There are the following brain-nourishing foods:
1: There are walnuts, black sesame seeds and peanuts.
2: Jujube, Lycium barbarum and longan.
There are the following brain-nourishing foods:
1: There are walnuts, black sesame seeds and peanuts.
2: Jujube, Lycium barbarum and longan.
There are the following brain-nourishing foods:
1: There are walnuts, black sesame seeds and peanuts.
2: Jujube, Lycium barbarum and longan.
Eat more fish, especially deep-sea fish. 4. Bean products and dairy products.
Egg yolk and animal bone marrow.
These foods are rich in protein, linoleic acid and vitamins. At the same time, it contains calcium, calcium, iron, selenium and other nutrients that are very beneficial to the brain. Of course, we should also pay attention to balanced nutrition and reasonable diet, which is more conducive to good health and brain health.
In addition to diet, we should also exercise reasonably, such as walking, doing brain exercises and combing our hair gently. At the same time, we should read books and play intellectual games to enhance our intelligence. As the saying goes, if you use it, you will enter; If we don't use them, we will retreat. Listen to light music in your spare time, chat with friends and relatives, and communicate more. At the same time, sleep well according to the schedule. Only a reasonable diet, scientific exercise and a good attitude can we have a good body and a good attitude!
If you want to remember well, you must first replenish your brain. Besides the well-known walnuts, what other foods can nourish the brain? Let's have a look! Quail eggs are rich in lecithin, which can help to synthesize an important neurotransmitter-acetylcholine and improve memory. The content of cephalin and lecithin in quail eggs is 3~4 times higher than that in eggs, which is suitable for infants with developing brains and people who have been engaged in mental work for a long time. The easiest way to eat quail eggs with the least nutritional loss is to cook them. Chinese medicine believes that longan can tonify the middle energizer, strengthen the spleen, soothe the nerves and improve intelligence. Longan is generally eaten fresh, and dried longan can be cooked in porridge or eaten as a snack. But longan is easy to get angry when eaten, so pay attention to eating it in moderation at one time. In addition, although longan is intelligent, it is not recommended for pregnant women. Millet belongs to coarse grains and is rich in amino acids and B vitamins. The content of vitamin B 1 (0.33mg/ 100g) is more than twice that of rice (0. 16mg/ 100g). Vitamin B 1 plays an important role in nerve tissue. As a coenzyme, it can maintain normal energy metabolism in the body. If vitamin B 1 is deficient, it will slow down gastrointestinal peristalsis and cause constipation and loss of appetite.
If adult women take millet instead of rice as their daily staple food (300g), the vitamin B 1 can reach more than 2/3 of the recommended intake. Millet can be cooked in porridge alone, steamed with nuts such as walnuts, rice or other miscellaneous grains, or ground into millet rice cakes, dipped in sugar or bean paste.
DHA/EPA are essential polyunsaturated fatty acids, which are indispensable in the early development of central nervous system and vision. In order to obtain these two nutrients as much as possible, the following fish are preferred:
Salmon, hairtail, pomfret, saury etc. In the deep sea, there are bass and silver carp. Common in freshwater fish, it is rich in DHA/EPA and has a very good health care effect on the brain. You can steam it thoroughly or fry it with a little oil.
Day lily is called "brain tonic" in many countries and regions. Its rich lecithin is a component of many cells in the body, especially brain cells, which plays an important role in enhancing and improving brain function. It contains protein, fat, calcium, iron, vitamin B 1, etc. It is also a substance needed for brain metabolism.
Daylily can be cold-mixed and cooked with mushrooms and pork, which is especially suitable for the elderly with memory loss and Alzheimer's patients. Sea cucumber is rich in calcium, iron, zinc and vitamins, which is very helpful for improving memory and promoting growth. Two kinds of unsaturated fatty acids are highly unsaturated fatty acids indispensable for brain nutrition, so they are especially suitable for growing children and office workers who consume a lot of brain power.
Sea cucumber can be braised in brown sauce, fried with onion and boiled with millet, or it can be chopped and cooked with mushrooms and eggs. It is very delicious. Broad beans are rich in protein, minerals and vitamins, especially calcium, zinc, manganese, phospholipids, etc., which have a regulating effect on brain and nerve tissue. There is another nutrient that has to be mentioned, and that is choline. It can cross the blood-brain barrier and promote the growth and development of cells in brain memory area.
