Gate and fence 

What substances does the human brain need. Food for thought: what to eat to make the brain work better. The principles of proper nutrition

If you purposefully make up a diet of certain foods, then it is quite possible to improve memory, increase concentration, facilitate and speed up mental work, and simply improve your well-being.

  1. contribute to maintaining a healthy vascular system, preventing clogging of the arteries;
  2. help increase concentration, strengthen memory and reduce the time for the manifestation of neuropsychic reactions.

11. Bitter chocolate

Many are familiar with the effect that appears after eating a piece of chocolate. This sweetness is not only tasty, but also useful in that:

  1. improves mood due to the production of serotonin - the hormone of joy;
  2. improves cerebral circulation;
  3. Thanks to the flavonol, it helps to keep the brain cells young by fighting free radicals.

Large amount of antioxidants found not only in chocolate, but simply in cocoa powder. But the most useful product containing cocoa beans is dark and bitter chocolate. There, the content of cocoa beans is maximum and reaches 95%. .

12. Coffee

about and of cardio-vascular system scientists are constantly arguing.

There are many theories regarding the mechanisms. One of them is that the coffee molecule is similar to the molecule of a substance that is found in every cell, called adenosine.

Adenosine slows down energy production. And when coffee molecules replace adenosine, energy processes in brain cells reach a new level.

13. Tea

In addition to coffee, there are some that can help keep the functionality of the brain at a high level. Tea is one of them. Both black and green tea contain catechins. These unique substances help:

  1. improve brain activity;
  2. memorize information well;
  3. Relax, recuperate faster.

Tea is best consumed in the morning and afternoon. In this case, you can drink it as much as you want, with benefits for mental activity and without damage to the heart, blood vessels and nerves.

14. Turmeric

This amazing spice comes from India. But it is actively used both in cooking and in traditional medicine as a tool that perfectly helps to increase the productivity of the brain. interesting in that it is capable of:

  1. relieve inflammation in the brain tissues;
  2. restore neurons;
  3. destroy sodium benzoate, which interferes with communications between brain cells;
  4. act as an antioxidant that protects cells from aging;
  5. give a positive attitude due to the production of the hormones dopamine and serotonin.

15. Curry

Seasonings have a very good effect on blood circulation, increasing brain productivity and maintaining its activity.

In addition to being a spicy seasoning that gives a pleasant taste to dishes, curry:

  1. supports mental abilities due to the content of curcumin;
  2. helps fight free radicals, that is, prolongs the youthfulness of the brain.

And you don’t need to think that you need to fill up all the food with this seasoning: it’s enough to eat one dish a week to get all the benefits.

16. Ginger

A spice with a sharp taste and fresh aroma is very useful for the heart, blood vessels and brain cells. In folk medicine, for treatment, prevention and stimulation of brain activity, ginger is used as a means of:

  1. thinning blood;
  2. improving cerebral circulation;
  3. with regular use significantly improves memory;
  4. preventing the development of Alzheimer's and Parkinson's diseases.

It can be used both fresh and in powder form. Most often it is mixed with lemon and honey. Ginger essential oil is also useful: it is dissolved in milk, kefir or dripped onto honey and sugar.

17. Lemon

associated primarily with its high content vitamin C, potassium, magnesium and other minerals. Lemon helps:

  1. from cholesterol growths;
  2. prevention of fatigue and stress relief.

Lemon, consumed fresh, as part of vitamin mixtures and infusions, will have a good effect on mental activity. Essential oil lemon is also effective: it can be used for aromatherapy, and taken orally at the rate of 1-2 drops per glass of fruit juice, a teaspoon of honey or a sugar cube.

18. Garlic

Garlic, in the absence of contraindications, is mandatory in the diet of every person. In addition to vitamins, valuable minerals, phytoncides, sugars and other important components, garlic contains specific substance allicin, which is produced after crushing a garlic clove.

Raw: during heat treatment, only its taste properties remain, many of the same beneficial features are destroyed. Fresh garlic:

  1. improves blood composition, dilutes it, promoting better blood circulation;
  2. reduces the production of so-called "bad" cholesterol in the liver, preventing it from settling on the walls of the vessels of the brain;
  3. rejuvenates cells by neutralizing free radicals.

