The brain, as the center of control of the body, is one of the main organs. Maintaining the heartbeat, the order of the breathing rhythm, allowing movement, the expression of emotions, thinking, and all the activities that you do consciously or unconsciously are planned and directed by the brain. So you need to take special care of your brain and prioritize its health. Strengthening the mind and consuming foods that are a source of essential micronutrients is one way to take care of the brain. Introduce you to strengthen your mind to increase your learning capacity by consuming them during the school year.
1. Fatty fish
Fatty fish, such as salmon and sardines and tuna, top the table There is a nutritious food. These fish are rich sources of omega-3 fatty acids and are the best source of nutrition for the brain. About 60% of our brain is fat, and omega-3s are essential for strengthening the mind, learning, and memory in addition to helping build brain and nerve cells. , Preventing dementia and brain health has a positive effect.
You should know that consuming omega-3 has other benefits for the brain. These fatty acids are effective in reducing age-related psychological decline and prevent Alzheimer's disease. Also, not getting enough omega-3s can lead to learning disabilities and depression. So it can be concluded that the consumption of fatty fish has many benefits for our body and mind.
Some research has shown that regular consumption of fish strengthens the gray cells of the brain. As you know, the gray matter of the brain, the same gray cells, are responsible for decision-making, memory activity and emotion management, so the consumption of fatty fish can have a positive effect on the processes related to these three activities.
If you are one of those people who start your day with coffee, you should know That you give your brain the best breakfast every day. Antioxidants and caffeine are the two main ingredients in coffee that have a direct impact on mental and brain health.Daily consumption of coffee can help improve alertness and mood. It also protects you from Alzheimer's due to its high concentration of caffeine and antioxidants. Caffeine keeps your brain alert by blocking the chemical messenger of sleep called adenosine. It also activates the secretion of some neurotransmitters related to feeling good, such as dopamine, and improves your mood.
A study of the effects of caffeine has shown that its consumption in the short term It has a positive effect on people's awareness and attention to the environment. Drinking coffee regularly and over a long period of time reduces the risk of neurological diseases such as Parkinson's and Alzheimer's. This effect is maximized in adults by consuming 3 or 4 cups of coffee a day.
Turmeric and curcumin in it have strong anti-inflammatory and antioxidant properties that help strengthen the mind and brain Reduces the symptoms of depression and Alzheimer's.
This yellow spice, which has recently received a lot of attention and is used alone or as the main ingredient in cooking spices, has a great positive effect on mental and brain health. Curcumin is the active ingredient in turmeric, which crosses the blood-brain barrier and reaches the brain and nerve cells directly. Curcumin is a powerful antioxidant and anti-inflammatory that has the following positive properties for the brain:
- Memory boosting: Curcumin seems to improve people's memory Alzheimer's disease plays a positive role. It is also effective in clearing amyloid plaques, which is a hallmark of Alzheimer's.
- Improves depression: Curcumin increases the secretion of serotonin and dopamine. As you know, these two substances play an important role in improving mood. Various studies have shown that curcumin can reduce the symptoms of depression and anxiety and speed up the standard treatment of these two disorders.
- Effective in the growth of new brain cells: Curcumin causes It stimulates the secretion of growth hormone in brain cells, a neurotrophic factor derived from the brain. Scientists believe that consuming this substance could improve the growth of new brain cells, but more research is needed to confirm this.
All of this research is based on a daily intake of 500 to 2000 Mg of turmeric is done, which means more than normal consumption. For this reason, turmeric normally provides only 3 to 6 percent of the body's required curcumin. So in addition to taking the right amount of turmeric, it is best to consult your doctor before using a curcumin supplement.
4. Broccoli Broccoli is rich in powerful plant compounds,
especially antioxidants. The amount of vitamin K in this food is
about 100% more than the daily requirement of the body.
Broccoli contains vitamin K and compounds with strong antioxidant
and anti-inflammatory properties. All of these substances play an
important role in brain health. Sphingolipids are dense fats in
brain cells and the presence of vitamin K is essential for the
formation of these fats. By dissolving in fat, this vitamin can
play a key role in the formation of sphingolipids.
Studies in the elderly have shown that increasing the intake of vitamin K in their daily routine improves their memory and cognitive status. It has a direct relationship. Broccoli also contains compounds with anti-inflammatory and antioxidant properties that protect the brain against various injuries.
5. Pumpkin Seed
Pumpkin Seed contains very powerful antioxidants that protect the body and brain against radicals. Protects freely.Pumpkin seeds are rich in essential micronutrients for the brain.
These delicious snacks are rich in magnesium, iron, zinc and copper, which we will talk about the health properties of each separately:
- Zinc: This mineral is very important for the transmission of messages in neurotransmitters. Zinc deficiency causes various neurological diseases such as Alzheimer's, depression and even Parkinson's.
- Magnesium: Magnesium is essential for learning and memory. Decreased magnesium levels in the body cause various neurological diseases such as migraines, depression and epilepsy.
- Copper: Your brain uses copper to control nerve signals. When copper levels in the body decrease, the risk of neurodegenerative disorders such as Alzheimer's increases.
- Iron: Iron deficiency is directly related to the development of brain fog and brain dysfunction.