Broad beans can be eaten directly, and the taste of peeled pods is the best. You can also put ginger, pepper, fennel and other spices to cook "fennel beans". Scrambled eggs with green beans are also good. Cook fresh broad beans, fry them with eggs and sprinkle with salt. After slightly blanching the broad beans, change the water to boil and cook them, add lactone tofu, sprinkle some laver and shepherd's purse and cook them into broad bean soup, which is also delicious.
References for this article:
① Brain-nourishing food that children should eat in Health Times (20 18-0 1-09).
② Health Times 20 1 1-05-02 "The most powerful brain-nourishing food"
③ Health Times (20 15-04-20) eats green broad beans to nourish the brain in late spring.
fish meat
The most talked about brain food is fish.
Fish contains globulin, albumin and a lot of unsaturated fatty acids, and is also rich in calcium, phosphorus, iron and vitamins. Proper intake can enhance and improve children's memory.
At the same time, fish is also called children's natural brain gold. Just remember, after stewing, when feeding the child, be sure to prevent the fishbone from getting stuck on the child.
bean
There are many kinds of beans, and the common bean products are tofu and bean sprouts. Tofu, in particular, has a delicate and smooth taste, and even children can eat it completely, which can play a role in strengthening the brain and improving intelligence.
Eggs (of hens)
Eggs contain more lecithin, which can increase the release of acetylcholine in the brain and improve children's memory and acceptance.
If children eat 1-2 eggs for breakfast every day, they can not only strengthen their bodies and brains, but also make them energetic in their studies.
soybean
Soybean is rich in high-quality protein and unsaturated fatty acids, which is the basic component of brain cell growth and repair.
Soybean also contains 1.64% lecithin, iron and vitamins. Proper intake can enhance and improve children's memory.
milk
Every 100g of milk contains 3.5g of protein and 0/25mg of calcium.
Calcium in milk can regulate the excitability of nerves and muscles. Drinking a glass of milk after breakfast every day is conducive to improving cognitive ability and ensuring efficient brain work.
In this world, I believe that most people want their IQ to be as high as possible. For teenagers who are studying, it is even more necessary to supplement the nutrition of the brain regularly. Because the shape of walnut is similar to that of human brain, and it is delicious and nutritious, many people think that only walnut is the most brain-nourishing food. But this is not the case. There are five other foods that are also "brain experts". Have you eaten?
1. pumpkin
Pumpkin is a common food on people's table. Its cooking methods are very rich, it tastes sweet and glutinous, and it is very popular with people. In fact, pumpkin not only tastes delicious, but also has good health care function. It contains some substances that can prevent neurasthenia in the brain and prevent memory loss. It is also helpful to promote human growth and anti-aging.
(hen's) egg
Most people only know that eggs are rich in protein, but they don't know that eggs also play a good role in nourishing the brain. Eating an egg every day by growing teenagers can not only make the body grow and develop better, but also promote the nerve development of the brain and enhance memory. In addition, middle-aged and elderly people often eat eggs, which can protect blood vessels and prevent cardiovascular and cerebrovascular diseases.
3. Xiaomi
Anyone who cares about health knows that eating more whole grains is good for health, and millet is one of the nutritious whole grains. Regular consumption can not only enhance the digestive function of the stomach, but also strengthen the spleen and brain. Women often eat it, which can strengthen the antioxidant function of the skin and delay the speed of skin aging.
4.bighead carp
The scientific name of bighead carp is cod, which is very nutritious. Eating this fish regularly can promote the development of brain cells and enhance our memory function. Related research shows that people who regularly eat this kind of fish have much less risk of developing Alzheimer's disease. In addition, some substances it contains have anti-aging ability, and also have a certain effect on warming the spleen and stomach.
5.bananas
Many people know that bananas can promote digestion and prevent constipation, but in fact bananas also have the effect of strengthening the brain. Eating regularly can not only supplement the nutrients needed by the body, but also protect our cardiovascular and cerebrovascular diseases and enhance the metabolic function of the human body.
Besides walnuts, these five foods are also "natural brain tonic" for friends who want to replenish their brains. Eating more at ordinary times is good for their health.
Most people seem to look forward to "brain tonic". Maybe it can improve intelligence, relieve brain fatigue quickly and enhance learning and working ability.
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Most people's intelligence will reach its peak at the age of 20~30, and it is difficult to improve after that.
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The main fields of scientific research are the "development" and "aging" of the brain. Eating the following foods every day is conducive to delaying the aging process of the brain and reducing the risk of diseases including stroke.
