These nutritious food for the brain

We will age over time, and so will our brains. However, we can increase brain capacity by eating adequate and balanced foods in the diet. The following foods and micronutrients can help each of our minds become focused and very sharp, and our ability to remember is significantly enhanced.

Caffeine . helps you be more flexible

Substances like caffeine do not increase your IQ but it can help to be more flexible and focused while working. Caffeine is often found in coffee, chocolate, energy drinks, and certain medicines. However, using too much of this substance will make you feel restless and uncomfortable.

Sugar increases alertness

Glucose is a good energy supply for your brain. It is metabolized by your body from foods that contain sugar and carbohydrates. That's why drinking a glass of sugar can enhance memory, thinking and cognitive ability. However, eating too much sugar will impair your memory, so eating a sufficient amount of sugar will increase your memory without fear of weight gain.

Protein is good for brain function

One of the benefits of protein is to help you prolong your memory. A diet high in lean and low-fat meat is good for weight loss and good health, and it is also good for brain function.

Fish - food for brain development

The protein source associated with the brain is fish - a food rich in omega 3 fatty acids, necessary for brain development and function. These nutritious fats will create an extraordinary smart brain: high omega 3 fatty acids will reduce dementia and stroke risk; and has an important role in increasing memory, especially in the elderly.

To have a healthy heart and brain, eat two meals of fish each week.

Walnuts and chocolate . reduce aging

Walnut and its nuts are a rich source of vitamin E - substances that reduce aging by age. Black chocolate also has a strong anti-oxidant function and has a natural stimulant like caffeine, which increases the brain's ability to concentrate.

Eating 28,35g walnuts and dark chocolate every day will bring all the essentials without fear of excess calories, fat and sugar.

Supplement vitamin E with avocado and grain

Every body in the body is healthy or weak depending on the flow of blood, especially the brain and heart. Eating cereals and fruits such as avocado can reduce the risk of cardiovascular disease and activate blood to help blood flow to the brain simply and easily.

Cereals such as corn, wheat also provide the necessary amount of fiber and vitamin E, while avocados provide unsaturated single fats that activate blood and brain maintenance.

Blueberries - a good nutrition for the brain

Animal research shows that blueberries help protect the brain from oxidation and may reduce age-related diseases such as Alzheimer's disease and dementia. The study also suggested that diets rich in blueberries will significantly improve both the memory and exercise ability of laboratory mice and give them the equivalent of a mouse of lesser age.

Nghe

The function of turmeric is to increase the concentration of BDNF, also known as neural tissue formation. Increasing BDNF will improve brain function, while reducing the risk of brain degeneration.

Tomato

The carotenoids found in tomatoes are an excellent anti-aging tool that helps protect your brain and make it work best.

Chia seeds

Chia seeds - Omega-3 fatty acids found in Chia seeds are the best to supplement the brain.

Broccoli

Eating lots of green vegetables has been shown to help slow cognitive decline. Broccoli is rich in brain nutrients such as vitamins A, K, folate, lutein .

Apple

Studies from 2006 show that the common compound in apples is that quercetin can protect nerve cells against oxidation. This plays an important role in reducing neurodegenerative or Alzheimer's.

Spinach

Spinach (spinach) - The green leaf color of spinach confirms it is a brain defense machine that provides nutrition and antioxidants.

Onion

Onions containing natural folate sources have been shown to improve blood flow to the brain. This also works for people with depression.

Linseed

The seeds are listed on the list of sources rich in Omega-3 and ALA. Flax seeds can help lower blood pressure and improve blood supply to the brain. Flaxseed brings dual efficacy to reduce the risk of cardiovascular disease and stroke.

Tea

In tea, there are both caffeine and amino acid L-Theanine, which greatly improves brain function. In a 2017 study, green tea has been shown to help improve awareness, memory and reduce stress.

Eating well is the ' first ' medicine

This may sound old-fashioned but it's really effective. If your diet lacks essential nutrients, it will reduce your ability to concentrate. Eating too much or too little can make you have the same consequences. A full meal can make you feel sleepy, while too few calories will cause you to feel hungry.

To be good for your brain: Try to eat a balanced, nutritious meal full of different nutritious foods.

Vitamins, minerals and trace elements

Need to store an amount of trace elements necessary for a healthy body. Although there are many reports of the effects of trace elements with brains such as vitamins B, C, E, beta-carotene and magnesium, there are many promises but no official conclusions have been made.

Researchers are optimistic about the combination of ginseng, fan leaf or vitamins, minerals and herbs and their effects on the brain. Using a mixture of vitamins daily is good, but ask your doctor for advice before taking other trace substances.

Get ready for a productive day

Want to have a highly focused ability? Start a meal with pure juice, cereal with salmon meat and a cup of coffee.

Experts also recommend that in addition to eating a meal with a balanced diet, we need:

1. Sleep deeply
2. Practice exercise to have a healthy and lucid body
3. Ponder to understand and relax