19. Plain water

The brain cannot function properly without enough fluid in the body. Often a feeling of chronic fatigue, drowsiness are signs of lack of moisture in the body.

The best way to replenish fluids and thereby protect the brain from dehydration is to drink ordinary drinking water: it is best absorbed without carrying additional calories, such as, for example, fruit juice. In addition, it is not a diuretic, like coffee or tea.

More or less suitable alternative to water can be herbal teas. But even in cases with them there may be contraindications. So drinking water- the best source of fluid for brain cells.

An adult needs to drink about 2 liters of water per day. This volume is easy to distribute in 2 glasses in the early morning, the time between breakfast and lunch, lunch and afternoon tea, afternoon tea and dinner. For problems with the heart, excretory system, etc., you can slightly shift the water intake schedule to the daytime in order to drink all the water before 4 pm.

20. Red dry wine

Natural has long been known as a tool that stimulates the brain and protects it from premature aging.

The only condition: it can be consumed no more than 50-150 ml per day, depending on gender, age, complexion and concomitant diseases. Otherwise, instead of activating and maintaining mental activity, this can lead to progressive dementia.

Red wine contains a good set of trace elements and antioxidants, which:

  1. prevent the development of atherosclerosis, and clearing them of cholesterol plaques;
  2. protect the vessels of the brain from destruction, strengthening them;
  3. prevent age-related dementia and prolong youth.

What should be avoided?

If a diet is made for the full functioning of the brain, then products harmful to mental activity must be excluded or reduced to a safe minimum.

  1. Alcohol. OK, but only occasionally. Only red wine can be called unambiguously useful, and then in very limited quantities. Regular consumption of other drinks entails the destruction of brain cells. See more in a separate article, specifically.
  2. Fatty food. Fatty meat, smoked meats, fried meats, as well as fatty dairy products contribute to the development of vascular atherosclerosis, as they cause an excess of "bad" cholesterol, which is deposited on the walls of blood vessels and interferes with the blood supply to brain tissues.
  3. Refined sugar. Energy is needed for mental activity. But it is better to use fructose for this purpose, which is found in honey and fruits. In turn, the usual .
  4. Energy drinks and artificial stimulants. Unlike natural energy products, artificial ones give only a visible effect of cheerfulness. In fact, they deplete the nervous system, as they use the internal reserves of the body, artificially stimulating them. After the use of energy drinks comes a breakdown and depression.

Features of the diet for the child

For the normal development of the child's body, products from the list are required, which are necessary for the development and stimulation of the full-fledged work of the brain. Except for some nuances.

  1. In the diet of a child or teenager, there should be more protein foods: white lean meat. fish, seafood.
  2. To compile the children's menu, spicy and spicy seasonings are used somewhat less, focusing on the age and taste preferences of the child.
  3. Red wine is excluded, since ethanol in its composition is contraindicated in children.

Conclusion

If you know about the composition and features of the use of many products, then you can eat in such a way that it will have a very beneficial effect on the state of the brain. The correct daily menu will help not only to perform any mental work with high quality, but also to keep the sharpness and freshness of thinking for many years, regardless of the age of the person.

Food for the mind should be not only spiritual. In order for the brain to be grateful and work without failures, it needs to be fed with delicious benefits. Our ranking of essential brain foods will help you create the right menu.

Thank you sea


As you know, the brain consists of billions of neurons. If the level of cholesterol in the body is exceeded, they begin to slow down the brain. To prevent this from happening, you need to consume fatty acids, which are found in abundance in fish. According to the doctors, useful fish for the brain are salmon, tuna and herring. Seafood is also capable of a lot. Oysters, shrimp and mussels are rich in B vitamins, iron and zinc, which have a beneficial effect on memory and other thought processes. Their regular consumption prevents the development of cancer.

berry cocktail

Almost any berry is good for the brain. Many of them contain fisetin and flavonoids, which guarantee good memory and slow down the aging process. Blueberries increase attention and improve motor skills. Raspberries and blackberries, like other berries, are loaded with brain-boosting antioxidants. Cranberry strengthens blood vessels, helps to enrich the brain with oxygen. This berry helps to effectively deal with the consequences of a stroke, as well as reduce the risk of its occurrence.

