The human brain is the most complex mechanism that needs the uninterrupted supply of nutrients. Therefore, a balanced diet is an essential component of not only good overall health, but also high brain performance. How to organize a diet that can fully satisfy the needs of this body?
What nutrition is necessary for the proper functioning of the brain?
Food is the vital need of every living organism. Human health and the proper functioning of all its organs largely depends on the nutrients that come with food.
Unfortunately, many people perceive food only as an opportunity to satisfy the feeling of hunger, and do not seek to satisfy the body's needs for the most important macro- and microelements. With this approach to nutrition, absolutely all organs and systems suffer. And the brain is no exception. Being a complex mechanism, it requires special attention.
The structure of the brain involves the intake of a sufficient amount of proteins, amino acids, carbohydrates, healthy fats, vitamins and minerals. Without them, the efficiency of this body decreases, which negatively affects a person’s ability to analyze, memorize and assimilate new information. Thinking speed and ability to concentrate are also lost.
In addition, scientists have found that the human brain is highly susceptible to age-related changes. The gradual death of its cells adversely affects the quality of life of people of advanced age. Therefore, it is so important to maintain brain health throughout life with the help of a constant intellectual load and a balanced diet.
It was found that following a diet rich in certain nutrients can increase the working capacity of people engaged in the intellectual field. Indeed, intense mental work requires highly efficient work of this body.
Features of the structure of the brain: what does this organ need?
The unique structure of the brain provides him with uninterrupted work throughout his life. Even during a night's rest, its individual sections continue to fulfill their functions. Therefore, it is impossible to deprive the brain of the nutrients it needs, without a sufficient amount of which it becomes more difficult to learn, work and remember new information.
In many ways, the ability of the brain to fully perform its functions depends on the amount of vitamins entering the body. They, along with a healthy lifestyle, regular physical activity and good rest, ensure the proper functioning of all organs and systems of the body.
Therefore, it is important to know which vitamins most fully correspond to the structural features of the brain, and in which products they are contained. Scientists say that vitamins of group B are especially important for the work of this organ. Their deficiency has the strongest effect on the state of brain cells. In particular, it can provoke disorders of the nervous system, as well as a decrease in memory and intelligence.
Vitamin B1 has a special effect on memory and mental processes, which helps supply the brain with carbohydrates and protects the nervous system from damage. A serious deficiency of this substance can also lead to malfunctions of the cardiovascular and digestive systems. Its sources in the diet can be vegetables (carrots, spinach and potatoes), as well as legumes and cereals (oatmeal and buckwheat). In addition, it should be noted that the abuse of simple carbohydrates, alcohol, and addiction to nicotine can interfere with the absorption of this vitamin.
Another important nutritional element that supports brain health is riboflavin (vitamin B2). It is he who is responsible for the activation of mental processes, the formation of nerve cells, as well as for the functioning of neurotransmitters responsible for the transmission of nerve impulses. A lack of vitamin B2 leads to fatigue, a decrease in the speed of thinking, as well as headaches. You can make up for its deficiency with foods such as tomatoes, cabbage, yeast, dairy products and eggs.
Diet for active brain function: the role of vegetables, fish and nuts
Each person at least once felt that his brain needed recharging. To intensify the work of this body, you can use a well-designed diet, which will help to cope with the high mental stress inherent in modern society.
Specialists in the field of nutrition have compiled a list of products that are indispensable for maintaining brain activity.
This invigorating drink is recommended to be included in the diet of people engaged in intellectual activities. After all, green tea is rich in vitamins and antioxidants, which contribute to increasing concentration and speed of information entering the brain. Therefore, if in the middle of the day it became hard to concentrate on work, a cup of fragrant green tea may come to the rescue. In addition, unlike coffee, it is not addictive.
High-quality, high-cocoa dark chocolate is good for your brain. With it, you can improve concentration and the ability to remember information. A small piece of chocolate bar is quite capable of increasing the productivity of mental workers.
Human mental activity is a fairly energy-consuming process, so it is necessary to replenish energy reserves in a timely manner. So that the load is not excessive, you can have a snack with nuts. They are sources of beneficial fatty acids, antioxidants, and vitamins to stimulate mental activity. In addition, nuts contain magnesium, which is necessary to protect the body from the stresses and overloads that accompany the life of a modern person.
This type of cruciferous vegetable is rich in vitamin K, which stimulates the activity of neurons, and increases the ability to concentrate. Contained in broccoli and pine forest. Its deficiency is a possible cause of a decrease in brain activity.
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