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1. Foods rich in phospholipids (including cephalin and lecithin)
Phospholipids are an important component of brain cells, brain tissues and cerebrospinal fluid. 20% to 30% of the whole brain tissue is phospholipids. A person's daily intake of phospholipids required by physiology will make him smart, quick-thinking, less tired and maintain a high IQ level.
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Foods rich in phospholipids include animal brain, liver, soybean, eel, loach, lobster sauce, egg yolk, sesame and sunflower seeds.
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2. Rich in high-quality protein food.
The metabolism of brain cells needs high-quality protein, especially protein, which is rich in lysine. Because lysine is closely related to thinking activities, when the human body lacks lysine, memory will decline. High-quality protein comes from fish, meat, eggs, milk and beans.
Foods rich in lysine include beef, sesame seeds and sunflower seeds.
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3. Foods rich in trace element zinc
Zinc is related to Alzheimer's Harmo's disease-when zinc is deficient, the enzymes that make and repair the basic coding molecular DNA will be inactivated, which will lead to the mental loss of the elderly and form Alzheimer's Harmo's disease.
Foods rich in zinc include oysters, marine fish, meat, liver and shrimp skin.
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4. Foods rich in B vitamins
? VB 1, VB2, VB6 and VB 12 are all important substances to improve brain function.
Foods rich in B vitamins include soybeans, nuts, egg yolks, rice bran and various yellow-green vegetables.
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5. Linoleic acid
Linoleic acid is an important substance for constructing nerve fibers, which is directly related to the growth, development and function of brain cells.
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Foods rich in linoleic acid include walnuts, soybeans and peanuts.
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Author: Heroes (Xing)
National second-class public dietitian
Licensed Chinese pharmacist
First-class lecturer of Jiuwei Health College
The composition of the brain The brain is the highest part of the nervous system and consists of the cerebral cortex (cerebral cortex), medulla and basal nucleus. Among them, the cerebral cortex is the most developed and concentrated place of neurons, and it is the organ of thinking, which dominates all activities in the body and regulates the balance between the body and the surrounding environment. Therefore, the cerebral cortex is the material basis of higher nervous activity.
What will the brain degenerate into? 1, natural death: aging is a natural law. The thickness of cerebral cortex is about 2-3 mm, with a total area of about 2200 square centimeters. It is estimated that about 654.38+million brain cells die every day, and brain cells cannot regenerate. When the number of cells is less than a certain level, people's memory, cognitive ability and thinking ability will obviously decline. What we can do is to try to maintain the ability of the remaining cells.
2. External influence: It is considered that oxidation and inflammatory factors are the main causes of brain cell aging. Oxygen free radicals consume natural antioxidants in human body, increase the damage to cell membrane lipids, and greatly damage the ability of brain cells to effectively transmit information. Inflammation further aggravates the existing oxidative damage, especially to the central nervous system. Inflammation and oxygen free radicals combine to form an infinite cycle of "cell damage-dysfunction", which eventually leads to the decline of cognitive ability and memory.
What are the main brain-nourishing foods? Therefore, any food that helps to prevent the degeneration/aging of the cerebral cortex, increase the nutrition and energy of the cortex and enhance the vitality of brain cells can replenish the brain. To put it bluntly, food is diversified and the diet is balanced. If you want to list the key foods, you can refer to the following:
1, food rich in omega -3 fatty acids
Especially foods containing DHA. You know, fat accounts for about 60% of the dry weight of the brain, and DHA accounts for 20% of the dry weight of the brain, that is, 1/3 of brain cell lipids is DHA. DHA helps to maintain the elasticity and fluidity of brain cell membrane, and can optimize cell signal transduction, making cell-to-cell communication smoother.
Fatty marine fish, such as salmon and cod, are excellent sources of DHA. In addition, foods rich in α -linolenic acid, such as flaxseed and walnut, are also helpful for nourishing the brain, because α -linolenic acid can be converted into DHA in the human body (but the conversion amount is small).
2. Foods rich in choline and phospholipids
(1) Choline is widely found in eggs, soybeans, animal livers and other foods, which can increase the concentration of acetylcholine in human brain. Acetylcholine is a neurotransmitter and a "messenger" of communication between brain cells. Acetylcholine is closely related to brain memory and learning process. After the age of 30, the level of acetylcholine in the body will drop significantly.
(2) Phosphatidylserine (PS) usually exists in phospholipids of eggs and soybeans together with choline, which is another multifunctional memory enhancer. PS plays an important role in brain health: it improves the utilization rate of acetylcholine, reduces the level of stress hormone cortisol (high cortisol level will lead to depression, obesity, memory disorders and other problems), and promotes the release of dopamine, an important nerve for improving mood and action control. PS is also an antioxidant, which can effectively resist free radical damage and inhibit inflammatory reaction.
