Over 40 years ago, scientists have proven that there is a close relationship between mental abilities and the supply of vitamins and minerals to the body.
Over 40 years ago, scientists have proven that there is a close relationship between mental abilities and the supply of vitamins and minerals to the body.Intellectual performance depends on the right diet.How to eat to improve memory and concentration?What food is good for the brain?
The impact of diet on memory and concentration is undisputed.It’s foods that trigger hundreds of mechanisms that affect the intellectual functions of the brain.They stimulate the production of enzymes, hormones and chemical substances called neurotransmitters.Especially neurotransmitters play a significant role in the processes of remembering and recalling.These are the chemicals needed to transmit signals between nerve cells – neurons.Without these impulses it would be impossible to think, associate, acquire knowledge.
Diet for the brain is an important energy from complex carbohydrates
The brain constantly receives, processes and transmits millions of information.Although small (2 percent of body weight), it is very energy-consuming.It consumes as much as 20-25 percent.energy delivered to the body (in the fetal life more than half!).Its food is glucose and oxygen.
The brain itself uses almost half of the glucose circulating in the blood.The rest satisfy the need of other cells, including nerve cells, for energy.Without glucose and oxygen, they die only after 10-15 minutes.The source of glucose is carbohydrates.But that does not mean that you should eat sugar to nourish the brain.Sugar does not require digestion – instantly penetrates the blood and constitutes a calorific bomb, and at the same time a considerable difficulty for the pancreas.It has to produce a large amount of insulin to manage the amount of sugar (if the body does not need too much energy then the sugar will turn into a storage fat).
It is different with complex carbohydrates.They are found in seeds, cereal grains, wholemeal flour (white bread substitute!), Rice paddy, groats, potatoes, beans, lentils.Their digestion lasts some time.Thanks to this, sugar is released into the blood gradually – and the body can use it well.In addition, complex carbohydrates contain a lot of fiber and vitamins and minerals necessary for the proper use of nutrients.
Here you can read: Carbohydrates – training support
A diet for the brain that vitamins and minerals nourish the brain?
Particularly important for the mental development are B vitamins and essential fatty acids (EFA), the richest sources of which are fish and oils.
Vitamins from group B, especially choline (vitamin B4) and niacin (B3, or PP), are responsible for the smooth functioning of the nervous system.They occur even in soybeans and in bread from full milling.Vitamin B3 deficiency causes, among othersweakness of memory, problems with attention and association, insomnia.People who eat sweets and drink alcohol need it 2-3 times more than the norm.
Niacin is in tuna, liver, turkey meat, whole grains, dry beans and peas, sunflower seeds, peanuts (they need to be properly stored – just a little moisture to be infected with a mushroom that produces highly carcinogenic toxins).
Lecithin is the best source of choline needed for acetylcholine – one of the neurotransmitters.It significantly improves memory.Choline deficiency leads to drowsiness, senile dementia and decreased memory capacity.This was discovered by scientists dealing with Alzheimer’s disease.Lecithin is found in peanuts, soy and wheat germ.You can also buy it at the pharmacy.Attention!Good lecithin contains over 30 percent.phosphatidylcholines (it is worth checking the composition).
Iron is an oxygen carrier.It is in nuts, legumes, stone fruit, leafy vegetables, raisins.Its deficiency impairs the ability to reason and learn.
Zinc, the greater amount of which is detected in the organisms of children with outstanding intelligence, is in oysters.But we do not have to bring them from Marseilles abundantly also in pumpkin seeds.
Magnesium is indispensable for the production of enzymes co-operating with vitamins B1 and B6.Together in calcium it helps in the transmission of neuromuscular impulses.Protects against heavy metals that damage the brain.Like vitamin B, it is washed out by coffee and alcohol and destroyed by nicotine.It is difficult to assimilate it, so it is worth taking pills.
Potassium improves the oxygenation of the brain.Its sources include grapes, bananas, oranges, apricots, avocados, melons, nectarines, peaches, tomatoes and potatoes.
Phosphorus improves mood, increases intelligence, adds vitality.It is needed so that memory does not disappoint us.He’s got a lot of fish.
Linoleic acid (CLA) is found in fish and vegetable fats.Its lack results in reduced concentration, loss of memory, apathy and even hallucinations.
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