You go to the gym to get a good body and you go to Spain to look beautiful, but have you wondered where you will go to enhance good memories. So let us tell you that for this you do not need to go anywhere, but you need such food which helps to increase your mind.
List of foods rich in B vitamins, iron and zinc.
1. Olive oil
Scientists from Temple American University confirmedExtra-virgin olive oil preserves memory, protects brain against Alzheimer'sthat olive oil supports memory and learning abilities, and also prevents the formation of vascular plaques. This is because it contains polyphenols - important antioxidants that slow down the aging process of the brain. The longer the cells remain young, the longer they will be able to work at full capacity. This means that the memory will function efficiently. In addition, polyphenols improve the metabolism and intestinal microflora.
For maximum benefit, it is best to add raw oil as a salad dressing : two teaspoons a day is enough. But frying will not be beneficial - when heated, carcinogens begin to be released, and the oil completely loses its beneficial properties.
Eggs are rich in choline, an important substance that helps form new cells and has a positive effect on nerve endings. The better nerve impulses pass in the brain, the more efficient our memory will work. When neurons connect well, information is absorbed faster. One large egg containsAssociation of dietary cholesterol and egg intakes with the risk of incident dementia or Alzheimer disease: the Kuopio Ischaemic Heart Disease Risk Factor Study 20% of the daily norm of choline is 113 milligrams.
There are also many vitamins in the egg - B6, B9, B12 and D. Vitamins of group B reduce the level of homocysteine, a hormone that can “attack” the walls of blood vessels and form blood clots. Vitamins B and D help the absorption of protein and positively affect brain cells, stimulating their reproduction. In addition, egg protein is considered the mostProtein - Which is Best?digestible among animal proteins. Thus, the more eggs we eat, the more the brain receives “building material”, and cognitive abilities improve.
Doctors recommendEggs and Cholesterol - How Many Eggs Can You Safely Eat? eat 2 to 6 eggs per week.
3. Pumpkin seeds
Rich in zinc, seeds help the brain better perceive and absorb information. The product will supply the body with magnesium, tryptophan, selenium, vitamins B1 and K, which contribute toFood for fueling your brain concentration, long-term preservation of information in memory and reduce stress.
Magnesium, which is part of the seeds, hasMagnesium supplement helps boost brainpowera positive effect on the nervous system, including the nerve endings that are in our head. To get the maximum nutrients, you need to eat from 50 to 100 grams of seeds per day.
4. Beetroot juice
Scientists from Wake Forest University have establishedBenefits of beet juicethat beetroot juice improves the flow of blood and oxygen to the brain, so the latter works more efficiently. Such juice contains antioxidants that remove toxic substances from the body.
To make memory work better, doctors recommendThe Truth About Beet Juice drink up to two glasses of juice a day.
Broccoli, like eggs, containFoods linked to better brainpowera large amount of choline and vitamin K. Thanks to them, the perception of verbal information and episodic memory, which records events in detail, are improved. There is also glucosinolate in broccoli, which prevents the breakdown of acetylcholines - organic compounds that transmit nerve impulses. Thus, broccoli optimizes the functioning of the nervous system and positively affects brain function. Vegetables can be eaten every day.
By the way, broccoli has a lot of vitamin C - even more than citrus fruits, and they are saturated faster21 Best Brain Foods to Boost Your Memory and Focus due to the high fiber content.
Vegetables should be cooked immediately after purchase, or frozen to preserve more vitamins and benefits. During long-term storage without cooling, useful substances will be lost.
One of the most affordable spices that has been used for centuries in Asian culture. Turmeric contains the element curcumin, which improves blood circulation and the flow of oxygen to the brain, and is also able to destroy the notorious vascular plaques. Curcumin has a bonusCurcumin's ability to fight Alzheimer's studied anti-inflammatory effect.
Another useful property of turmeric is that it is an immunomodulator that destroys peptides that provoke the development of Alzheimer's disease .
On the day you need to eat no more than a tablespoon of spice.
7. Black Beans
Black bean containsBeans of All Kinds Equally Good for YouB vitamins and trace elements important for memory: folate, magnesium, potassium, iron and calcium. Together, they renew brain cells and prevent their aging.
One of the main elements of black bean is manganese, which is necessary for the synthesis of acetylcholine already familiar to us.
Doctors recommendPaleo Diet Plan, Best Paleo Foods + Paleo Diet RecipesDo not get involved in beans for gastritis, pancreatitis and gout. For healthy people, there is no consumption norm, but it is worth remembering the high calorie content of the product - 341 calories per 100 grams.
Spinach contains5 Whole Foods to Fuel Your Brainvitamins K, A, C and pigments lutein and zeaxanthin. Vitamin K is consideredNew Vitamin K Analysis Supports The Triage Theorybest for memory, as it is involved in the synthesis of fats, important for the construction and operation of cells. Vitamins A and C help the brain function better, fight inflammation and are good for the immune system.
Lutein and zeaxanthin play an important role for good vision, and therefore visual memory. And if zeaxanthin is already contained in the retina, then lutein can come to us only from the outside, along with food of plant origin.
Spinach contains the largest amount of lutein among edible plants. It is best to eat a vegetable in salads - fresh it retains maximum properties - and crumble there daily rate - about 100-150 grams of the product.
The product contains protein, vitamins B, K and P, healthy fats like omega-3, phenols and essential amino acids that are not synthesized in the body and are obtained only with food. Most important for memory is alpha linoleic acid, which helps brain cells multiply. Walnuts also improve blood circulation and are a source of antioxidants.Fight against Alzheimer's disease: New research on walnuts.
In addition, nuts help lower blood pressure and protect the arteries, beneficially affecting the functioning of the heart and brain. Without harm to the figure per day, you can eat from 20 to 30 grams.
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