12 brain-healthy foods

It is known that in order for the brain to work, it must be trained, and also eat right. Every day he does a great job, answering not only thoughts and memory, but and           of any of our movements. In addition to memorizing poems, solving crosswords and tasks, our body needs products that are useful for the brain.

You can help your brain do its job better if you know the features of "smart" diet. The editors of estet-portal.com have compiled for you a selection of 12 the most useful products for the brain.

• What foods are the most beneficial for the adult brain
• 12 Foods to Improve Memory & Focus
• What foods are good for a child's brain

What foods are the most beneficial for the adult brain

Scientists are still far from unraveling all the secrets associated with the working of the human brain. But on one thing they agree unanimously — it has an amazing device and  it must be handled with care. And it means to load it with spiritual food, and regularly consume foods that are good for the brain.

It's easy to create a healthy diet for the most important organ of the human body. The main thing is to know that there are foods that stimulate the brain. They will help him to work more efficiently and keep a good memory for many years.

Read also: Working memory: what it is and how to improve it

12 foods to improve memory focus

1. Sea fish: herring, salmon, salmon, tuna

All fish contain phosphorus, which is good for the brain. And & nbsp; sea fish also & nbsp; omega-3 fatty acids, which improve memory, increase concentration, increase efficiency. In addition, omega-3s improve mood and prevent the development of Alzheimer's disease.

2. Eggs

If you are engaged in intense mental work, then a a a a a double doubt will definitely not hurt. Choline, which is contained in the yolk, is called the building material for brain cells. This amino acid contributes to better memory function, good mood, and lecithin slows down the aging process.

3. Blueberry

Blueberries are recommended to be included in the diet for those who want to think quickly at any age. It is useful with antioxidants that fight forgetfulness and help to assimilate new knowledge. Any berries improve brain performance, but blueberries, raspberries and blackberries are recognized as leaders.

4. Dried apricots

Dried apricots are not only a source of glucose, which is important for normal brain function, but also iron and vitamin C. Dried fruit helps fight fatigue, stress and improves analytical thinking.

5. Cabbage, spinach, greens

These products — one of the most affordable ways to deal with memory deterioration and age-related diseases such as Alzheimer's and dementia. They contain so many nutrients and vitamins (beta-carotene, folic acid, lutein) that contribute to the rejuvenation of the brain.

6. Seeds & nuts

All types of nuts and seeds contain omega-3 and omega-6 fatty acids, magnesium, iron, zinc, copper. All these nutrients are needed for nutrition and brain function. They act as natural antidepressants, improve mood and help solve complex problems.

7. Bitter chocolate & cocoa

A cup of cocoa or a bar of dark chocolate helps to better cope with intellectual tasks and remember information. The flavonoids and antioxidants contained in cocoa beans are needed for good memory, quick wits and excellent mood. Unfortunately, any other type of chocolate, except for black, sweets and cakes contain more sugar than cocoa. Therefore, there is almost no benefit for the brain from them.

8. Green tea

Green tea gently stimulates the nervous system and helps the brain to work faster and more efficiently. It is also rich in antioxidants, which protect the development of Alzheimer Parkinson's disease.

Read also: 8 interesting facts about tea: what did know about the popular drink 9. Oatmeal

Oatmeal and  other whole grains (wheat, barley, bran, brown rice) stimulate blood circulation in  the brain and saturate it with oxygen. Healthy cereals in the diet are needed for a good memory and are especially useful for the elderly.

10. Oranges

Sunny oranges contain vitamin C — a strong antioxidant that protects the brain from age-related changes. One orange a day will greatly improve mental performance and memory. The kiwi acts in exactly the same way.

11. Carrot

Carrots can slow down the aging process of the brain and  impairment of memory. And all thanks to beta-carotene, which it is rich in which prevents the destruction of cells.

12. Turmeric

There is a substance in turmeric — curcumin, which is recognized as one of the useful products for brain function. It improves memory, helps fight depression, bad mood and age-related changes in the brain.

What foods are good for a child's brain

The right diet will help your child learn and remember information better, restore energy faster and work productively. Schoolchildren without allergies are suitable for all those products that are recommended for adults. However, parents should make sure that the correct ratio of proteins, carbohydrates and fats that the child receives every day:

50% proteins (legumes, poultry, fish, cereals, hard cheese, cottage cheese, eggs, nuts);
15% fat (meat, heart, liver, eggs, chocolate, nuts, fish, vegetable oil);
35% carbohydrates (buckwheat, oatmeal, carrots, potatoes, pumpkin, beets, brown rice, fruit).

Is milk  — the whole truth about drink For a balanced baby food and  mental development of the child, it is especially worth paying attention to:

limiting the intake of light carbohydrates: sugar, cookies, sweets and other sweets. They cause overstimulation, contain too much sugar and few nutrients. Complex carbohydrates that children need are found in rice, wheat, durum pasta;
dairy products that contain vitamin B, which is necessary for the growth of brain tissue and a good memory;
omega-3 and 6 fatty acids, the deficiency of which leads to absent-mindedness, irritability, decreased concentration. Fatty acids not only contribute to brain function, but also help to fight stress, stress and increase immunity. Foods rich in fatty acids: fish, flax, nuts, legumes.
With the help of proper nutrition, you can improve memory, attention, become smarter and push back irreversible age-related changes in the brain. To do this, include a variety of foods in your diet: vegetables, fruits, fish and lean meats. They protect the brain from damage and maintain a good memory. Don do forget about the benefits of fatty acids for the children organism and the dangers of store-bought sweets.

Top 6 snacks for active brain function