What food is good for the brain Part 1
What food is good for the brain?
You want to retain your health, normal weight and retentive memory. At work you solve extremely complicated tasks. What food is good for the brain? We will help you to pick healthy foods.
Health of your brain depends on the entire organism. It is impossible to separate brain nutrition from the nutrition of other organs. That is why you need to find healthy foods, which are useful for the entire organism and favorably influence the functioning of brain.
Brain gets 0,2 of all glucose and oxygen that our body needs. The weight of brain is 0,02 of human’s body. T
herefore the brain consumes 10 times bigger amount of nutrients than any part of our body. That is why any lack of nutrients in our organism primarily influences the work of brain. All the food we consume should be healthy and dietary. You need to compile a set of certain foods, which will be good food for the brain. This will improve the memorizing and processing of information in your brain, so it will be easier to make right decisions.
Good food for the brain contains of proteins which enrich our brain with amino acids for development of cells. If there are not enough proteins in food, a man wastes his own proteins to maintain brain vital activity. He starts to lose weight and suffers from disease because of the lack of nutrition. It can turn into irreversible processes. It weakens the immune system. But the excess of proteins can also have negative impact on our organism. It can cause the diseases of central nervous system.
Fill your ration with good food for the brain:
- Dairy products;
- Quail eggs;
- Chicken eggs;
- Sea fish;
- Rye bread;
- Soy products.
70 100% of these foods are consumed by our organism and they are low-calorie as well.
Fats for brain nutrition
Fats are necessary as they are good food for the brain. Fats are contained in the membrane and sheath of a nerve cell. But when too much fats of animal origin and cholesterol, the membrane of a nerve cell becomes solid. The transferring of signals from cell to cell becomes worse. The brain works less effectively.
Omega-3 and Omega-3s are irreplaceable fatty acids, because they renew the flexibility of a cell and free surplus cholesterol. These fats can help grow new nerve cells from the branches connecting existing ones even in an adult organism. When unsaturated fatty acids get inside the cells, they restore normal cells metabolism. The biological weight of fats of plant origin is much higher than that for fats of animal origin. They contain liposoluble vitamins, phospholipids and stearins. Phospholipids are essential for work of the brain and liver. Eat products containing unsaturated fatty acids like Omega-3, Omega-3s, Omega-6.
It is advisable to consume 5 following vegetable oils as good food for the brain:
- Linseed oil;
- Hempseed oil;
- Cedarwood oil;
- Mustard oil;
- Soybean oil.
You will find useful fatty acids of animal origin and vitamin D in tasty and healthy seafood: mackerel, herring, salmon, squid, shrimps, oysters.
Fatty fish contains bigger amount of unsaturated fatty acids.
Glucose needs of the brain
Glucose and oxygen are the essential components which should be delivered to the brain continuously. Don’t try to satisfy this need eating candies and desserts. You don’t need carbohydrates with high glycemic index. They instantly heighten the sugar index but for a short time and then are turned into fats. And the brain needs carbohydrates to function properly. So you need to consume carbohydrates containing food again. For a gradual enriching of your blood with carbohydrates, food containing complex carbohydrates should be consumed. What does it mean?
These are glucose, fructose and polysaccharides. It is obvious that food contains a combination of proteins, carbohydrates, fats and cellulose. The processing of these substances takes some time. In this case the level of sugar index is heightened gradually and remained longer.
Here is the list of good food for the brain with low glycemic index:
Add some vegetable to your diet as good food for the brain.
- Green pea;
The list of vitamins essential for the work of brain:
To make the functioning of brain effective you should consume the following vitamins:
- Vitamins A or carotenes;
- Vitamins of B group;
- Vitamin C;
- Vitamin E.
Antioxidants protect nerve cells against harm caused by decay products. They promote a quick passing of signals between nerve cells.
Add some good food for the brain to your diet:
- Tomato juice;
- Fresh citrus juices;
- Apple juice;
- Coconut drink;
- Juice mixes from currant, raspberry, bog whortleberry and bilberry.
Pretty useful and delicious nuts:
- Hazel nuts;
- Tree nuts;
Eat more porridge. The most useful are those made of buckwheat, oat and miller.
Eat good food for the brain every day and you will forget about headache, tiresome and forgetfulness.
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