The yolk is the head of everything

As we age, brain cells gradually die. Eggs are the best way to combat this inevitable process. The yolk contains choline, a kind of construction material for brain cells. Another useful substance, lutein, reduces the risk of heart attacks and strokes. Eggs are also rich in lecithin, which fights free radicals and slows down the aging process. A couple of eggs a day will enrich the brain with all these elements and help to cope with heavy mental stress.

Healthy heart - healthy brain

Glucose is one of the vital nutrients for the body. Its deficiency can lead to brain exhaustion and, as a result, to fatigue, various nervous disorders and stress. First of all, this applies to adherents of strict diets. The most useful source of glucose are dried fruits, in particular, dried apricots. It is rich in iron, necessary for the fruitful functioning of the brain. Vitamin C, in turn, helps it to be better absorbed. In addition, dried apricots thin blood clots in the vessels, lower cholesterol levels and minimize the risk of a heart attack.

smart cereals


It's no secret that the faithful allies of losing weight are whole grains. But the fact that they still make friends with the brain, not everyone knows. Folic acid found in bran, wheat, oatmeal, brown rice and barley, stimulates the flow of blood to the brain, thereby saturating it with oxygen and useful substances. In addition, the thiamine (vitamin B1) present in these foods significantly improves memory. Therefore, whole grains are especially useful for those over 60. However, prevention at any age is never superfluous.

Nuts for head

Include nuts in the menu more often or snack on them between main meals. Walnuts, peanuts, almonds, cashews, hazelnuts, pecans are real storehouses of omega-3 and omega-6 fatty acids, as well as vitamins B6, E and folic acid. For the brain it best gift because it keeps him in good shape. Many nuts contain thiamine and magnesium, which nourish the brain with energy. Seeds will also benefit him. Pumpkin seeds, for example, are full of tryptophan, an amino acid that stimulates the production of serotonin, better known as the “happiness hormone.”

Assorted cabbage


Don't forget about cabbage. Brussels sprouts contain the substance diindolimethane, the main purpose of which is to protect neurons from destruction and remove free radicals from the body. Seaweed is rich in iodine. Its deficiency is dangerous not only for the thyroid gland, but also for nervous system, because it often leads to increased irritability, insomnia and depression. Red cabbage is a source of powerful antioxidant polyphenols. And the anthocyanin contained in it increases the elasticity and permeability of blood vessels, which has a positive effect on brain function.

Vitamin Champion

Inconspicuous at first glance, spinach leaves have an inexhaustible supply useful substances. The combination of vitamins B6 and B12 with folic acid is the best brain cocktail that will help train excellent memory. Regular consumption of this green vegetable will prevent premature aging brain cells and will be a good prevention of Alzheimer's disease. In addition, spinach is rich in iron, the lack of which, among other ailments, is fraught with cognitive impairment.

Smart drink


Dark chocolate with a rich content of cocoa beans is the right treat for an overworked brain. A third of a chocolate bar a day will perfectly invigorate the brain and charge it with fresh energy. Flavonoids will provide blood flow to the brain, and magnesium will take care of memory. A number of interesting studies have shown that those who drank a cup of hot chocolate coped with complex mathematical problems faster than those who were left without sweet dope. In addition, fans of this delicacy are less prone to seasonal depression.

tea wisdom

A cup of green tea in the morning is not only a healthy alternative to coffee, but also a generous serving of kahetins. Their lack creates a feeling of powerlessness and emptiness, familiar to almost every person, combined with indestructible laziness. In the fight against this scourge, the powerful antioxidants of kahetin help. On the one hand, they actively stimulate mental activity, on the other hand, they allow the brain to quickly switch to a gentle mode and avoid overload. In a word, this is an excellent recharging of energy at any time of the day.

Grief comes not only from the mind, but also from a weakened brain. So take care of it every day. The list of the most useful products for the brain is to help you.

Hello, friends!

Not a single person in the world, even the smartest, will ever answer the question of how the body will behave at one moment or another.

Simply because it cannot be predicted.

Needless to say, how unexplored the human brain is? This is a big mystery, not inferior in size to the Pacific Ocean.

If you move back 25 centuries, to the time when Aristotle lived, it opens interesting fact- ancient philosophers considered this body, roughly speaking, a "cooler", which cooled the blood in case of overheating.

