British nutritionist Antonia Magor named five types of products for brain, mind and mental health.
Each of us experienced a state of “porridge in the head,” when extraneous sounds are annoying, there is fatigue, accompanied by forgetfulness, inattention, and absent-mindedness. To prevent or get rid of this condition, it is important to revise your diet, says Antonia Magor.
Nutritionist describes five types of foods that are useful for better brain activity.
Products containing Omega-3 fatty acids
(For long-term brain health)
To prevent not only a possible “much in the head,” but also premature aging of the brain, it is important to eat foods rich in omega-3 fatty acids.
The best variant of such food is oily fish: anchovies, salmon, tuna, mackerel, sardines, herring, trout and so on. Also, Omega-3 can be obtained from plant products: nuts, beans, avocado, rapeseed oil, flax seeds.
(On busy days)
At the beginning of the day, which promises to be intense and tents (for many such days – every day), it is important to consume protein.
Proteins increase serotonin and dopamine levels, which contribute to clarity of mind and better memory.
Therefore, breakfast is worth eating eggs, yogurt, nuts, seeds, meat, fish, tofu, beans, and legumes.
Products with Group B vitamins
(In the mornings)
Vitamins of group B are useful both for the body and for the mind.
The use of products with vitamins B allows you to get the energy to solve complex mental problems throughout the day.
You can find vitamin B in spinach, beans, eggs, whole-grain bread, milk and green vegetables.
(For concentration before an important meeting)
Dark chocolate contains active cocoa flavonol, a type of antioxidant that improves blood circulation, which brings more oxygen to the brain, boosts mood and improves cognitive abilities.
Cocoa also contains a small amount of natural caffeine, which gives the brain energy and prevents fatigue.
In addition to everything, dark chocolate promotes the production of dopamine – the hormone of happiness.
(For regular bowel function and good mood)
Stress and other emotions affect the gastrointestinal tract.
However, studies show that the opposite happens: necrobiosis of the intestine affects the production of neurotransmitter hormones, including serotonin.
Therefore, for brain health and healthy emotions, probiotics are important. They are contained in kefir, cottage cheese, tofu, soy sauce and so on.