What Foods Improve Brain Function

How much has already been written about products that improve brain function . And almost all the useful options from the list have already been added to the diet, but for some reason there are still no significant improvements in terms of memory and brain performance ? What's wrong? What was not taken into account? Let's try to understand this issue.

Of course, there are a number of substances and products that our brain especially needs . Like any other organ in our body, it needs energy and building material. Equally important is the good functioning of transport systems: clean vessels (without cholesterol plaques and salt deposits), flowing blood and lymph, and full-fledged erythrocytes to carry oxygen to the cell. And the state of blood vessels and erythrocytes, in turn, will depend on physical activity, on full rest, and on acid-alkaline balance. And also for brain work can be affected by substances that enter it from the environment and are formed by internal microflora. It turns out that not everything is so simple: you ate fatty fish with walnuts - and you expect an instant result, but it is not always there.

The assimilation of nutrients from food can take place in different degrees. For example, iron absorption requires vitamin C, which is almost completely destroyed during heat treatment. Enzymes or enzymes are needed to break down foreign proteins, which practically do not remain after cooking food on fire. And without fiber, the intestines will not work well and useful microflora will be replaced by useless ones, and then harmful bacteria and fungi through the so-called intestinal-brain axis will be able to harm the work of the brain . It turns out that it is not always enough to know the list of useful products, you still need to be able to combine and cook them correctly. In addition, tasty harmfulness should be eliminated or at least reduced (for some reason, everyone ignores this point all the time). Now let's talk about the products in more detail .

Fatty fish

It will give the brain the necessary polyunsaturated fatty acids (most of all, we lack the omega-3 class). They are also needed to reduce cholesterol and improve the condition of blood vessels. But it is better to choose fish from deep-sea cold seas (mackerel, haddock, wild salmon, sardines), rather than artificially grown ones. After all, the fish, like a sponge, soaks up all the substances dissolved in the water, since heavy metals and other harmful chemicals very often accumulate in it.

Another important rule: it is recommended to cook fish for a short time and combine it with raw vegetables and greens. And even more useful is raw fish, for example, lightly salted herring or salmon. To control the amount of salt and exclude the possibility of adding not the most useful preservatives, it is better to salt it at home. And all other seafood is also very useful for the brain , including seaweed, because they also contain iodine , which is important for the brain .

Nuts (especially walnuts)

The second favorite product of the brain . They have good fats, vitamins (group B and vitamin E), flavonoids, magnesium and fiber. Seeds (especially pumpkin seeds) can be included in this group of products . However, it is important to take into account: it should not be eaten fried or salted, but raw, and it is better to soak and grind it beforehand. It is useful to eat 5-6 nuts or a handful of seeds per day.

Eggs

They are also almost always included in the list of recommended products for improving brain function . They have almost all the substances necessary for the brain , including choline, which is formed from lecithin. And then acetylcholine is formed from it, which is responsible for the transmission of nerve impulses. It is he who improves the cognitive functions of the brain and memory. But it is important that the yolk remains liquid during cooking. For example, as in poached eggs. And eggs should also be combined with raw vegetables and greens.

Avocado

Avocados can be a great source of healthy fats and fat-soluble vitamins. But oils as sources of fats are inferior to avocados, nuts, fish, and eggs. The fact is that they are poorly absorbed and quickly oxidize in contact with air and light, acquiring the properties of a carcinogen.

Greens

Green and leafy vegetables, and any greens, are very useful for the brain . Especially broccoli. It is rich in vitamin K, magnesium, and trace elements that improve brain function, which are important for the brain . The powerful anti-cancer activity of broccoli has been proven, but it is important to remember: in order to better preserve and absorb useful substances from vegetables, they must be eaten raw or at least minimally heat-treated (until semi-cooked), and also do not forget to chew them thoroughly or make smoothies. This is necessary to break the shell of plant cells - non-digestible fiber. But the fiber itself serves as a substrate for the nutrition of useful intestinal microflora. Mandatory amount of dietary fiber - 25-40 g per day. In practice, this is at least 3 servings of raw vegetables and greens per day.

Fresh berries

Fresh berries will be of great benefit for improving brain function , memory and attention. They also need to be eaten regularly, at least a portion (about 200-250 g) per day. Blueberries, blueberries and black currants should be highlighted separately. They are real treasure troves of vitamins (especially vitamin C), antioxidants, flavonoids, enzymes, as well as useful sugars that give the brain energy. In addition, these  products have a positive effect on microflora and acid-alkaline balance.