The intelligence and memory do not feed as teaching or training is also on the plate that is played brain health. If a balanced diet is a cornerstone, optimize some of our contributions can act on our mental functions and our learning ability.
1. Carbohydrates with a low glycemic index
The brain needs a lot of energy to operate. To concentrate and stay alerted, the brain has to have a constant source of energy. To food glycemic indexes (GI), like most fruits and vegetables, whole grains provide a gradual release of glucose in the blood allowing you to stay alerted all day.
- Check out: index and glycemic load of 75 foods
2. Fatty fish and other sources of omega-3
The membranes of brain cells, such as the rest of the body, are composed of fat, and omega-3 fatty acids in particular. A lack of omega-3 is not trivial. It can increase the risk of certain neurological disorders like dyslexia, depression , schizophrenia, dementia and bipolar disorder. In the brain, membranes are docosahexaenoic acid (DHA) which is the majority of omega-3. Can be synthesized from walnuts, flaxseed, canola oil seeds, but this is more difficult in children and older people, and if you consume a lot of omega-6 (sunflower, corn, grapeseed ). DHA is found in fish fat: sardines, mackerel, herring, tuna, salmon, etc., in shellfish, eggs from hens in nature.
3. Dark green leafy vegetables
Spinach, chard, broccoli, and salads contain many B vitamins, particularly of vitamin B9 . Vitamin B9 (folate) can be manufactured in the brain of the S-adenosyl-methionine (SAMe), which has beneficial effects on membrane fluidity of neurons and the synthesis of neurotransmitters associated with mood. A healthy level of vitamin B9 through dark green leafy vegetables, legumes and animal livers (bio) protects depression.
Several studies show that eating blueberries may improve or delay the short-term memory problems. It is also associated with lower rates of cognitive decline and Alzheimer’s disease .
In general, blackberries, raspberries, goji berries, cranberries, currants, and blueberries are rich in other antioxidants . The brain being a major energy consumer is also a major producer of free radicals . These substances when they exceed the brain antioxidant protection cause cellular damage, causing the decline of cognitive abilities and memory. Note that most colored plants are also rich in antioxidants ( carotenoids in particular) and to the menu as often as possible ( tomatoes , peppers, carrots, apricots, melon, etc.).
The vitamin E contained in nuts, almonds, and hazelnuts (also avocado, spinach, peanuts, asparagus and olive and rapeseed oils) would prevent cognitive decline, especially in the elderly .
6. The egg
The egg is rich in choline, a B vitamin that is essential to the production of acetylcholine, the neurotransmitter associated with memory . An acetylcholine deficiency is thus linked to Alzheimer’s disease and dementia. During pregnancy, choline is essential for normal brain development of the fetus.
India, a country where turmeric is massively consumed, has an Alzheimer patients rate particularly low. This spice strong antioxidant protects the brain from oxidative stress also seems to have an effect on memory loss (at least experimentally). Turmeric can be incorporated into numerous food (preferably with oil and pepper for it to be better assimilated). Unlike pepper, it does not promote intestinal permeability.
8. The banana
Rich in magnesium, essential for the transmission of nerve impulses, banana is also a source of vitamin B6 (one banana covers almost a quarter of the recommended dietary intake). But this vitamin is involved in the absorption and utilization of magnesium inside cells, but especially in amino acid metabolism and functioning of the nervous system allowing the production of certain neurotransmitters, including serotonin and GABA (gamma-aminobutyric acid). These two molecules appear to create a breeding ground for cautious behavior, thoughtful and calm. If you do not like bananas, think prunes or dried fruit.
9. Liver (calf, heifer, poultry …)
The brain uses about 20% of the oxygen needs of the body, which needs iron to transport through hemoglobin. But the liver is one of the mainstays of this precious metal. Similarly, the liver is one of the most important sources of vitamins of group B. Since the mid-80s, it has been shown that these vitamins, especially the B9, B12, B1, and B6, improve functions cognitive and results of intelligence tests 3. If you do not like liver, ham thinks, to beef or dietary yeast.
The peculiarity of all leafy vegetables are rich in vitamin B9 (or folate), which certainly involved in the development of nerve tissue in the fetus and the renewal of blood cells, but a sign of deficiency is also a drop vigilance and Memory3. This phenomenon, observed in elderly deficient in folate, is probably due to the fact that vitamin B9 increases or maintains the dendrites (arborization neurons). If you do not like spinach, watercress thinks, to mince, lettuce, broccoli or different herbs. Among them, rosemary is interesting: some flavonoids (including apigenin) contained in this herb possess stimulating properties for concentration and memory by promoting blood circulation in the brain.