But over time, scientists began to study in more detail and came to what is known to all mankind today.

Including, in modern times, many topics are devoted to correct work organism thanks to healthy foods nutrition.

And what foods that are good for the brain exist? And is it really possible to stimulate activity just by eating certain foods? What is brain food?

From this article you will learn:

Food for the brain - foods to improve brain activity

The brain and its functions

The human body is functionally divided into systems: cardiovascular, digestive, reproductive, central nervous, and so on (12 in total).

It is easy to guess that the brain belongs to the central nervous system and is the main organ, since all nerve impulses ultimately go to it.

The brain consists of a huge number of neurons (electrically excitable cells) interconnected, due to which the propagation of nerve impulses occurs.

The brain is information that comes from the senses. That is, smell, taste, perception and speech generation.

It is responsible for such actions as decision-making and planning, controls movements and coordinates, negative and positive emotions, memory and attention, and, of course, such a main feature of a person as thinking depend on it.

TOP 10 important foods for brain activity

Scientists are studying various foods, studying its effect on the vital activity of the body.

Thanks to this, people have the opportunity to eat food that will be useful for all systems, including the central nervous system.

Another thing is that not everyone wants to do it.

And here is a small list of the most important products for the brain and its work:

  • nuts
  • Blueberry
  • Chocolate
  • Curry
  • tomatoes
  • whole grain
  • Broccoli

Consider the list of these products in more detail - healthy food for the brain:

  • nuts for the brain

It prevents or slows down cognitive impairments, especially those associated with age-related changes.

  • Chocolate for the brain

This product is also called the hormone of happiness. It is also able to lower blood pressure and, of course, maintain a "sound" mind.

Just a small piece of chocolate every day can, according to some studies, prevent the development of dementia - senile dementia.

  • coffee for the brain

How much negativity has been thrown at this drink.

But Finnish scientists have found that if a person drinks from 3 to 5 cups a day, the likelihood of developing Alzheimer's disease is reduced by 65%, unlike those who drink up to 2 cups, or do not drink coffee at all.

Scientists believe that this is due to caffeine.

  • Curry

The spice revitalizes the main organ, supports its proper functioning. Perhaps this is due to the antioxidant-rich curcumin.

It fights free radicals, prevents the development of various serious pathologies, including brain aging, and supports cognitive abilities.

  • tomatoes

It has long been known that tomatoes contain an antioxidant, which is not found anywhere else in such quantities. It also protects the head from free radicals that damage cells and cause dementia.

  • Whole grains are good food for the brain

An organ cannot function without energy. Concentration of attention and other important functions depend precisely on a stable energy "supply".

  • Broccoli

This type of cabbage is rich in vitamin K, which stimulates cognitive abilities and improves the ability to think.

Healthy dishes - that's what a person and his head need:

  • salmon sandwich for breakfast;
  • blueberry cocktail: a mixture of kefir and berries, whipped in a blender;
  • vegetable salad with tomatoes, broccoli, lettuce and nuts;
  • omelet with tomatoes and broccoli;
  • coffee without sugar with a piece of milk or dark chocolate;
  • sweet potatoes baked in the oven with herring for dinner;
  • tomato cream soup;
  • vegetable salad with sage.

The list of dishes that will be useful for brain activity can be continued indefinitely, because there are, in fact, a lot of recipes.

But knowing the most necessary products, from which it is desirable to cook food, it will not be difficult to make a menu, and it will even be possible to forget about the obsessive question of all housewives: what to cook for dinner?

I would be grateful for the repost of the article for your subscribers in social networks, and I also remind you of the benefits of subscribing to blog updates.

Alena Yasneva was with you, bye everyone!

photo@mandarinMD


“The brain needs glucose, sugar and chocolate are good for the brain” - we do not question commonplaces, but in vain, because misconceptions often hide behind them. Modern science, testing commonplaces for strength, exposes them. In particular, we now know what the brain really needs and how sugar affects it.

The brain requires more energy than any other single organ in our body. You glance over this line, and in your brain at that moment 86 billion cells flash with electrical impulses. For a day of not too hard work, the brain eats 250-300 kilocalories, that is, about a quarter of the energy that goes to the main metabolism. At just 2% of body weight, the brain consumes 25% of energy. The question is, where is the best place to get this energy?

