To stimulate our intelligence, it is not enough just to be a teacher and general culture. To take care of our brain, we must also pay close attention to what we eat by consuming a large amount of nutrients useful to our intellectual performance.
Here is a list of the foods to consume.
More than half of the gray matter is made up of lipids which are the most energy macronutrients, including omega 3 found in most fish. Prefer small fatty fish such as sardines, mackerel and anchovies. For an adult, it is recommended to consume fish two to three times a week.
Dairy products are the source of proteins necessary for the proper functioning of the brain, and vitamins B2 and B12 that promote intellectual development. If you want to avoid milk of animal origin, vegetable milk such as almond milk is just as beneficial for brain health. It promotes concentration and improves memorization.
Often denigrated, the liver is a mine of essential benefits and nutrients. It is rich in iron and also contains proteins, phosphorus, potassium, magnesium, calcium and vitamins (A, D and B). Whether veal, lamb or beef, all livers are worthy from a nutritional point of view.
Since the brain does not have glucose reserves, it is essential to supply it with cereals. These foods are absorbed slowly and are gradually distributed in the blood to provide the brain with the necessary intake of carbohydrates. Grain products should preferably be eaten in the morning at breakfast and at lunch: wholemeal bread, whole rice, oats, etc.
It suffers from a bad image because it is considered fatty or even toxic to the body if it is over consumed. It is beneficial because it is rich in protein, zinc and iron. Beef is strongly recommended for people suffering from iron deficiency. Consume 2 to 3 times per week.
Contrary to conventional wisdom, the egg is not a source of bad cholesterol. Even if the egg yolk contains a large amount, its cholesterol does not remain in the body. Eggs are rich in protein and B vitamins, and are beneficial for the brain as they stimulate concentration and memory.
Spinach is rich in fiber, B9 vitamins and nitrates useful for a good flow of blood to the brain. Research at Rush University in Chicago has shown that eating spinach on a daily basis would earn eleven years of youth. Volunteers who consumed spinach once or twice a day saw their cognitive function decline less rapidly.
Fruits and vegetables
Red and orange fruits and vegetables rich in beta-carotene are sources of vitamin A, necessary to cleanse the body. They act against free radicals and prevent the cells from being damaged. Their daily intake helps fight fatigue and promote concentration.
It is one of the most energetic shellfish thanks to its iron and vitamin B12 content. About thirty clams correspond to approximately 76 Kilocalories and contain 15.6 grams of protein, 1.5 grams of carbohydrates and 0.5 grams of lipids.
Strawberries, raspberries, blueberries, blackberries and other red fruits are effective in removing toxins from the brain and stimulating memory. Some researchers claim that berries possess antioxidant and anti-inflammatory properties that not only promote communication between nerve cells but also the prevention of neurodegenerative diseases such as Alzheimer's disease.
They are rich in essential nutrients such as potassium, vitamins B and C and stimulate nerve functions. A banana contains about 500 mg of potassium, it is recommended to eat three per day.
Avocado is a fruit with many benefits, rich in omega 3 and vitamin E. It combats free radicals and thus favors the inversion of the process of memory loss. It is considered by specialists as a beneficial food because it helps prevent the onset of Alzheimer's disease.
In addition to the avocado, scientists have discovered that green tea could also prevent Alzheimer's disease through one of its components, EGCG (epigallocatechin gallate). A study of 2031 people aged 70-74 showed that those who consumed green tea on a daily basis had better cognitive ability.
The dried fruit
As a source of energy, they are rich in zinc for concentration, learning and memory. To ensure proper functioning of your neurons, eat a handful of dried fruits such as almonds, walnuts, dried apricots and raisins daily at breakfast or snacks.