1. Walnut. It is rich in unsaturated fatty acids, which can improve the structure of the brain, so that people have good brain power. So people regard it as the first choice of brain-nourishing food.
2. Animal viscera. Animal viscera is not only rich in nutrition, but also has a brain-nourishing effect much better than animal meat itself. Because animal viscera contains more unsaturated fatty acids than meat.
3. Brown Sugar Brown sugar contains the highest calcium among sugars, and also contains a small amount of B vitamins, which is beneficial to the development of the brain.
Other foods, such as bean sprouts, fish and shrimp, seaweed, honey and beans, are also very good brain-nourishing foods.
In addition, the following nine kinds of foods are also considered as high-quality foods for brain health. I want to give you a detailed recommendation letter.
1, banana
Eat bananas to supplement carbohydrates, because pectin contained in bananas releases glucose slowly, and blood sugar is not easy to fluctuate too much, which affects the nutritional supply of the brain. If you want to keep your brain at its peak, you have to replenish carbohydrates in time.
2. Whole grains
Whole grains are not only low gastrointestinal food, but also rich in vitamin E, vitamin B, folic acid and nicotinic acid. Vitamin B can not only help glucose to be fully utilized, but also assist protein's metabolism, which is an essential nutrient to maintain the normal function of brain cells, while folic acid is related to nerve development and memory.
Step 3: eggs
Eggs not only have B family, but also high-quality protein is related to the production of cells and nerve conduction substances. Moreover, egg yolk is also rich in lecithin, which is the main raw material for human body to synthesize acetylcholine. Lecithin intake can also promote the production of new memory cells. However, a proper amount of egg yolk will be fine, about 1~2 eggs a day. Tofu and soybean are also rich in lecithin and can also be used as brain-nourishing food.
4. Oats
Oats are called "food for the brain" in the field of nutrition. Oat is a low gastrointestinal food, rich in vitamin B, electrons and minerals such as potassium and zinc, which is helpful for spatial memory and cognition. Oats also contain soluble fiber of "β-polyglucose", which can hinder the production and absorption of cholesterol and reduce the concentration of cholesterol in blood, thus reducing the crisis of heart disease, arteriosclerosis and stroke, which are all known causes of dementia.
5, deep-sea fish
About 60% of the brain is unsaturated fat, so eating foods rich in omega-3 can keep the elasticity of cell membrane and make the function of nerve cells reach a better state. At the same time, the fish oil of deep-sea fish is rich in ω-3; Among them, DHA is an important component of cell membrane, especially in brain and retina, which plays an important role in cerebral cortex function, memory maintenance and even brain development of embryos and children. Among them, deep-sea fish include salmon, tuna, mackerel, sardines and cod. In addition, omega -3 can be preserved by grilled fish or steaming.
6.nuts
Nuts such as almonds, walnuts and pine nuts are not only low-gastrointestinal foods, but also rich in omega-3 fatty acids. But also rich in antioxidant substances, such as vitamin E and selenium, which can protect brain cells from free radical damage. Nuts also contain a mineral "boron", which will affect the current activity of the brain and make people's intelligent response more sensitive. Experts believe that you can mix some nuts with breakfast cereal, which is a good brain snack for children.
7.strawberries, blueberries and cranberries
Berries are rich in antioxidants, which help to reduce the damage of free radicals and delay aging. And the brighter the color, the higher the nutritional value. Berries are also rich in vitamins. Vitamins are also needed when brain cells synthesize acetylcholine, the neurotransmitter responsible for memory.
8. milk
Milk can not only supplement calcium, but also provide important nutrients for the brain ── protein and B vitamins.
9, pumpkin, pumpkin seeds
Pumpkin is an excellent source of beta carotene. Dutch studies have found that eating more beta carotene can maintain a sharper thinking ability. Dark green leafy vegetables, carrots, sweet peppers, sweet potatoes, papaya and mangoes are also rich in beta carotene. Zinc contained in pumpkin seeds can help the brain to develop and operate flexibly; If zinc intake is insufficient, it will easily lead to memory loss and inattention.
DHA (docosahexaenoic acid) is a highly unsaturated fatty acid necessary for brain nutrition. It can not only prevent the deposition of cholesterol on the blood vessel wall, but also prevent or alleviate the occurrence of atherosclerosis and coronary heart disease. More importantly, DHA plays an extremely important role in brain cells. It accounts for 10% of human brain fat, which is extremely beneficial to brain nerve conduction and synapse growth and development.
In order to maintain the normal function of various tissues, the human body must ensure that there are enough fatty acids. If it lacks them, it will cause a series of symptoms, including growth retardation, abnormal skin scales, mental retardation and so on. As an essential fatty acid, DHA plays a more significant role in enhancing memory and thinking ability and improving intelligence. Population epidemiological studies have found that people with high DHA content in their bodies have strong psychological endurance and high intellectual development index.