The idea that sugar is vital for the brain is rather speculative and stems from the fact that glucose is the easiest and most accessible carbohydrate source for us. Perhaps the whole point is in the history of science: it so happened that the energy role of carbohydrates was studied earlier and better than other compounds. One way or another, today, not only a huge number of scientific papers, but also bestsellers have been written about how sugar actually affects the brain.

A controversial book with indisputable facts

“If you could make just three simple changes to your life to prevent or even reverse memory loss or other illnesses, would you do it?” Dr. New York Times bestsellers of 2013.

University of Miami professor David Perlmutter is the only physician in America to hold both a neurological license and a membership in the American College of Nutrition. Last year, Perlmutter wrote a sci-fi that became a worldwide bestseller. The book is called The Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar Slowly Killing Your Brain.

The name exhaustively conveys the main provocative idea: carbohydrates destroy our brain. And not only sugar and flour, but even whole grains, which nutritionists call useful and are prescribed for weight loss. Anything containing sugar or starch causes dementia (Alzheimer's disease), attention deficit disorder, anxiety, chronic headaches, depression, decreased libido and impotence, epilepsy, and almost all neurological diseases in general.

Dr. Perlmutter explains how the brain is harmed by sugars from bread or fruit, how cholesterol and fat are good for the brain, and how new brain cells can be stimulated at any age. He discusses what and how to eat in order to stimulate the “mind genes” and avoid terrible diseases without any pills.

To prove his extreme position, Perlmutter cites dozens and dozens of clinical studies, on his website you can find the full texts of all the works to which the author refers. Some studies are more convincing than others. Here are some quotes from the book:

1. Most grains, including durum or coarse wheat Rye flour are actually harmful. All grains have a too high glycemic index, which means that one and a half to two hours after eating, the blood glucose level jumps up sharply and hits the brain.

2. It is believed that proteins, fats and carbohydrates are equally important for health. In fact, we can do without sugars, because our body can perfectly synthesize them from proteins and other substances, so a person does not have a vital need to eat sugar or starch. This, by the way, is not the opinion of the author, but a well-established point of view.

3. The classic ratio looks like this: the body extracts 60 percent of calories from carbohydrates, 20 percent from proteins, and another 20 percent from fats. A healthy ratio, according to Perlmutter, is 75 percent fat, 20 percent protein, and 5 percent carbs. This means that you need to eat no more than 50-80 grams of sugars per day. That is, for example, one serving of fruit salad. The main sources of energy in this case are oil and nuts, avocados and all kinds of vegetables (not starchy), fish and meat. This is a healthy ratio, if only because our ancestors ate this way for hundreds of thousands of years until they learned how to make flour and sugar. The Thrifty Gene Hypothesis suggests that the human body is programmed to store energy in fat times in the form of fat, in order to then spend it in hungry times. In a modern society, there is no need to starve in abundance, so the body only stores - many metabolic diseases result from this. During fasting, the body first produces glucose from glycogen, which is found in the liver and muscles, and then begins to feed on ketones, which it receives from burning fat. Perlmutter's point is that ketones are healthier food for the brain than glucose.

4. Senile dementia, parkinsonism, multiple sclerosis and other neurodegenerative diseases are associated with the destruction of brain tissue, which is based on inflammation, and inflammation is based on sugar and wheat protein gluten. The same applies to the cardiovascular system, a heart attack begins with inflammation. Perlmutter cites the work of Harvard professor Alessio Fasano, a pediatric gastroenterologist, who concludes that everyone reacts badly to gluten to a greater or lesser extent. Gluten serves as the cornerstone of inflammation, which leads to the destruction of tissues, including the brain. It is inflammation that leads to “leaks” in the vital barrier between blood vessels and the brain.

5. Even a small rise in blood sugar levels increases the likelihood of Alzheimer's disease. At the same time, Alzheimer's disease is preventable and about half of the cases of the disease could not have happened at all if it were not for sugar. In the fall of 2013, the US government allocated $33 million to test a drug that could prevent Alzheimer's disease in people who are genetically predisposed to it. Perlmutter insists that we should start not with drugs, but with changes in lifestyle and habits, because we have hard scientific evidence that food quality affects risks.

