How to eat an intellectual: 5 natural boosters for the brain

Why do I want to have as many think

The brain, like any other organ in our body needs food. brain cells - neurons - a very selective and voracious. It is estimatedBrain Energy Metabolism: Focus on Astrocyte-Neuron Metabolic CooperationThat the total mass of the brain cells of 1/50 of body weight, while their "sustenance" our organism uses 1/5 to 1/4 of oxygen and glucose from food assimilated.

Intense brain activity increases energy consumption. It would seem that eating more sweet - and everything will be fine. But things are not so simple. Too much glucose in the blood is almost as bad11 Reasons Why Too Much Sugar Is Bad for YouAs low. Sudden changes do not help the brain to work efficiently, especially under conditions of high mental stress. Therefore, nutritionists recommendBrain food start the morning with food rich in slow carbohydrates.

Which foods help the brain work better

1. Cereals

Breakfast comprising Oatmeal flakes - perfect Brain food. Made from whole grain, they retain useful properties of this cereal, but, unlike cereals, prepared quickly or are eaten raw, without heat treatment.

Carbohydrates make up more than half the weight of oats - 66%, but the share of the "fast" sugar accounts for only 1%. More 11% are food fibers, and the remaining percentages - starch. It is mainly represented by long chains of glucose molecules linked - the main brain fuel.

Starch was slowly splits and feeds the body with energy gradually, without sudden surges.

Oats contain extremely useful beta-glucans - digestible dietary fiber. Under the action of gut bacteria, it splits, absorbed and benefitsBeta glucans our body. Beta-glucan is recommended: Athletes train hard - to withstand the onslaught of higher loads, people after surgery - to recover quickly, as well as patients with chronic syndrome fatigue.

It is necessary to take into account those components of oat, such as zinc, iron and vitamins of group B. Similar properties to varying degrees, have all whole grains: barley, wheat, and others. However oats in this group - a consummate leader.

How much

daily recommendedHow many grain foods are needed daily? eat a half cup (about 30 g) of dry oat cereal, such as cereals. Whole grain products - about 170 grams per day.

2. Walnuts

Noticed that the walnut kernels even resemble the brain? Perhaps nature itself suggests to us why they were there.

The positive effect of diet containing 15% nuts, noted in mice. In comparison with a conventional food, enrichment of the diet led to an improvementDietary supplementation of walnuts improves memory deficits and learning skills in transgenic mouse model of Alzheimer's disease. memory and learning ability.

In 2015, it was found during the studyA cross sectional study of the association between walnut consumption and cognitive function among adult us populations represented in NHANESThat the use of about 10.3 grams of walnuts a day improves the passage of cognitive tests.

These studies generally confirmedNew UCLA research suggests walnuts may improve memoryThat eat walnuts good for the brain and for the nervous system.

How much

recommended2015-2020 Dietary Guidelines for Americans 140 g of purified eat nuts per week (about 20 g per day).

3. Almond

Like walnuts, almonds is a natural source of nutrients that are beneficial to the brain. Such an action is called neuroprotective medicine - improves memory and attention, which increases the ability to learn.

In the study,Nootropic and hypophagic effects following long term intake of almonds (Prunus amygdalus) in rats with rats, it was found that consumption of almonds has improved the brain function of a group of animals compared with individuals on a normal diet.

Furthermore, after two weeks of use almond (average 56 g per day) was observedThe effect of almonds on inflammation and oxidative stress in Chinese patients with type 2 diabetes mellitus: a randomized crossover controlled feeding trial. decrease in the content of toxic substances in the blood of patients with Type II diabetes.

How much

daily recommendedHow do I count the oils I eat? eat 3 teaspoons (about 15 g) were peeled almonds.

4. A fish

Since the brain is 60%Essential fatty acids and human brain. consists of fat, it is necessary to include them in your diet. Particularly valuable in nutritional sense, are omega-3 polyunsaturated fatty acids: eicosapentaenoic, docosapentaenoic and docosahexaenoic. The human body can not synthesize their own, so these substances are called essential.

The highest content of finished omega-3 found in fish: mackerel, anchovies, sardines, herring, tuna, trout and haddock.

In 2009 it was published the results of a large Swedish study involving men aged 15 years. These food questionnaires concerning including collated in 3 years with frequency of use of fish the results of tests of intellectual development in military recruits evaluation system (in 3972 participants). researchers foundFish intake of Swedish male adolescents is a predictor of cognitive performance.That young people who have indicated that eating fish once a week or more, - passed the tests with better results than those who ate it less frequently.

In addition to arguments listed above: fish is a valuable source of protein, vitamin D, of phosphorus and other substances required for the smooth operation of the brain.

How much

It is recommended to eat fish at least twice a week (finished serving about 100-150 g). With daily use rateHow much food from the Protein Foods Group is needed daily? is about 30 g of the finished fish or seafood.

5. Dark chocolate

Clarification of "dark" is very important. A list of useful properties7 Proven Health Benefits of Dark Chocolate product has a cocoa mass content of not less than 70%. As a panacea for fast recovery of its forces used for a long time, for example, he was a member of the polar expedition menuNansen's Fram expedition Fridtjof Nansen in the 1893-1896 biennium.

The content of trace elements in it is really impressive.

The tile chocolate contains: stimulants theobromine (810 mg) and caffeine (81 mg), about 46 grams of carbohydrates, of which sugar accounted for 24.2 g

results of the studyThe Effect of Flavanol-rich Cocoa on the fMRI Response to a Cognitive Task in Healthy Young People in healthy young men who received over 5 days with food active ingredient cocoa (Flavonols, 150 mg), showed an improvement of blood supply to areas of the brain responsible for decision mental tasks.

According torandomized study of the acute effects of cocoa-rich chocolate on the vascular function and cognitive performance of yiung and healthy adults 2018, even a one-time use of 20 g of dark chocolate can improve performance memory in healthy young men aged 18-27 years.

How much

It is recommended to eat chocolate, considering the rules Sugar Recommendation for Healthy Kids and Teens sugar consumption: no more than 100 grams, or one tile in the day.

Finally

All of these products should be a part of a balanced diet. Do not eat them alone and in the case of nuts - in proportion to lower the share of other foods rich in fats. If you suffer from any disease, can not tolerate certain foods, or are prone to allergies - consider your dietary restrictions and features. In doubt - consult your doctor.