The main components of human brain are protein, lipids (mainly lecithin), vitamin B 1, nicotinic acid, etc. Students' dietary nutrition should not only meet the calories needed by the brain, but also pay special attention to the adequate supply of the above nutrients. Nutritionists point out that eating the following common foods regularly is good for strengthening the brain. I recommend it to you here. I hope you pay more attention when you buy food. If you really can't remember, just write it down on paper and put it in your wallet.
Eggs: such as quail eggs and eggs. Eggs are rich in protein, lecithin, vitamins, calcium, phosphorus, iron and so on, which are indispensable substances for brain metabolism. In addition, eggs contain more acetylcholine, which is necessary for the brain to complete memory. Therefore, eating one or two eggs a day is of great benefit to strengthening the body and strengthening the brain.
Animal livers and kidneys are rich in iron. Iron is an important component of red blood cells. Eating animals' liver and kidney regularly has enough iron in the body, and red blood cells can deliver enough oxygen to the brain, which can effectively improve the working efficiency of the brain.
Fish can provide abundant protein, unsaturated fatty acids, calcium, phosphorus, vitamin B 1, vitamin B2, etc. Are important substances for forming brain cells and improving the vitality of brain cells.
Soybeans and bean products contain about 40% high-quality protein, which is equivalent to eggs and milk. At the same time, they also contain more lecithin, calcium, iron, vitamin B 1, vitamin B2 and so on, and are ideal brain-nourishing foods.
Millet is rich in protein, fat, calcium, iron, vitamin B 1 and other nutrients, so it is called "brain tonic". Millet can also prevent neurasthenia.
Hard fruit foods include peanuts, walnuts, sunflower seeds, sesame seeds, pine nuts and hazelnuts. , contains a lot of protein, unsaturated fatty acids, lecithin, inorganic salts and vitamins, and is very beneficial to improve the nutritional supply of the brain if eaten regularly.
Day lily is rich in protein, fat, calcium, iron and vitamin B 1, which are needed by brain metabolism. Therefore, it is called "brain tonic".
Jujube is rich in vitamin C, 100G fresh jujube contains vitamin c380-600mg, and jujube reaches 1380 mg.
It should be noted that sugar should not be eaten more. Because sugar enters the blood, it can increase the blood concentration and slow down the blood flow, which is acidic. Slow blood flow will produce cerebral thrombosis; Acidic environment is not conducive to the transmission of information in the nervous system, which makes the brain slow.
Some brain food:
The metabolism of food in protein will produce a substance called cysteine, which is harmless to the body, but if the content is too high, it will cause cognitive impairment and heart disease. Moreover, once cysteine is oxidized, it will have toxic and side effects on the arterial wall. Vitamin B6 or B 12 can prevent cysteine-like oxidation, and the vitamin content in dark green leafy vegetables is the highest.
[Fish] Fish fat contains omega-3 fatty acids, which can protect the nervous system and help to strengthen the brain. Studies show that people who eat fish at least once a week, especially salmon, sardines and herring, have a much lower incidence of Alzheimer's disease than those who seldom eat fish. Eating fish also helps to strengthen the activity of nerve cells, thus improving the ability of learning and memory.
Whole wheat products and brown rice are the best way to enhance the body's nutrient absorption ability. Brown rice contains a variety of vitamins, which is very important for maintaining cognitive ability. Among them, vitamin B6 is the most effective for reducing cysteine level.
[Garlic] The energy source of brain activity mainly depends on glucose. In order to make glucose play its due role, it is necessary to have enough vitamin B 1. Garlic itself does not contain a lot of vitamin B 1, but it can enhance the effect of vitamin B 1, because garlic can produce a substance called "alliin" with B 1, and the effect of alliin is much stronger than that of vitamin B 1. Therefore, proper consumption of garlic can promote the conversion of glucose into brain energy.
Protein contained in eggs is one of the best protein among natural foods, and it is rich in amino acids needed by human body. Egg yolk is rich in calcium, phosphorus, iron and vitamins A, D and B besides lecithin, which is suitable for mental workers.
The high-quality protein and 8 kinds of essential amino acids required by beans and their products are helpful to enhance the cerebrovascular function. In addition, it also contains lecithin, rich vitamins and other minerals, especially suitable for mental workers. Soybean fat contains 85.5% unsaturated fatty acids, among which linolenic acid and linoleic acid are more. They have the function of lowering human cholesterol, which is especially beneficial to the prevention and treatment of cardiovascular and cerebrovascular diseases for middle-aged and elderly mental workers.
Modern research has found that these two substances are very nutritious, especially unsaturated fatty acids. Therefore, regular consumption of them can provide enough unsaturated fatty acids with smaller molecules such as linoleic acid and linolenic acid for the brain to eliminate impurities in blood vessels and improve brain function. In addition, walnuts contain a lot of vitamins, which have a good effect on treating neurasthenia, insomnia, relaxing the mental state of the brain and eliminating brain fatigue.
[Fruit] Pineapple is rich in vitamin C and important trace element manganese, which helps to improve people's memory; Lemon can improve people's acceptance; Bananas can provide tyrosine, an important substance in the brain, make people energetic, concentrate and improve their creativity.
Breakfast of brain health care diet: it should include an egg, an appropriate amount of fortified cereal, a glass of milk or yogurt. Lunch: Pay attention to sardines, cheese, peanut butter, cauliflower, green peppers and other foods. Dinner: Pay attention to the intake of oysters, pork liver, lean meat and dry red wine. There are many dishes, such as peach kernel and celery, stir-fried peach kernel, medlar and peach kernel stir-fried with double flowers, fish-flavored yuba, garlic spinach, tomato egg roll, leek scrambled eggs, black pepper fish fillets, three-color diced squid, crucian carp and peach kernel stewed tofu, lily lamb tripe egg slices, onion and mutton liver, ginger fried pork liver, celery stir-fried waist strips, braised pork with kelp cabbage, braised pork with kelp and diced peanuts.