“A diet rich in fat reduces the risk of cardiovascular disease and is strongly associated with a reduced risk of dementia. This is shown in a Mayo Clinic study published in The Journal of Alzheimer'r Disease in January 2012. The risk of dementia for a person on a high-fat diet is 44 percent, for a person on a high-carb diet, which is recommended to us by official nutritionists, it is 89 percent.”

The problem is especially exacerbated over the years: after 70 years, the risk of cognitive or intellectual impairment increases almost four timesif a person eats a lot of carbohydrates - this was proven in a study that included more than 1200 people from 70 to 89 years old.

Later, in a study published in the New England Journal of Medicine, it was shown that even people with slightly elevated blood sugar levels, who cannot be called diabetics, have a markedly higher risk of developing dementia than people with normal sugar levels.

“The idea of ​​the benefits of low-fat foods, which was hammered into our heads and stomachs, is absolutely groundless and is to blame for most modern diseases” - this thought runs like a red thread through the entire book “Grain Brain”. And the second: “There are too few people who understand that eating fat and being fat are far from the same thing.”

Perlmutter had many opponents among well-known reputable doctors. Someone accuses him of distorting, someone believes that from the correct facts presented in the book, the reader, and the author himself, draw the wrong conclusions. For example, a particularly impressionable person, after reading, can completely switch to fatty animal foods, deleting any vegetables, fruits and berries from his menu along with carbohydrates. Some cautiously point out that perhaps Perlmutter is exaggerating the harm of gluten. However, all opponents agree with the main idea: we eat too many carbohydrates, and this harms our brain.

Does the keto diet make us dumber?

Millions of scientific studies are stored in international databases. If you wish, you can find evidence of diametrically opposed thoughts in them. For example, there is evidence that if you deprive the brain of glucose, then in the short term this will lead to memory impairment and slow reactions. “The brain needs glucose, and low-carb diets can be detrimental to learning, memory, and thinking,” says Holly Taylor, author of one such study, Tufts University psychology professor.

However, the authors did not really look at what is happening in the long term. Of course, if you suddenly deprive the brain of all the glucose that it used to use throughout its life, it will be a lot of stress for it. However, over time, the body is rebuilt on a ketogenic metabolic pathway, in which the place of glucose is occupied by ketogenic bodies - the breakdown products of fatty acids. The brain gets used to the new fuel, and its quality of life even improves.

For example, in 2012 Robert Krikorian and colleagues at the University of Cincinnati published a study comparing the effects of low-carb versus high-carb diets in 23 elderly people with mild intellectual disabilities. After six weeks, participants in the low-carb group not only had lower blood sugar and insulin levels, reduced weight and waist circumference, but also improved memory. Moreover, its improvement correlated with a decrease in insulin levels and an increase in the level of ketone bodies.

However, the six weeks that Professor Krikorian's experiment lasted can hardly be called a long-term study. There is more impressive data, which, if not revealing the benefits of a low-carb diet, then confidently proves its safety. This work by Australian scientists led by Dr. Grant Brinkworth was published in 2009 in the Archives of Internal Medicine. During the year, the authors observed two groups of obese people. Participants in both groups consumed the same amount of calories (about 1500 per day), but some ate a lot of fat and low carbohydrates, while others, on the contrary, high carbohydrates and low fat. A year later, both of them lost about the same weight - on average, by 14 kilograms. During and at the end of the year, the authors assessed using standard tests psychological condition and thinking abilities. By the end of the year, it became clear that a low-carb, high-fat diet was better for strengthening memory, mood, and emotional state.

Possible explanations

As early as the early 1920s, the ketogenic diet was used to treat epileptic seizures in children. Doctors have found out empirically that the frequency and strength of seizures depends on the amount of sugar and starch in food. Drugs later pushed dietary treatment into the background, but in the mid-1990s, a second wave of interest in this approach began after the keto diet helped relieve Hollywood producer Jim Abrahams's child from seizures. This impressed Abrahams so much that he made a film based on this story, First Do No Harm, starring Meryl Streep.

Why does ketogenic metabolism cure epilepsy, while sugar provokes diseases like Alzheimer's? In her Psychology Today column, psychiatrist Emily Deans outlines a possible explanation for why a low-carbohydrate diet may have beneficial effect on the brain: “When we switch to ketones as the main fuel for the brain, we also change the exchange of amino acids: the level of glutamate, an amino acid that can damage cells in large quantities, decreases. By lowering glutamate levels, we reduce the risk of stroke and create conditions for recovery nerve cells.”

