Vegetables and fruits are rich in phytochemicals, most of which have antioxidant and neuroinflammatory effects. An experimental study proved that the elderly who ate more strawberries and blueberries found that their cognitive decline was delayed by an average of 2.5 years. Another animal study found that adding strawberries, spinach and blueberries to the diet of experimental mice can reverse the decline of aging neurons and improve learning ability.
Coffee, tea and cola are all foods containing caffeine. Caffeine can block the action of adrenal gland on neurons through blood-brain barrier. The adrenal gland is an inhibitory neurotransmitter in the brain, and neurons have their receptors. Caffeine can block the information transmission between adrenal gland and its receptor, thus stimulating the brain. Simply put, caffeine can cut off the signals that make the brain quiet and indirectly keep the brain excited.
The dose of caffeine in food is very low, and a small intake can make people more focused, alert and excited. But large doses will increase anxiety and emotional instability, interfere with sleep, and even become addictive.
Tyrosine is the precursor of stress hormones norepinephrine and dopamine. Studies have shown that tyrosine can alleviate the decline of brain function caused by stress, and supplementing foods rich in tyrosine can alleviate various stress reactions such as cold, heat, altitude and psychology.
When we are in danger, the body will secrete stress hormones to mobilize all parts of the body to deal with the threat. Stress, environmental changes, work, life, emotions, threats, mutations, exams, etc. Will lead to the secretion of stress hormones, which will dry up over time, and eating food rich in tyrosine can slow down the exhaustion or make the brain better cope with stress.
Foods rich in tyrosine include grass carp, tuna and other fish, lean meat, and tea is also rich in tyrosine.
Studies have proved that eating nuts in moderation can prevent the deterioration of brain function, and eating nuts regularly is effective in improving cognitive ability. A behavioral study in the United States found that the frequency of nut intake is related to cognitive function. In addition, the results of human intervention experiments show that nuts have potential protective effects on memory function, overall cognition and depression of the elderly, and their effects are mainly reflected in the antioxidant and anti-inflammatory effects of nuts.
In recent years, many studies have shown that theanine in green tea can prevent some brain problems. Theanine is very similar in structure to excitatory neurotransmitters and inhibitory neurotransmitters in the brain. Theanine can partially inhibit the combination of glutamate and receptor in the brain, thus making people's thinking move from chaos to silence.
Theanine can easily pass through the blood-brain barrier and play a role in relieving stress and relaxing mood. It is found that theanine can promote the activity of alpha wave in the brain, which is a kind of relaxation brain wave of human body, and has a certain effect on relieving mental and physical fatigue, improving stress resistance and improving mood.
Diet is an important source of body nutrition, and the physiological changes of the body and the behavioral cognition of the brain are also inseparable from the regulation of nutritional molecules. It can be seen that healthy eating habits are very important to us.