3. Foods rich in antioxidants
(1) Directly protect brain cells: Polyphenols such as anthocyanins, proanthocyanidins and their oligomers can directly cross the blood-brain barrier and reach nerve cells, effectively shielding inflammatory factors and free radicals from attacking brain cells, and improving age-related memory and cognitive decline. Most of them exist in dark fruits and vegetables, such as blueberries, blackcurrants, purple grapes and pomegranate.
For example, grape seed extract is not only a well-known fruit ingredient in the beauty industry, but also contains polyphenols with broad-spectrum antioxidant effect: it can help various organs, including the brain, fight against premature aging, diseases and functional decline. Grape seed extract can not only promote blood circulation by strengthening capillaries, arteries and veins, but also prevent the formation of neuritis spots, which are extracellular deposits of β -amyloid protein in brain gray matter, which can seriously damage the brain of Alzheimer's disease.
(2) Indirect protection of brain cells: Other antioxidants, such as vitamin E, vitamin C, beta-carotene, lycopene, coenzyme Q 10, etc., help to reduce lipid peroxidation deposition in blood vessels, maintain smooth blood flow, and indirectly enhance brain cell nutrition. Because the blood flow in the brain accounts for 15% of the cardiac output, the blood flowing through the brain in one day is 2000 liters. Insufficient blood supply will also accelerate the decline of brain cells.
4. Foods that help dredge blood vessels
The reason is the same as above-the brain needs a smooth and sufficient blood supply. This kind of food includes vegetables, fruits, bacteria and algae rich in dietary fiber, as well as marine fish and nuts.
The dietary fiber rich in fruits and vegetables helps to reduce the absorption of cholesterol and fat, and also contains antioxidant elements; Some polysaccharides in bacteria and algae also help to reduce the risk of arteriosclerosis; Polyunsaturated fatty acids in marine fish and nuts also help to lower blood lipid levels.
Summary: To nourish the brain, eat more marine fish, soybeans, eggs, all kinds of dark fruits, vegetables, nuts, bacteria and algae.
There are many brain tonic things. 10 the most brain-nourishing foods here are carefully selected, and the selection criteria are all foods that are often seen around, available everywhere, inexpensive and generally affordable.
1, walnut
Walnut brain tonic is * * * knowledge, needless to say here. But don't eat more than five a day.
2. Fish
Fish is one of the first choice foods to promote intellectual development. Fish head is rich in lecithin. Fish is also an excellent source of high-quality protein and calcium.
3. Milk
Calcium in milk is most easily absorbed by people and is an indispensable and important substance for brain metabolism.
4. Kiwifruit
Without vitamin c, the brain can't work smoothly.
5. Sesame
Phospholipids are an important component of brain cells, brain tissues and cerebrospinal fluid. 20% to 30% of the whole brain tissue is phospholipids. Sesame is rich in phospholipids.
6. eggs
Eggs are also rich in phospholipids. In addition, eating one or two eggs a day can supply enough choline to the body, which is of great benefit to protecting the brain and improving memory.
7. Soybean
Soybean is rich in B vitamins. Vitamin B 1, vitamin B2, vitamin B6 and vitamin B 12 are all important substances for improving brain function. In addition, soybeans are also rich in phospholipids.
8.peanuts
Peanut is rich in lecithin and cephalin, which is an important substance needed by nervous system. It can delay the decline of brain function, inhibit platelet aggregation and prevent cerebral thrombosis.
9.spinach
Spinach is cheap and humble, but it is a brain-nourishing vegetable. Because spinach is rich in vitamins C, B 1 and B2, it is one of the "best suppliers" of brain cell metabolism. In addition, it also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence.
10, day lily
Day lily is called "brain tonic" and has the effect of calming the nerves. It contains 15 times as much protein, fat, calcium and iron as spinach, so eating day lily often is very beneficial to strengthening the brain.
What is the most brain-nourishing food? Healthy ascetic, let's talk!
Nowadays, children and adults have heavy homework. Long-term high-intensity work, static work and bad sitting posture will all cause people's fatigue, and everyone is under great pressure. The pressure and competition of entering a higher school make the nerves unable to relax, which will affect memory. So what can you eat to replenish your brain?
