According to Medicalnewstoday, the food we eat can have a big impact on the structure and brain health. The brain is the organ that uses the most energy (about 20% of the body’s calories), so it needs plenty of good fuel to stay focused throughout the day.
The brain also needs certain nutrients to stay healthy. For example, omega-3 fatty acids help build and repair brain cells, and antioxidants reduce stress and cell inflammation.
When it comes to brain foods, everyone immediately thinks of walnuts. Walnuts can boost the brain because it contains lysine. This substance is one of the essential substances that can improve the function of the central nervous system.
In fact, besides walnuts, there are many foods that are very affordable and nutritious for the brain that you do not know.
7 best dishes for the brain, young people should actively eat to stay young and alert
1. Chicken eggs
Chicken eggs are a very popular ingredient in the family kitchen. One egg contains about 700mg of lecithin, which can effectively improve memory function.
Studies confirm that if you consume about 1,000mg of lecithin per day and persist for a month, the symptoms of forgetfulness will be reduced. In other words, eating 1.5 eggs a day is enough to protect the brain.
Experts remind: The average person eating 1-2 eggs a day will not increase cholesterol, people who are worried about blood fat should eat 1 egg every 2 days.
Broccoli is a low-calorie, brain-healthy source of fiber. Furthermore, broccoli is rich in compounds called glucosinolates. When the body breaks down these substances, they produce isothiocyanates, which help reduce oxidative stress and reduce the risk of neurodegenerative diseases.
Broccoli also contains vitamin C and flavonoids, these antioxidants can effectively protect one’s brain health.
Folic acid is mainly found in dark vegetables, and amaranth is one of them, amaranth has the highest folic acid content of all vegetables. Folic acid can strengthen the brain, and is effective in preventing Alzheimer’s disease.
4. Fatty fish
Fatty fish is a reliable source of omega-3 fatty acids. Omega-3s help form membranes around every cell in the body, including brain cells. Therefore, they can improve the structure of brain cells called neurons.
A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a link between omega-3 levels and better cognitive abilities or thinking.
These results suggest that eating foods rich in omega-3such as fatty fish, can boost brain function.
Some types of fatty fish rich in omega-3 include: salmon; mackerel; tuna; Herring; pilchard. People can also get omega-3s from soybeans, flaxseeds, and other nuts.
5. Dark Chocolate
Dark chocolate contains cocoa. Cocoa contains flavonoids, a type of antioxidant.
Antioxidants are particularly important for brain health, as the brain is highly susceptible to oxidative stress, a contributor to age-related cognitive decline and brain diseases.
The flavonoids in cocoa seem to be good for the brain. A 2013 review found that flavonoids may encourage nerve cell and blood vessel growth; They can also stimulate blood flow in the brain.
A 2018 study in humans also showed the brain-boosting effects of dark chocolate. The researchers used imaging to look at activity in the brain after the participants ate chocolate with at least 70 percent cocoa.
The researchers concluded that eating this dark chocolate could improve brain plasticity, which is important for learning, and may also provide other brain-related benefits.
Coffee is a well-known concentration aid – many people drink it to stay alert and encourage focus.
In addition to boosting alertness, 2018 research suggests that caffeine may also increase the brain’s ability to process information.
Researchers found that caffeine helps increase the entropy of the brain. When entropy is high, the brain can process more information. Coffee is also a source of antioxidants, which can support brain health as a person ages.
However, caffeine can affect a person’s sleep, and doctors discourage caffeine consumption when you have the condition.
7. Peanuts (groundnut)
Peanut is a legume with excellent nutritional composition. They are high in unsaturated fats and protein to keep one’s energy levels up throughout the day.
Peanuts also provide important vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.
Resveratrol is a natural non-flavonoid antioxidant found in peanuts. Resveratrol may have protective effects, such as helping to prevent cancer, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s disease.
at Blogtuan.info – Source: Afamily.vn – Read the original article here