Omelette from two eggs, salmon fillet and a handful of nuts. What foods should you include in your diet so that the brain works faster and gets less tired?
Walnut – to make the brain work faster
Nutritionists usually recommend it to compensate for the lack of vitamins A, B and E or omega-3 polyunsaturated fatty acids. However, we are interested in this product as a source of lecithin, a glycerophosphoric acid ester. It is a building block for cell membranes and an accelerator of metabolism within the brain.
Neurophysiologists believe that lecithin derivatives stimulate the activity of the frontal cortex, thus contributing to human mental activity. There is a theory that Regular consumption of foods high in lecithin can prevent Alzheimer’s syndrome and other neurodegenerative diseases that are considered senile.
Disadvantages – a nut can easily cause an allergic reaction. Even if you are not allergic, you should not eat more than five or six nuts a day, it overloads the pancreas. The reverse side of the beneficial properties of this product is a rather high calorie content. It should be remembered that a person who eats nuts often and does not exercise will find it very difficult to lose weight.
Fatty fish – so as not to tire the brain
Salmon, sea bream, tuna, herring or sardines are the main source of omega-3 polyunsaturated fatty acids. They are part of cell membranes and blood vessels. In fact, it is a building block for a system that provides blood supply and rejuvenation of brain tissue. Because neurogenesis is constantly occurring — some neurons are constantly dying and others are sprouting — building materials are always in short supply.
Nature is designed in such a way that we should get omega-3 with food. The human body, although it produces these acids, is far from being in the amount needed to create the optimal conditions for the functioning of the nervous system.
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Disadvantages – Excessive consumption of fatty fish creates an additional burden on the liver and pancreas. In addition, the level of pollution of water resources in our time is such that most likely, along with marine fish, you will receive some of the poison that has accumulated in the water.
The good news is that with moderate fish intake and normal kidney and liver function, these toxins will not accumulate enough to harm you.
Egg yolk – to improve brain function
The myth that it is best to make an omelette from protein alone and that this is supposed to reduce the risk of atherosclerosis has long been dispelled. Protein can indeed be considered a good source of protein, but it does not have the many healthy fats and fat-soluble substances that are rich in yolk.
When it comes to brain function, choline is especially important because it is involved in the synthesis of several neurotransmitters. These are chemical components, thanks to which the neurons of the human brain transmit impulses to each other, one might say, they exchange information. One of them, acetylcholine, can only be found in tissues in very small quantities. Neurons produce it “on demand”, but this always requires choline, and therefore its reserves must be constantly replenished.
One egg yolk contains about 300 micrograms of choline. The daily dose for a healthy adult is 550 micrograms. So an omelette or an omelette with two yolks is enough. It is not worth exceeding this dose, simply because yolks, in addition to useful substances, probably also contain fat-soluble toxins – the bird that laid their egg received them with food.
Dried fruits – to increase concentration
When we complain about memory loss or the fact that we can not concentrate because something is constantly distracting us, it is most likely magnesium deficiency. It has neuro-depressant properties: it slows down the stimulation in the cerebral cortex. If we imagine the transmission of pulses inside the central nervous system as the transmission of signals through cables, then magnesium is an insulating layer.
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Neurophysiologists with stress and magnesium deficiency look at interdependent factors. On the one hand, a person whose body is deprived of this substance is more likely to experience stress and suffer more from it. On the other hand, in stressful situations, the natural need for magnesium increases and the deficiency intensifies. Vicious circle.
A sharp decrease in intracellular magnesium concentration in neurons is characteristic of schizophrenia. Very low levels of ionized magnesium can cause seizures. Fortunately, most do not get to this point.
A typical consequence of magnesium deficiency, which almost every modern person has experienced, is the inability to concentrate at work and the weakening of memory.
People with noticeable magnesium deficiency are easily lost in the flow of information, in their memory the important is replaced by the secondary. If the problem persists, you will probably need to take magnesium supplements on tablets. If not here’s a new product just for you! Disadvantages – most dried fruits contain fast carbs in excess, you will have very little time to burn them and prevent them from depositing on the sides and in the stomach. Many people prefer to eat them before sports training.
Rosemary – to improve memory
Has many Carnosolic acid – a valuable antioxidantprotection of nerve tissue from oxidative processes. It seems to give us a break, slowing down the aging process of the nervous system in general and the brain in particular. An allergic reaction to rosemary is rare. However, it is usually added to food in very small quantities, exclusively in the form of a spice, because not everyone likes this particular bitterness. Among the residents of the American Silicon Valley, rosemary tea is quite popular.
In 2017, Dr. Mark Moss of Northumbria University published research showing that even the smell of this plant is good for the brain: rosemary inhalation improves memory function.
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