Some foods not only help to develop intelligence, make thinking more agile, concentrate more, enhance memory, improve learning ability in an all-round way, stimulate people's creativity and imagination, but also help people cope with stress, overcome depression caused by slow thinking and eliminate pain.
1? Acetylcholine and lecithin
Recent studies in the United States, Britain, Canada and other countries point out that brain function and memory intensity are closely related to the content of acetylcholine in the brain in addition to active exercise and mastering the law of memory. Eating food rich in lecithin about an hour and a half before the exam can increase people's chances of winning. Experiments show that lecithin can improve human intelligence by 25%.
Choline-rich foods include barley malt, peanuts, eggs, veal liver, whole wheat flour, rice, trout, pecans with thin shells, etc.
2? protein
Adequate protein is a necessity for brain function. Many chess champions mainly eat protein before exhausting matches. Protein, especially fish, is an important brain food. But when eating, should we eat fish or carbohydrates first? Two competing amino acids in protein-alanine and tryptophan-compete to enter the brain first. The first cells entering the gray matter of the brain play an integral role.
If you want to stay awake after a meal, eat protein food first, then carbohydrates, that is, eat fish first, then potatoes and staple food; If you want to relax or take a nap after dinner, eat the staple food first. What to eat first is the key to the immediate impact of diet on brain power. If mental workers need to keep a clear head all day, start with a high-protein breakfast, and eat high-protein and low-carbohydrate lunch later.
In seafood, beans, poultry and meat, there are a lot of anthranilic acid, which is the main brain stimulating substance; Tryptophan is rich in cereals, bread, dairy products, potatoes, noodles, bananas, sunflower seeds and other foods. Although it is also the food that the human brain needs, it often has a direct inhibitory effect on brain power for a certain period of time, and it is easy to feel sleepy after eating.
3? glucose
The brain needs 100 ~ 150 grams of sugar every day. However, the sugar content in the nervous system is very small, and glucose is supplied by blood at any time. When the blood sugar drops, the oxygen consumption of the brain drops, and those who are light will feel tired and unable to concentrate on their studies, and those who are heavy will be in a coma.
It is especially easy to happen to people who don't eat breakfast. Fresh fruits and vegetables, cereals and beans are rich in glucose.
4? vitamin
Vitamins A, B and C are very helpful for abstract thinking and memory.
Vitamin C, known as the brain pump, is a necessary substance for the highest level of mental activity, which can increase the IQ by about 5.
Lack of vitamin B 1 will lead to depression, and lack of vitamin B2 will cause symptoms of depression, irritability and fear even for people with stable psychology. Lack of vitamin B6 will reduce serotonin, and less serotonin will lead to depression; Lack of vitamin B 12, manifested as emotional out of control or long-term fatigue, is easily mistaken for premature aging.
Vitamin E is the guardian of brain function, protecting nerve cell membrane and brain tissue from free radicals that damage brain power, prolonging life and slowing down aging. Rich foods include nut oil, seed oil, soybean oil, barley malt, grains, nuts, eggs and dark leafy vegetables.
Vitamin A can also protect brain nerve cells from free radicals. Rich foods include animal liver, fish oil, carrots, spinach, loose-leaf cabbage, sweet potatoes, pumpkins, apricots, papaya and all yellow or orange vegetables.
People with severe vitamin deficiency can take medicine to supplement, but they should follow the doctor's advice and don't overdo it.
5? mineral
Some minerals are also essential elements to activate the brain. Sodium, zinc, magnesium, potassium, iron, calcium, selenium and copper can prevent memory degeneration and nervous system aging, and enhance the system's resistance to free radicals. Many fruits and vegetables are rich in minerals.
