1, protein
30% of brain cells are protein. High-quality protein with balanced amino acid structure plays a leading role in brain intelligence activities. Protein is the material basis of intellectual activities, and it is the main substance to control the process of brain cell excitation and inhibition. Protein has excitatory and inhibitory effects in the brain. It can be said that people's thinking and memory ability is attributed to protein. Eat more foods rich in amino acids.
Foods rich in protein: whole wheat bread, honey, sunflower seeds, tremella, eggs, milk, mutton, chicken, etc. are rich in high-quality protein, which can quickly replenish nutrients such as amino acids to the brain. In addition, non-cultured fish (fish and shrimp), lean meat, duck meat, soybeans and bean products are also foods with high content in protein. According to research, fish and shrimp are rich in high-quality trace elements such as protein, zinc and iron.
2, vitamins
Vitamins are indispensable to the brain. Adequate vitamin C can make the brain function flexible and sharp, and improve IQ. Vitamin C, vitamin B, vitamin E and vitamin D can all strengthen the function of protein and promote the excitement of brain cells.
Foods rich in vitamins: peaches, sesame seeds, squid, dairy products, eggs, millet, mushrooms, peppers, green vegetables and fresh fruits, with high contents of vitamin B and vitamin C. Especially because fruit is an alkaline food, it can eliminate the fatigue caused by the accumulation of acidic metabolites during mental activities.
3. Fat
Fat is the main substance to strengthen the brain and plays an important role in exerting the complex and subtle functions of the brain. It is advisable to eat more nuts, sesame seeds and animals raised in natural conditions. Nuts contain a lot of protein, unsaturated fatty acids, lecithin, inorganic salts and vitamins. Regular consumption is conducive to improving the nutritional supply of the brain. 50% of brain cells are composed of unsaturated fatty acids.
Foods rich in unsaturated fatty acids: sardines and cod are the first fish to contain unsaturated fatty acids, along with oysters, squid, shrimp, salmon, vegetable oil, pine nuts, sunflower seeds, peanuts, pumpkin seeds, watermelon seeds, sesame seeds and walnuts.
4. carbohydrates
Carbohydrate is the energy source of brain activity. After carbohydrates are decomposed into glucose in the body, they become an important energy source for the brain. Eat coarse cereals, brown rice, brown sugar, cakes and other foods in moderation.
5. Trace elements
Attention should be paid to supplementing the brain with essential trace elements and macro elements. The following are some examples of common key nutrients:
Iodine: Iodine is an important component of thyroxine. If it is lacking, it will lead to hypothyroidism, make people fidgety, weaken their interest and decrease their intelligence. Kelp and seaweed are rich in iodine.
Germanium: Germanium participates in the genetic process in the human body and strengthens intelligence. It is called the "wisdom element" of the brain and is contained in ginseng and natural mineral water. Zinc: Zinc is essential for protein and nuclear synthesis in the brain. Zinc deficiency for 48 hours will cause protein synthesis disorder, interfere with cell division, and cause mental decline. Foods with high zinc content are colored, meat, eggs and nuts.
Iron: Iron is closely related to brain perception, because the source of brain nutrition is basically supplied by fresh blood. When the supply of qi and blood is sufficient, the oxygen transmission function of the red sperm brain will be improved, and the brain will get enough oxygen, which will make people think quickly and enhance their memory. Animal liver, beans, black beans, black fungus, black sesame seeds, brown sugar and other foods are rich in iron.
Calcium: Calcium can inhibit the abnormal excitement of the brain and make the brain enter a normal working and living state. Sufficient calcium is supplied by the human body. After the normal metabolic process of the body and the brain, it will give healthy nourishment to brain cells and tissues, so that a person has the advantages of less attention and calmness in extraordinary circumstances, and ensures that the brain works hard and efficiently.
6. What is good for the brain?
1, eating citrus fruits to prevent dementia
Citrus fruits such as oranges, oranges and grapefruit are rich in flavanones, which helps to improve perception and recognition and protect the brain. Moreover, among all fruits, citrus fruits have the strongest antioxidant activity, among which antioxidants can help reduce or limit the oxidative damage of cells and play a role in preventing Alzheimer's disease. Eating an orange and half a grapefruit every day, or eating two chamomiles, has a good effect on preventing dementia and stroke, but be careful not to use fruit juice instead, because many fruit juices contain too much sugar, which is easy to increase the risk of diabetes.
2, eat nuts to enhance attention
Many nut foods contain unsaturated fatty acids and vitamin E, which is good for brain health. And nuts can stimulate the body to secrete protein to protect the brain. Sticking to eating nuts every day can effectively reduce the risk of stroke and limit the intake of saturated fat; Eating 0/5g of walnut/kloc-and 7.5g of hazelnut or almond every day is helpful to improve cognitive and brain health, memory and concentration.
3. Eat chocolate to improve thinking ability
Chocolate contains catechin, which has a good health care effect on the brain. Catechin also helps to lower blood pressure and protect nerve cells from damage. Drinking two cups of hot chocolate every day helps to improve thinking ability, but it should be noted that chocolate contains caffeine, which is easy to stimulate nerve excitability, so it needs to be eaten in moderation.
Eating berries can improve memory.
The berries we often eat are mainly blueberries, cherries, strawberries, blackcurrants, grapes and other varieties. These fruits all contain flavonoids and anthocyanins, which will affect blood vessels. Eating two handfuls of blueberries, or a handful of grapes, or seven strawberries, plus 14 cherries, will help the blood leave the brain area for memory processing and help improve memory. However, it should be noted that the sugar content of berries is not low, and eating them will help.
Eating fish can reduce the risk of dementia.
The temporal lobe of the human brain has a memory center. The memory center of people who often eat fish is larger than that of people who seldom eat fish 14%. Many deep-sea fish contain omega-3 fatty acids and vitamin D. Adequate intake of omega-3 fatty acids and vitamin D is helpful to improve intelligence and reduce the risk of dementia in the elderly. So eating fish at least once a week is very helpful for brain development.
6. Eat olive oil to prevent brain aging
Olive oil contains about 10%- 15% of antioxidant factors such as saturated fat and polyunsaturated fatty acids, among which monounsaturated fatty acids account for more than two thirds. Antioxidants in olive oil can help delay brain aging, and young people can relieve brain fatigue and reduce brain damage; Eating by the elderly can slow down the functional degradation of brain nerve cells and prevent brain atrophy.