The brain is the most complex and dynamic organ in the human body and the "general command" of the human body. It needs sufficient and high-quality energy to maintain activities. Research shows that although the weight of the brain only accounts for 2% of the human body, its energy consumption accounts for 20% of the total energy consumption of the whole body. If the nutrition supply is insufficient. Can lead to brain cell dysplasia.
Food nutritionists suggest that in order to ensure good health and improve work efficiency, the following foods are indispensable brain-nourishing foods for brain workers when choosing foods:
Brain-nourishing food 1: protein contained in eggs is one of the best protein among natural foods, and it is rich in amino acids needed by human body. Egg yolk is rich in calcium, phosphorus, iron and vitamins A, D and B besides lecithin, which is suitable for mental workers. So you can eat 1-2 eggs every day to supplement nutrition.
Brain-nourishing food II: Beans and their products This is the best source of plant protein in nature. Soybean is rich in eight essential amino acids needed by high-quality protein and human brain, which is helpful to enhance cerebrovascular function. In addition, soybean fat contains 85.5% unsaturated fatty acids, among which linolenic acid and linoleic acid are the most. They have the function of lowering human cholesterol, which is especially beneficial to the prevention and treatment of cardiovascular and cerebrovascular diseases for middle-aged and elderly mental workers.
Brain-nourishing food III: Animal brain Animal brain contains a lot of cephalin and lecithin. Among them, fish brain pulp is the best. Because fish oil in fish brain contains two kinds of unsaturated fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (EPA), these two substances are human brain cells, especially brain nerve conduction and the growth and development of horns. Because of the high cholesterol content in fish brain, it is not suitable for the elderly, especially for patients with cardiovascular and cerebrovascular diseases.
Brain-nourishing food IV: Walnut and Sesame Chinese medicine believes that these two substances have the functions of "nourishing five internal organs, benefiting qi, strengthening bones and muscles, and strengthening brain marrow". Modern research has found that these two substances are very nutritious, especially unsaturated fatty acids. Therefore, eating small molecules of unsaturated fatty acids, such as linoleic acid and linolenic acid, can provide enough for the brain to remove impurities from blood vessels and improve brain function. In addition, walnuts contain a lot of vitamins, which have a good effect on treating neurasthenia, insomnia, relaxing the mental state of the brain and eliminating brain fatigue.
Brain food 5: Brain food After mental work, nervous excitement is easy to cause insomnia. Cooking soup with longan (longan meat) can soothe the nerves and help sleep; The nourishing, stomach nourishing and spleen strengthening effects of jujube can also soothe the nerves and eliminate depression; Honey contains glucose and fructose, which are the energy needed by brain cells. Royal jelly is a good tonic for human body. Regular drinking can refresh the brain and enhance the vitality of brain cells.
Brain food 6: Fruit pineapple is rich in vitamin C and important trace element manganese, which is very helpful to improve people's memory; Lemon can improve people's acceptance. You might as well drink a glass of lemon juice before class. Bananas can provide tyrosine, an important substance in the brain, make people energetic, concentrate and improve their creativity. In addition, bananas also contain tryptophan, which can make nerves "strong". With tryptophan, no stress will make you lose your balance. Tryptophan can also form a serotonin called "satisfaction hormone", which is a neurotransmitter that can make people optimistic and cheerful and prevent the occurrence of depression.
Nutritional and brain-nourishing food.
Fish: Fish fat contains omega-3 fatty acids, which can protect the nervous system and help to strengthen the brain. Studies show that people who eat fish at least once a week, especially salmon, sardines and herring, have a much lower incidence of Alzheimer's disease than those who seldom eat fish. Eating fish also helps to strengthen the activity of nerve cells, thus improving the ability of learning and memory.
Whole wheat products and brown rice: The best way to enhance the body's nutrient absorption capacity is to eat brown rice. Brown rice contains a variety of vitamins, which is very important for maintaining cognitive ability.
Garlic: The energy source of brain activity mainly depends on glucose. In order to make glucose play its due role, it is necessary to have enough vitamin B 1. Garlic itself does not contain a lot of vitamin B 1, but it can enhance the effect of vitamin B 1, because garlic can produce a substance called "alliin" with vitamin B 1, and the effect of alliin is much stronger than that of vitamin B 1. Therefore, proper consumption of garlic can promote the conversion of glucose into brain energy.