Iron deficiency will reduce attention, delay the development of understanding and reasoning ability, damage learning and memory, and make academic performance decline; Lack of sodium will reduce the amount of information received by the brain; Zinc can enhance memory and intelligence, and prevent Alzheimer's disease. Zinc deficiency can make people sleepy, depressed and children's development stagnate. Potassium deficiency can lead to anorexia, nausea, vomiting and drowsiness; Calcium can activate neurotransmitters and improve memory efficiency. Calcium deficiency can lead to insanity, insomnia and spasm. Without magnesium, the synthesis of human lecithin will be inhibited, causing fatigue and memory loss.
Second, foods that enhance memory.
Some brain-nourishing foods are actually very common and inexpensive. Such as egg yolk, soybean, lean meat, milk, fish, animal viscera (heart, brain, liver, kidney), carrots, cereals, etc. These foods are not only rich in lecithin, but also easy to digest, which has a positive effect on the development of children's brain marrow.
1? Milk is rich in protein, calcium, vitamin B 1 and essential amino acids for the brain. Calcium in milk is the most easily absorbed. When you are overworked or insomnia, a cup of hot milk helps you fall asleep.
2? Eggs. Called the complete protein model by nutritionists, the absorption rate of human body is 99.7%. One egg a day is enough for normal people. People with poor memory can effectively improve their memory by eating 5 ~ 6 capsules a day (not suitable for people with high cholesterol). Children eat eggs properly from an early age, which is good for developing memory.
3? Fish. Can provide high-quality protein and calcium for the brain. The fatty acids contained in freshwater fish are mostly unsaturated fatty acids, which can protect cerebral vessels and promote brain cell activity.
4? Shellfish. The content of carbohydrate and fat is very low, almost pure protein, which can quickly supply the brain with a large amount of methionine. Therefore, it can greatly stimulate brain energy, improve mood and improve brain function. Taking shellfish as an appetizer can improve brain power as quickly as possible. But shellfish are more likely to accumulate toxins and pollutants in the ocean than fish.
5? Monosodium glutamate. The main component is sodium glutamate, which is the only amino acid involved in brain metabolism. It can increase acetylcholine in brain, promote intellectual development, maintain and improve brain function and improve memory.
6? Peanuts. Nuts such as peanuts are rich in lecithin, which can improve blood circulation, inhibit platelet aggregation, prevent cerebral thrombosis, delay brain function decline, enhance memory and delay aging. Is a veritable "longevity fruit".
7? Xiaomi. Dimensions B 1 and B2 are higher than m 1 ~ 1? Five times. Clinical observation shows that eating millet is beneficial to brain health care and can prevent aging.
8? Corn. Corn germ is rich in a variety of unsaturated fatty acids, which has the functions of protecting cerebrovascular and reducing blood lipid. Glutamate is high in content, which can promote the metabolism of brain cells and has a brain-strengthening effect.
9? Day lily can soothe the nerves and relieve depression, but it should not be eaten raw or fried alone to avoid poisoning. It is best to eat it dry and cooked.
10? Pepper. Vitamin C ranks first among vegetables and is also rich in carotene and vitamins. Capsaicin contained in pepper can stimulate taste, increase appetite and promote blood circulation in the brain. "Spicy" flavor is also a hormone in the human body to stimulate the pursuit of career success, which makes people energetic and active in thinking. Raw food is better.
1 1? Spinach. Rich in vitamins A, C, B 1 and B2, it is one of the best suppliers of brain cell metabolism. It also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence.
12? Oranges, lemons, oranges, grapefruit, etc. It contains a lot of vitamins A, B 1 and C, and is a typical alkaline food, which can eliminate the damage caused by a lot of acidic food to the nervous system. Eating oranges in moderation during the exam can make people energetic.
13? Pineapple is rich in vitamin C and trace element manganese, and low in calories. It is often used to replenish body fluids and improve memory.
14? Carrot. It can stimulate brain material exchange and relieve the pressure of back pain.
15? Avocado contains a lot of oleic acid, which is the energy source of short-term memory. Normal people can eat half an avocado every day.
16? Seaweed. Rich in chlorophyll, vitamins, minerals and protein, it can improve memory and attention.