What Foods Keep Our Minds Clear?

Vitamin B12 is one of the most important elements - it participates in metabolism, improves blood circulation and DNA synthesis. It also has a role to play in the functioning of the brain. 

Experts say that memory, our ability to concentrate, the risk of Alzheimer's depend on its presence in the body. The human body does not synthesize the vitamin and we can get it through nutrition. Daily needs after the age of 14 amount to 2.4 micrograms. They increase during pregnancy and lactation to 2.6 and 2.8 micrograms, respectively. 

What are the healthy foods for the brain that can keep our minds clear?

Rich in vitamin B12 is the liver , as well as trifles. It is also found in beef and veal. One hundred grams of beef can provide the body with about 2 micrograms of vitamin B12, which is over half the daily norm. Veal liver is far richer - and only 85 g provides 70.7 micrograms of the vitamin.

Mussels are extremely rich in vitamin B12 , and each gram contains one microgram of it. Of the seafood, mollusks are those that, in addition to the useful vitamin, also supply useful proteins without fat. Seafood can also be obtained by eating crabs and shrimps . 

Of the fish richest in vitamin B12 are tuna, salmon, trout , followed by cod and sardines . A piece of trout certainly covers the needs not for one, but for three days. The richness of fish is not only in vitamin B12, but in the complex of useful substances that we get, many of which are also useful specifically for the brain.

Trout, for example, is a source of the whole complex of B vitamins, omega-3 polyunsaturated fatty acids. Sardines are dominated by one of these acids - docosahexaenoic. Tuna is rich in no less valuable minerals phosphorus and selenium. Salmon also contains vitamin C and K.

Has anyone done a study on the incidence of dementia and Alzheimer's in people living along the coast ?! With a seafood-rich kitchen, it's no wonder the cases are far less. This is one of the keys to the Mediterranean diet regarding its beneficial effects on health ...

Fish is a specific product and despite the variety it is not to everyone's taste. Unfortunately, we can't always often get it on the table. However, consuming it once a week should be available at least to make sure that we take good care of the health of our mind. Vitamin B12 can also be obtained through cereals , such as wheat, oats, barley. Contained in wheat germ and bran, so the choice falls on products with wholemeal flour and whole unrefined grains. 

Yeast is another source of vitamin B 12. It can also be obtained in the form of food supplements. Yeast is a natural source of B complex vitamins and selenium.

In general, egg yolk is rich in them, which also contains enough of the valuable vitamin D for immunity and memory. One egg provides a quarter of the daily norm of vitamin B12. 

Unpasteurized dairy products , yogurt and cheese also contain vitamin B12, as well as riboflavin, phosphorus and potassium. A bucket of yogurt provides about 80% of its daily norm.