Eggs: protein contained in eggs is one of the best protein in natural foods, and it is rich in amino acids needed by human body. Egg yolk is rich in calcium, phosphorus, iron and vitamins A, D and B besides lecithin, which is suitable for mental workers.
Walnut and sesame: Modern research has found that these two substances are very rich in nutrition, especially high in unsaturated fatty acids. Therefore, regular consumption of them can provide enough unsaturated fatty acids with smaller molecules such as linoleic acid and linolenic acid for the brain to eliminate impurities in blood vessels and improve brain function. In addition, walnuts contain a lot of vitamins, which have a good effect on treating neurasthenia, insomnia, relaxing the mental state of the brain and eliminating brain fatigue.
Fruit: Pineapple is rich in vitamin C and important trace element manganese, which helps to improve people's memory; Lemon can improve people's acceptance; Bananas can provide tyrosine, an important substance in the brain, make people energetic, concentrate and improve their creativity.
Brain tonic in food
Bananas are rich in minerals, especially potassium ions. In addition, bananas also contain an amino acid, which can help the human body to produce "happy hormones" and relieve psychological stress. Eating bananas often is very helpful for nourishing the brain. In addition, milk is rich in protein, calcium, amino acids and other nutrients, and it is also a good product for nourishing the brain! Fat: rich in phospholipids, it is an indispensable substance for nerve cells. Egg yolk: contains egg yolk, egg alkali and so on. Nutrients necessary for brain cells can give the brain the power to speak. Fish: It contains a lot of protein and calcium, especially saturated fatty acids, which can decompose cholesterol and make the cerebral vessels unobstructed. Soybean: Rich in protein. Eating a certain amount of soybeans or bean products every day can enhance memory. Carrot kernel: rich in carotene, it can prevent and eliminate brain fatigue. Auricularia auricula: contains protein, fat, minerals and vitamins. It is a good product for strengthening and nourishing the brain. Banana: It is rich in minerals, especially high in potassium ions, and it has a brain-strengthening effect if eaten frequently. Milk: contains protein, calcium, etc. , can provide various amino acids for the brain. Garlic: It contains allicin, which has anti-inflammatory and bactericidal effects, and also has certain effects of reducing blood fat and strengthening brain.
According to relevant research, there are eight substances that play an important role in brain growth and development: fat, calcium, vitamin C, sugar, protein, B vitamins, vitamin A and vitamin E. Therefore, foods rich in these eight substances can be counted as brain-nourishing foods. The most prominent of these foods are:
1. Walnut. It is rich in unsaturated fatty acids, which can improve the structure of the brain, so that people have good brain power. So people regard it as the first choice of brain-nourishing food.
2. Animal viscera. Animal viscera is not only rich in nutrition, but also has a brain-nourishing effect much better than animal meat itself. Because animal viscera contains more unsaturated fatty acids than meat.
3. Brown Sugar Brown sugar contains the highest calcium among sugars, and also contains a small amount of B vitamins, which is beneficial to the development of the brain.
There are also some foods such as bean sprouts, fish and shrimp, seaweed, honey, beans, etc., which are also very good brain food.
Eating brain-nourishing food often can make you smarter. These foods mainly include: fish head, pig liver, pig brain, lean pork, beef, chicken, duck, bone marrow, sea cucumber and so on.
As we all know, eating more fish heads can make children smarter. This is because the fish head contains protein, amino acids, vitamins and a large number of trace elements, which has a good effect on nourishing the five internal organs, strengthening the brain and improving intelligence. Pig liver has the effects of enriching blood, nourishing liver and strengthening brain. Pig brain has the effect of strengthening brain and stopping dizziness.
Lean pork has the function of nourishing yin and moistening dryness. Beef has the functions of strengthening the spleen, stomach and brain. Chicken can warm the middle warmer, replenish qi and strengthen the brain. Duck meat has the functions of nourishing yin and stomach, promoting diuresis to reduce swelling and strengthening brain. Bone marrow can tonify kidney, strengthen bone and strengthen brain marrow. Sea cucumber contains crude protein, fat, calcium and other ingredients, which has the effects of tonifying kidney, replenishing essence and strengthening brain.