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Which foods are beneficial for the brain?
Food and drinks for a sharp brain during exams. Here are some tips for quick mind from experts from centers for healthy eating in France, Germany and Italy.
Time spent on the textbooks would be more effective if you eat certain foods or at least give them an advantage in the overall meal. Cauliflower, cabbage and broccoli will help to remember more quickly. The reason for this is that they contain a substance acetylcholine, which stimulates brain cells. The liver and soybeans also stimulate your memory.
During exams it is necessarily to eat fish. It is extremely useful and stimulates the brain activity. Eggs also improve your ability to remember. However, do not eat too much of them, because they can increase the blood cholesterol. A good stimulation of the memory are the walnuts, almonds and other nuts. It is however important to be taken in the morning. The morning is appropriate to eat also chocolate. Useful for the brain are also fruits and vegetables, pasta, milk and yogurt.
Eating rice can help you overcome the exam fever. Rice and other cereals increase the level of an amino acid called tryptophan, which is converted into serotonin. Scientists have shown that serotonin is a good fighter against stress.
When we study we must be careful with fried foods and fatty meats, including roasted potatoes. Rather than help us, they will make us sleepy. It was found that the most effective time for studying is in the early morning. If you start at that time, you can have muesli with yogurt for breakfast, and drink a coffee or tea. Forget about the milk early in the morning. Because it will make you sleepy. Eat a strong meal for lunch. In the afternoon give yourself at least an hour break. Forget about the night learning and stuffing with food. At night, the body needs to rest and not to be loaded. Glass of warm milk will help you have a good night sleep.
Drink at least 2 liters of mineral or spring water daily. Several glasses of fresh juice will also be useful for the organism. Especially helpful is the juice of apples, as best freshly squeezed.
No matter how irreplaceable is the coffee after another sleepless night, do not drink too much of it. A large amount of caffeine instead of help you can get you nervous.
When you are stressed, the body produces stress hormones called glucocorticoids, which prevent the brain to find a way to relieve stress. The stress and the depression make us reach often for cakes, sweets and fatty foods. Rather than help us however they can cause drowsiness.
Forget about alcohol during exams because it violates the concentration.
During exams you should drink no more than 3 cups of coffee per day. It should not overdo with energy drinks as well.
Lovers of sweet can eat honey or a slice of bread with jam. Dark chocolate is also useful and have valuable antioxidants. It is essential that students and candidate students to ensure a balanced meal, do not miss to eat at least 3 times a day in the morning, noon and evening.
Nutrition, which stimulates brain activity, enhances memory, improves mood and even increasing IQ. Which foods are most beneficial for the brain? Which foods manage the brain?
To be healthy, motivated and happy, we need to take more proteins. But without vitamins and minerals you can not convert proteins or fats neurotransmitters or into brain cells. The optimal intake of vitamins and minerals accelerates thinking, enhances concentration and can even increase your IQ.
- Fish oil for a healthy and active brain
Fish oils are extremely useful for the brain, not just that they are rich in omega-3 unsaturated fatty acids, but also because they contain phospholipids. Phosphatidylcholine is the most important phospholipid which supply the brain with nutrients and help in the formation of the neurotransmitter acetylcholine.
Acetylcholine is directly related to the memory. A deficiency of this neurotransmitter is being responsible for poor memory, causes drowsiness, dry mouth and decrease dreaming. The best extra source of phosphatidylcholine is a dietary supplement lecithin.
Antinutrients (caffeine, cigarettes, sugar, refined foods) violate the brain function. Caffeine reduces the concentration and decrease the ability to remember. Excessive sugar and refined foods reduces intellect, causes aggression, anxiety, hyperactivity and / or exhaustion. Smoking and inhalation of cigarette smoke accumulate in the brain and decrease your mental health.
Optimal nutrition for the brain:
Reduce the intake of stimulants like – coffee, tea, chocolate and cola, sugar and refined foods. Reduce the impact of cigarette smoke and other contaminants.
Eat regularly fish, seeds (especially linseed), their oils or supplements of essential fatty acids.
Consume eggs because they are rich in omega-3 unsaturated fatty acids. Omega-3 unsaturated fatty acids are stronger antidepressant, which are also contained in anchovies.
Secure your optimal intake of vitamins and minerals. To improve your memory, take supplements of B vitamins, which contain more vitamin C like beets, for example.
Strawberries, cherries, blueberries, blackberries – they are an elixir for the brain. The more saturated is their color, the more useful they are.
Beans and lentils – they are full of fiber and vitamins. A brain “loves” them, because they loaded it with a lot of energy. Doctors recommend the excellent students to eat beans and lentils for lunch.
Vegetables – the more bright, the more useful for the brain. Tomatoes, potatoes, spinach, carrots – these are vegetables that must be in your diet.
Not surprisingly, the babies eat only milk. This is a “magic food” for humans. Fact – thanks to milk we grow. Our brain as well. Cheese, yogurt or a glass of warm milk – no matter what you will choose, it will help you feed your brain.
Oat flakes are unique – this is definitely the best breakfast for every mind. Best is to eat them with a little milk, honey or apple.
Quality of mind depends on the quality of the food
Food is the direct and immediate link with the mind and plays a vital role in the mind shaping. Food have great influence on the mind. This can be clearly seen every day. For example, it is very difficult to control the mind after heavy, indigestible lunch with rice.
The diet for the mind (The mind diet) – the biggest hit against Alzheimer’s!
According to statistics, Alzheimer’s disease affects between 5 and 8 percent of people age 65 and between 20 and 50 percent of the 85 year olds worldwide. In the US, the number of patients exceeds 5 million. Alzheimer’s disease is the most common form of dementia that affects memory, cognitive processes and behavior as a whole. Recent studies on the disease, however, suggest that there are foods which regular consumption is a huge benefit for both patients and for people at risk.
In a study published in the edition of Alzheimer’s & Dementia, there is a special diet called The mind diet, which reduces the risk of developing the disease in 53% of the people at risk. At the same time, these “mind diet”, significantly reduces the symptoms in individuals already diagnosed.
What is the diet for the mind?
This diet actually combines Mediterranean diet, which most of you know, and so called the Dash diet. In Dash diet you consume lots of fruits, vegetables, low-fat dairy products, fish, whole grains, legumes, nuts and moderate consumption of meat. You can consume oil, red meat, sweets and beverages and products with saturated fat and cholesterol, but only on condition that the amounts are minimal. The goal here is the menu to vary, portions to be small, the intake of salt to be limited to the absolute minimum. In addition, it should be emphasis on products with a high content of magnesium, calcium and potassium.
Mediterranean diet includes regular consumption of olive oil, whole grains, fruits and vegetables, fish and legumes.
The diet for the mind (The mind diet), focuses mainly on 10 types of beneficial brain foods:
- Leafy green vegetables;
- Bean foods;
- Whole grains;
- Fish and chicken meat;
- Olive oil.
That means every day to include some of these products in your diet, trying it to be diversified. But reach serious results you should significantly reduce the consumption of these products:
- Red meat;
- Fried food;
- Butter (maximum once per week).
In the study published in Alzheimer’s & Dementia, were involved more than 1,000 people on which the risk of developing cognitive disease was significantly higher and they were for nine years under observation.
During this time, they strictly followed the diet for the mind, which ultimately is not even a diet, but a way of eating! At the end of the experiment, the results were more than encouraging. It turned out that after years and regularly following the diet, the risk of serious cognitive disease decreased by more than 50% in all participants!