Research on the micronutrients in pumpkin seeds has shown that adding this nutrient to your daily diet can ensure brain health.
6. Bitter chocolate
Bitter chocolate and cocoa powder are brain-boosting compounds such as flavonoids, caffeine and antioxidants There is. Of course, you should know that these compounds are found in dark chocolate 70% and above, and you can not benefit from their properties by consuming regular chocolate or cocoa milk.The flavonoids in chocolate can play a role in boosting memory. Studies have shown that eating chocolate, especially dark chocolate, is effective in improving memory and mood. Flanoids are plant antioxidants that accumulate in areas of learning and memory in the brain. Researchers believe that these compounds can boost memory and reduce the rate of age-related dementia.
A study of more than 900 people found that people consumed more chocolate than others. They were shown to perform best in some mental activities, such as memory-related activities.
Other research has shown that consuming chocolate boosts mood. Participants in the study who consumed chocolate had positive feelings about people who consumed biscuits. However, it is not yet clear exactly whether this mood swing is due to the ingredients in chocolate or to the good taste of those people.
Research has shown that eating nuts can improve heart health and thus brain health be effective. Regular consumption of nuts is also effective in reducing the risk of cognitive decline in the elderly.Nuts are rich in important nutrients such as vitamin E, healthy fats and plant antioxidants. A 2014 study found that women who ate nuts regularly for several years had a stronger memory than those who did not eat nuts at all.
Healthy fats, antioxidants and vitamins E is one of the nutrients in nuts that has a direct effect on brain health. Vitamin E protects cells against free radicals and prevents the mind from slowing down.
Among all nuts and nuts, walnuts are more effective in keeping the mind and brain healthy. The omega-3 fatty acids in walnuts have anti-inflammatory properties and therefore can be considered as the main food of the brain.
Eating 1 orange a day can provide all the vitamin C your body needs daily. . Vitamin C is a key factor in preventing dementia, so regular consumption of oranges can strengthen the mind and brain.Oranges and foods rich in vitamin C can protect the brain against free radicals. A study has shown that high levels of vitamin C in the blood are directly linked to improved concentration, memory and decision-making speed. It also acts as a powerful antioxidant in the body and fights free radicals that may damage brain cells.
With age, the role of this vitamin in maintaining brain health and strengthening the mind It is more prominent and prevents disorders such as chronic depression, anxiety, schizophrenia and Alzheimer's disease. In addition to oranges, vitamin C is found in bell peppers, kiwis, tomatoes and berries.
9. Eggs Eggs are a good source of several essential nutrients
such as Vitamin B6, Vitamin B12, Folate. And Colin. Choline is an
important micronutrient that causes the body to make a
neurotransmitter called acetylcholine. It is involved in the
regulation of mood as well as memory. Old studies have shown that
increasing choline intake is directly related to improving memory
and mental function. Eggs are a rich source of several B vitamins
and choline, which are involved in regulating mood as well as
boosting brain function and growth. Unfortunately, many people do
not get enough choline in their diet, so it is important to include
eggs, especially egg yolks, in your diet. The amount of choline
required by women is 425 mg per day and for men 550 mg per day. An
egg yolk contains 112 milligrams of choline, so consuming half an
egg yolk a day can provide the body with the choline it needs.
The B vitamins in eggs play an important role in maintaining brain health and strengthening the mind. These vitamins counteract dementia and Alzheimer's by lowering the level of an amino acid called homocysteine and slowing the decline in mood in the elderly. Also, B vitamins and folate in eggs have significant antidepressant properties. Folate deficiency is seen in the elderly with dementia, which is why taking folic acid supplements is recommended and helps with Fight age-related dementia. Vitamin B12 plays an important role in the synthesis of brain chemicals and the regulation of sugar levels in the brain.
Although little research has been done on the effects of egg consumption on brain health and memory enhancement, the benefits of this Ignored the nutrients and micronutrients in it for the brain.
10. Green Tea
Green tea, like coffee, boosts brain function. In fact, green tea has been shown to directly increase alertness, enhance memory, increase concentration, and improve brain function. Of course, this delicious tea contains substances that make it a healthy drink for the brain.Green tea is a great drink to improve brain health and strengthen the mind. The caffeine in it increases alertness and its antioxidants protect the brain. The ethanine in this drink also increases your sense of calm.
One of the beneficial ingredients in green tea is L-theanine. Althianine is an amino acid that can cross the blood-brain barrier and increase the neurotransmitter activity of GABA. GABA helps reduce anxiety and makes people feel more relaxed. Altyanin helps you sleep soundly by increasing the alpha waves in your brain.
A study has shown that the Altianin in green tea can counteract the irritating effects of caffeine. Restore peace to you. Green tea is also rich in polyphenols and antioxidants that protect the brain against depression and reduce the risk of Alzheimer's and Parkinson's. In addition, green tea has a significant effect on improving memory.
Consumption of some foods is effective in maintaining brain health and strengthening the mind. Fruits, vegetables, green tea and coffee contain antioxidants that protect your brain from free radical damage. Some foods, such as nuts and eggs, contain micronutrients that improve memory and stimulate the growth of brain cells. And improve your mood and strengthen your mind. So if you are looking to increase your mental capacity, do not forget to consume these foods.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .