memorizing and storage of information.
- Every day eat a serving of natural unsweetened yogurt. You can add a little honey or berries. Yogurt is a source of tyrosine, which the brain needs.
- Try to eat regularly. Skipping meals causes a decrease in the level of glucose in the blood, which will immediately affect the ability to think and remember.
Uses photographs Shutterstock