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Feed the brain

Feed the brain: 5 of the best foods

Since September, it is time for vacations and vacations, which means that a heavy load will fall on the brain. And it is very important to take care of the health of this body. It can be nourished and improved by the most simple but useful products. This was told by nutritionist Natalya Samoilenko.

Nutrition for the brain and nervous system

1- Water is necessary for every cell of our body, and especially for the brain! This is the # 1 substance for brain function. Water makes up most of its weight and is involved in all the processes that take place in it.

 Even with slight dehydration, we feel fatigue and headaches, a constant lack of it leads to a decrease in brain volume and the development of diseases such as, for example, Alzheimer's. Drink 30 ml of water per 1 kg of ideal body weight per day.

2- Proper fats.

Our brain is 11% -15% fat. We just need polyunsaturated fatty acids - Omega-3 and Omega-6.

They are rich in such products: Omega-3 - fish (salmon, herring, mackerel, cod, trout, sardines, tuna, sardines), fish oil, seafood, caviar, seeds (hemp, flaxseed, sage seeds, mustard), chia, flaxseed oil, walnuts, soybeans, spinach, seaweed.

Omega-6 - oils (olive, corn, soy, sesame), nuts (almonds, walnuts), sunflower seeds, egg yolk, lard, chicken and turkey meat.

3- Proteins help to fulfill most of the functions of the brain. The most important essential amino acids (which we can only get with food) are tryptophan and phenylalanine.

We get tryptophan with: chia, sesame seeds and pumpkin, cocoa beans, soybeans, prunes, whole yogurt. Phenylalanine comes with products: chicken, parmesan, shrimp, offal, fish (salmon, cod, sea bass), nuts (almonds, walnuts) and seeds (sesame, pumpkin, chia), chickpeas, lentils.

4- Carbohydrates and glucose. Scary words for many losing weight (but in vain!). The brain needs a sufficient amount of glucose, because this is the source of its energy! We need to get it not from Sneakers, but from healthy products: whole grain bread, turnips, green onions, red beets, honey, fruits and berries.

5- Vitamins. The most important for the brain are B vitamins, as well as A, E, D and K.