What foods can strengthen the brain and improve intelligence? 1: beans and their products
Beans and their bean products are rich in protein, fat, vitamins and glutamic acid, and glutamic acid is the basis of brain activity, and beans are the first choice for brain food.
2: Walnut
Walnut kernel contains more essential protein and unsaturated fatty acids, which can delay human aging, nourish brain cells and enhance memory.
3: Fish
Protein in fish is nutritious and easily absorbed by human body. Regular consumption can effectively strengthen the brain. Not only that, fish stew nourishes the stomach and is suitable for people with weak spleen and stomach.
4: Eggs
Eggs are rich in high-quality protein, which is called the complete protein model. Its lecithin is beneficial to the development of nervous system, can strengthen brain and improve intelligence, and is helpful to improve memory.
Eat less salty food in daily life and put as little monosodium glutamate as possible when cooking, otherwise it will damage the brain and affect development.
The brain is the highest part of the human nervous system, the largest and most complex structure in the central nervous system, and the material basis of higher nervous activity, such as consciousness, spirit, language, learning, memory and intelligence.
Maintaining normal brain function requires a variety of nutrients, and the long-term lack of some nutrients will affect the normal operation of the brain. According to related research, there are eight kinds of nutrients that play an important role in brain growth and development: protein, fat, calcium, vitamin C, sugar, B vitamins, vitamin A and vitamin E. Therefore, foods rich in these eight substances can be counted as brain-nourishing foods.
Here are some foods with good brain-strengthening and intelligence-improving effects:
walnut
Walnut is rich in unsaturated fatty acids, which is beneficial to improve brain tissue structure, supplement brain power and enhance memory. However, walnuts contain more oil and are not easy to digest, so it is not advisable to eat too much every day.
2. Milk
Milk is rich in protein, calcium and various amino acids needed by the brain, which is very beneficial to brain health. Moreover, calcium in milk is most easily absorbed by the human body and is an indispensable and important substance for brain metabolism. In addition, milk is rich in vitamin B 1, which can promote the development of brain nerve cells and has the effect of calming the nerves and helping sleep.
Step 3 fish
Fish is rich in high-quality protein, unsaturated fatty acids, calcium, iron, phosphorus, vitamin B 12 and other elements, which are essential elements to maintain the normal operation of the brain and help to improve the memory and understanding of the brain. Generally speaking, freshwater fish contains less unsaturated fat than deep-water fish, so it is suggested that freshwater fish and deep-water fish should be eaten alternately at the ratio of 1:2, which can not only strengthen the brain and improve intelligence, but also protect the health of cardiovascular and cerebrovascular diseases.
4. eggs
Eggs such as eggs, duck eggs and quail eggs are rich in protein, and yolk is rich in lecithin. Lecithin can produce rich acetylcholine after enzymatic decomposition, which plays an important role in protecting the brain and improving memory.
peanut
Peanut is rich in lecithin and cephalin, which is an important substance needed by nervous system. It can effectively delay the decline of brain function, inhibit platelet aggregation and prevent cerebral thrombosis.
6. Corn
Corn germ is rich in unsaturated fatty acids such as linoleic acid, which can protect cerebrovascular and reduce blood lipid. Moreover, corn seeds are rich in glutamic acid, which can effectively promote the metabolism of brain cells and have a good brain-strengthening and brain-benefiting effect.
7.quinoa
The protein content of quinoa is extremely rich, as high as 16%-22%. Quinoa contains many essential amino acids and minerals such as calcium, magnesium, phosphorus, potassium, iron, zinc, manganese and copper, which is very beneficial to promoting intellectual development.
8. Oil
Edible oil is rich in phospholipids, lecithin, choline and other components, which plays an important role in the development and metabolism of brain cells and cranial nerves, and has a good brain-strengthening and intelligence-improving effect. Linseed oil, walnut oil and olive oil are all oils beneficial to human health. They are not only conducive to maintaining the normal operation of brain function, but also have the functions of improving eyesight and enhancing immunity.
But when you eat oil, you should pay attention to changing the oil frequently, and don't eat only one oil or one brand of oil for a long time.
Finally, it should be noted that excessive supplementation of certain nutrients may also have negative effects and fail to achieve the effect of nourishing the brain. Therefore, if you want to replenish your brain, the most important thing is to ensure a balanced diet.
A: Eating your own heart is the most nourishing brain! Believe it or not, this is my secret recipe, especially recommended to you, because you are a bosom friend. The listener teaches, not the listener saves himself. Don't get involved in this secret recipe. Ha ha.