By itself, glutamate is the main signaling molecule that transmits excitation in our brain. However, many things are synthesized from glutamate in the brain, including GABA, the main inhibitory mediator, that is, a molecule that, on the contrary, inhibits excitation. Too much arousal leads to neurotoxicity, which is associated with epileptic seizures, as well as other brain diseases, including depression, bipolar disorder, migraines, and dementia. On a ketogenic diet, glutamate is more likely to be converted to GABA, and this probably explains the beneficial therapeutic effect of the diet.

But not only: in itself, a decrease in glucose levels increases the threshold for the excitability of brain cells and, accordingly, the threshold for the onset of seizures. Conversely, the more glucose, the greater the excitability and tendency to seizures. This can be explained by the peculiarities of energy metabolism, that is, the events that occur in the mitochondria of nerve cells. Mitochondria are cellular thermal power plants in which glucose is also burned. and ketone bodies. As early as 20 years ago, it was generally accepted in biochemistry that glucose is the preferred, cleaner, and more efficient fuel. Relatively recently, it turned out that everything is exactly the opposite: ketone bodies are more energy efficient, and the burning of glucose “smokes” more strongly, that is, leads to the formation a large number free radicals that damage both mitochondria and cells in general. But we remember that the brain is the most energy-intensive organ in our body, it needs a lot of strength to constantly switch from excitation to inhibition and vice versa, to pump glutamate, GABA and hundreds of other molecules through cell membranes. Of course, if a lot of glucose is constantly supplied from the blood to the brain, then it will use it as the most available resource. However, if you screw up this sweet flow and feed more ketone bodies into the brain, then as soon as the cells switch to a new mode of exchange, their work will be more energy efficient and “environmentally friendly”.

Considering all this, the maxim known from school “the brain needs glucose” does not look convincing at all. Rather the opposite.

Today, nutrition issues are given increased attention. You can often hear questions from a doctor: “What do you eat?”. It's no secret that organs require a nutritious and well-balanced diet. In addition, some foods are more beneficial than others.

It is easy to find information about foods that are considered useful in general, but not so much is known about what you need to eat in order to maintain high-quality work, say, of the brain. There is food for thought in this question, literally too. We are so afraid of old age, including because of diseases associated with impaired brain activity. It’s so unpleasant to be in a situation where you can’t remember events from the past, solve a crossword puzzle or a problem.

Below are 10 foods proven to improve brain function. Rather than sit back and eat anything, it is better to choose something from the proposed list.

Oysters. If you often eat seafood, in particular oysters, then you can be called lucky. Experiments have proven that oysters are very beneficial for brain function, regardless of a person's age. The reason for this is the high content of zinc and iron. This combination of trace elements will keep the sharpness of the mind and improve the ability to easily recall the necessary facts. Zinc and iron contribute to the brain's ability to focus and remember information. If these elements are lacking in the body, then a person may experience memory lapses, poor concentration, and vital disorders in other organs.

Whole grain. Those who want to lose weight probably know how useful whole grains are for the body. But such a product has another important quality - it is good for the brain. Any varieties of wheat and bran have a high content of folic acid. The same can be said about brown rice, oatmeal, whole grain bread, barley and others. All of these products work on blood flow to the brain, which automatically means a higher quality of its work and improved functions. Whole grains are known to be high in vitamin B6, known as thiamine. This substance is great for anyone trying to improve their memory. Scientific research showed that memory loss increases dramatically with age, after age 60. Thus, whole grains can be offered to people of age. This will help them maintain brain function.

Tea. It is worth forgetting about a cup in the morning, because there is tea! Freshly brewed green or black tea is great for your brain because it is full of catechins. Everyone probably had days when they felt empty and tired, it seemed that they were too lazy to even think. The reason for this may be just the lack of catechins in the brain. These substances are excellent for keeping the mind sharp and fresh, to keep it working properly. Catechins not only keep the brain working, but also allow it to relax, helping in the fight against mental fatigue. Although green tea is considered to have a stronger effect, black tea will also good option morning drink. Tea is definitely a great thing. Drink it in the morning and get a charge for brain activity throughout the day.