People's memory and thinking ability depend on the functions of nerve tissues that control information transmission, such as brain cells and synapses, that is, the transmission range, direction and function of information in the nervous system. DHA accounts for about 25% of its nerve tissue fat content. Synapse is a key part of controlling information transmission, which is composed of synaptic membrane and synaptic gap. DHA contributes to its structural integrity and function. When DHA is lacking in the diet for a long time, PL containing DHA will be lost on the synaptic membrane and its structure will be destroyed, which will have a negative impact on information transmission and thinking ability.
DHA is one of the main components of cells and cell membranes, but it cannot be synthesized by human beings and must be obtained from diet. DHA mainly exists in marine fish, and orbital fat is the most abundant in fish, followed by fish oil. It is difficult for ordinary consumers to obtain DHA directly from marine fish.
Because it is difficult for the human body to synthesize enough DHA to supplement the brain, it is necessary to take DHA to make up for it, otherwise it will lead to brain dysfunction, such as decreased memory, decreased information transmission ability between brain cells, and decreased feeling. Which foods are rich in DHA?
Fat: rich in phospholipids, it is an indispensable substance for nerve cells;
Egg yolk: contains egg yolk, egg alkali, lecithin, etc. , can make up the brain;
Fish: It contains a lot of protein and calcium, especially saturated fatty acids, which can decompose cholesterol and make cerebral vessels unobstructed;
Soybean: contains a lot of unsaturated fatty acids, trace elements, vitamins and lysine. Eating a certain amount of soybeans or bean products every day can enhance memory, and it is also beneficial food for patients with cardiovascular diseases such as hypertension, arteriosclerosis and heart disease.
Auricularia auricula: It is rich in phospholipids, sterols and other nutrients, and has nutritional effects on brain cells and nerve cells. At the same time, it contains a substance that can delay blood coagulation, dredge blood vessels, prevent cerebral thrombosis, prevent cerebral thrombosis, myocardial infarction and other diseases.
Banana: rich in minerals, especially potassium ions, which can lower blood pressure if eaten often;
Milk: contains protein, calcium, etc. , can provide various amino acids for the brain;
Garlic: contains allicin, which has anti-inflammatory and bactericidal effects, and also has certain effects of reducing blood fat and strengthening brain;
Fresh apricots, rich in vitamins A and C, can ensure adequate blood supply to the brain and enhance memory;
Fisheye: Especially in Ceratopogonidae, it contains quite rich unsaturated fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). This natural substance can enhance the memory and thinking ability of the brain, which is of great benefit to prevent diseases such as memory loss, cholesterol increase and hypertension.
Fish phosphorus: nutritionists have found that fish scales contain more lecithin, a variety of unsaturated fatty acids and a variety of minerals, especially calcium and phosphorus, which is a special health care product. It has the effects of enhancing human memory, delaying brain cell aging, reducing cholesterol deposition on blood vessel wall, promoting blood circulation, and preventing hypertension and heart disease. In addition, it can also prevent rickets in children, osteoporosis and fractures in the elderly.
Orange collaterals: When many people eat oranges, they always tear the white meridians on the surface of orange petals completely after peeling the skin. In fact, orange collaterals contain a vitamin called "Luding", which can maintain the normal elasticity and density of human blood vessels, reduce the brittleness and permeability of blood vessel walls, and prevent capillary hemorrhage, cerebral hemorrhage in hypertensive patients and retinal hemorrhage in diabetic patients. For people with bleeding tendency at ordinary times, especially the elderly with arteriosclerosis tendency, eating orange collaterals is more beneficial.
Bones: Bones are more nutritious than meat. Under the microscope, there are countless spongy pores on the wall of the tube mainly composed of calcium, which is rich in nutrients. Compared with the nutritional components of fresh pork, protein, iron, sodium and energy produced by pig bones are much higher than those of fresh pork. Its protein is 23% higher than that of milk powder, twice that of pork, 6 1% higher than that of beef and 1 times that of eggs. As for the content of phosphorus and calcium, it is incomparable to other foods. What is particularly rare is that its nutrients are more easily absorbed by the human body than plant foods.
Pepper leaves: Pepper leaves are rich in nutrients such as calcium, carotene and vitamins, which are sweet, tender and delicious. You can cook alone, fry with meat, and make soup. Eating Chili leaves often can play the role of dispelling cold and warming stomach, nourishing liver and improving eyesight, losing weight and beautifying face. In addition, moderate consumption of Zanthoxylum bungeanum leaves can also promote gastric juice secretion and increase appetite, which is suitable for gastrointestinal weakness, indigestion, flatulence, stomach cold pain and so on.
Since there are many foods rich in DHA, why do people need to supplement their intake of DHA? Theoretically, we can meet the body's demand for DHA from food. However, because people's eating habits and most nutrients are lost in the process of cooking, it is suggested that people who have the conditions eat DHA-rich nutritional supplements or use DHA-rich food additives. In developed countries, DHA has been widely used in milk powder, canned food, candy, non-staple food, edible sauce, beverage and edible oil.