Every second 100 billion brain nerve cells participate in the information exchange. Cells should have enough energy to ensure the smooth operation of this complex mechanism. Although the mass of the brain is only 2-3% of the body weight, it consumes 1/5 of the total energy we receive from food. Thus, the working capacity of our brain depends on the products we eat. Let’s compile a menu with foods for mental alertness.
Memory improving products
Avocado contains fatty acids that serve as a source of energy for short-term memory. Include this fruit to in your diet in order not to forget anything when drawing up plans, schedules, studying the educational materials. The required norm is half an avocado per day.
Carrot is extremely useful for mental activity. It stimulates the work of the brain so you can memorize everything faster. It is especially useful to eat a salad with carrots and apples, vegetable oil or low fat sour cream – a perfect breakfast!
Pineapple is also a good food for studying. It will supply your body with vitamin C and help to hold large amounts of text in the memory. It has very small calorie content, so you do not risk losing the slender figure. Drink a glass of freshly squeezed pineapple juice a day. You will have no problems with memory and overweight.
Foods that help focus
Shrimp and fatty fish are a real delicacy for the brain. Seafood supply the body with fatty acids that do not let our attention weaken. It is enough to eat 100 g of seafood a day.
Onion helps to fight fatigue and nervous overstrain, dilutes blood and thereby improves the supply of oxygen to the brain. You need to eat at least half of the bulb daily. This product is cooked in different forms. Of course, the most nutritious is the fresh vegetable which is used for salads. It is best to buy a sweet onion or to boil the usual one to get rid of bitterness. You can cook a tasty salad with cabbage and onion.
Nuts are especially good when you have a mental marathon in the form of a control work or a conference. You do not need to ask your classmates ‘Write my essay overnight!’ because this task will seem much easier than before.
Nuts strengthen the nervous system because they contain a lot of B vitamins and stimulate the activity of the brain. But at the same time, this food is heavy for the digestive system. Try not to overindulge in it. One handful of nuts per day is exactly what is necessary for your body.
Products that help to perceive new information
Lemon clears up thoughts. It becomes easier to perceive new figures and facts. This effect is due to the aromatic oils contained in the peel of the lemon and large doses of vitamin C. If you will have an important exam, be sure to drink a glass of tea with a slice of lemon.
Cabbage, beet and spinach contain a lot of B vitamins that have a beneficial effect on the nervous system. Eat a salad with cabbage to get rid of excitement before a complex control test. You will be calmer and concentrated.
Blueberries and cranberries are extremely useful for the brain, since they contribute to its better blood supply. Be sure to eat fresh berries in the time of their ripening. During the cold season, you can prepare delicious vitamin teas and fruit drinks with dried and frozen berries.
Products that help generate fresh ideas
Fig. The substances contained in it are similar to aspirin in composition. They dilute blood. The brain is better supplied with oxygen. This is the best brain food for college students of creative specialties.
Cumin promotes the birth of new ideas through essential oils that stimulate the entire nervous system. It is very useful to regularly drink tea with cumin. Brew 2 teaspoons of chopped seeds in a glass of boiling water. After 15 minutes, the tea will be ready. It is good not only for the brain but also for normal digestion.
Products that cheer up
The positive emotions are also very important if you want your head to work well. They can be influenced by some products.
Bananas contain a special substance called serotonin which makes people feel happy. You can eat bananas as a healthy snack or prepare delicious desserts.
Strawberries are not only tasty but also capable to raise the mood. Do not forget to pamper yourself with this berry. The recommended norm is 150 g per day. In winter you can buy frozen strawberry and cook useful fruit drinks, add it to cocktails and desserts.
Paprika contributes to the release of endorphins – the ‘hormones of happiness’. The addition of spices to food provides weight loss which can please may people.
What food is bad for the brain?
We talked about useful foods for effective studies. The conversation will be incomplete if you do not learn about harmful products that inhibit the work of the brain and impair memory. They contain various chemical additives (glutamate sodium, artificial sweeteners, flavorings identical to natural, etc.). Examples of such foods are bakery products (biscuits, buns, fast food), sweets (cakes, cookies, ice cream), fatty products (chips, mayonnaise, canned goods), carbonated drinks (Coca-Cola, Sprite, Fanta, Pepsi) and alcoholic beverages.
Rational nutrition regime
Every day you need to eat protein foods: chicken, fish, eggs, cheese, nuts. Protein contributes to the production of dopamine and adrenaline responsible for the mental work.
Along with the proteins, the brain needs carbohydrates: fruits, honey, chocolate, sweet desserts, pasta, legumes, potatoes. They help to concentrate the attention.
Since the brain consists of fats by 60%, they are also necessary. As already mentioned above, it is useful to eat seafood, nuts, and salads with vegetable oil.
You need a balanced diet consisting at least of four meals to feel no hunger when the sugar level goes down in blood.