Eggs. As we age, the brain begins to shrink. This phenomenon is called brain atrophy. Many of us are calm about the reduction of other parts of the body, but no one wants to put up with a decrease in the brain. Although this process is natural, you can fight it by eating eggs. The fact is that they contain a lot of vitamin B12, as well as lecithin. Vitamin B12 helps against brain shrinkage, which is often associated with Alzheimer's disease. A large number of eggs will even be harmful, but their moderate consumption will give us essential fatty acids. The yolk, although high in cholesterol, is also rich in choline, which is very important. building block brain cells. Choline can help improve your memory. Remember, eggs should not be abused, but 1-2 pieces a day can be useful for your brain.

Curry. This spicy food is a great way to revitalize your brain and keep it fresh. The main ingredient in curry powder is curcumin, which is full of antioxidants. And they just fight against brain aging, supporting cognitive functions that deteriorate with age. The antioxidants in curry help fight free radicals, which are located in the brain and throughout the body. But free radicals can cause inflammation and other diseases in the body. But curry is good not only for the brain, seasoning helps in the fight against diabetes and cardiovascular disease. Do you think curry is too strong for you? But you don’t have to sprinkle it every day for lunch and dinner. It will be enough to use seasoning once a month, it will be good for the brain.

Berries. Even if you're not a vegetarian, it's worth relying on fruits, especially berries, for better brain health. For example, blueberries are useful for improving motor skills and general learning abilities. This berry is often called the best for our brain, it is not surprising that there are many products on the market today using blueberries. Most other berries, including raspberries and blackberries, are full of antioxidants that are great for boosting brain performance. You can eliminate the consequences of its aging if you eat berries only once a day. Berries are often referred to as super fruits because most of them contain fisetin and a flavonoid. They do an excellent job of improving memory, making it easy to recall past events.

Nuts and seeds. Looking at such a snack, you don’t wonder what is good for the brain? But there is something to pay attention to in addition to traditional walnuts and seeds. Almost all types of nuts are good for the brain. These include peanuts, hazelnuts, cashews, almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and any other type of nut or seed. Nuts and seeds are full of omega-6 and omega-3 fatty acids, as well as folic acid, vitamins E and B6. This set of nutrients promotes clear thinking. Even the outlook on life will become positive, because omega-6 and omega-3 fatty acids act as antidepressants. Some nuts and seeds are also high in thiamine and magnesium, which improve memory, cognitive function, and brain nutrition.

Leafy green vegetables. Although children don't like leafy green vegetables like kale or spinach, they are great for the brain, and so are adults. These vegetables are especially helpful when there is a need to remember partially forgotten information, remembering all the details, as if it were yesterday. This is due to the abundance of vitamins B6 and B12, as well as folic acid, which are components necessary for the brain. They reduce the level of homycystin, which leads to forgetfulness and even Alzheimer's disease. These vegetables are also high in iron. If this substance is not enough in the body, then cognitive functions begin to decline. Therefore, remember with gratitude the parents who made you eat cabbage and spinach.

Fish. Eating fish can be very beneficial for health, especially for the brain. Fish are high in omega-3, a well-known fatty acid that is essential for us in various ways. If you eat just one serving of fish a week, you can significantly reduce your chances of Alzheimer's disease. Fatty acids help the brain work, as it has a layer of neurons that become stiff due to the high content of cholesterol and saturated fats in the body. And omega-3s contain the right fats, which will allow neurons to better navigate throughout the brain. Omega-3s also help oxygenate the brain, which makes it easier to retain new information and remember old ones. Scientists believe that the best fish for brain health are herring, tuna, and salmon.

Chocolate. If you eat a hundred chocolates, then your health will definitely not increase, as well as from drinking a large amount of hot cocoa every day. However, as it turns out, the main ingredients in these delicious foods are very nutritious for the brain. Scientists have proven that the content of antioxidants contained in just a couple of tablespoons of cocoa powder is much higher than in other products such as red wine or green tea. The main antioxidant found in cocoa is flavanol, which improves blood flow to the brain. In ordinary milk chocolate, this substance is not so much, so it is much more beneficial for the brain to consume dark chocolate.