1, milk
Many office workers have the habit of drinking milk. Milk is one of the perfect nutrients, which is rich in protein, calcium and amino acids necessary for the brain. Calcium in milk is most easily absorbed by people and is an indispensable and important substance for brain metabolism. In addition, it also contains vitamin B 1 and other elements that are very beneficial to nerve cells. If you have excessive insomnia with your brain, a cup of hot milk before going to bed will help you fall asleep.
Step 2: eggs
In order to be healthy and brain-nourishing, we can eat some eggs, which contain many nutrients. Brain activity function and memory intensity are closely related to acetylcholine content in the brain.
Experiments have proved that the beauty of eating chicken is that when lecithin contained in egg yolk is decomposed by enzymes, it can produce rich acetylcholine, which will enter the blood and reach the brain tissue quickly, which can enhance memory. Eating 1 or 2 eggs a day can supply enough choline to the body, which is of great benefit to protecting the brain and improving memory.
Step 3 fish
Many women know that eating fish can nourish the brain. When women are pregnant, they like to eat fish very much, because fish can nourish the brain. They can provide high-quality protein and calcium to the brain, and the fatty acids contained in freshwater fish are mostly unsaturated fatty acids, which will not cause arteriosclerosis and do no harm to cerebral arteries. On the contrary, they can protect cerebral vessels and promote brain cell activity.
4.peanut butter
It is seldom heard that peanut butter can nourish the brain, but peanut butter is rich in vitamin A, vitamin E, folic acid, various trace elements and protein, which is very helpful for supplementing brain energy and regulating health.
5. Oats
Oat is the best choice for breakfast, rich in vitamins, cellulose, potassium, zinc and so on. , can provide enough energy for the human body and play a role in strengthening the brain.
6. Vegetables
Eating more fresh and colorful vegetables helps to keep the brain active and make the brain healthier. Eating more tomatoes, sweet potatoes, pumpkins and carrots can replenish the brain.
7. Xiaomi
Vitamin B 1 and B2 in millet are 1.5 times and 1 times higher than those in rice, respectively, and protein contains more tryptophan and methionine. Clinical observation shows that eating millet can prevent aging. If you usually eat some millet gruel and rice, it will be good for the health care of your brain.
8.spinach
Spinach is cheap and humble, but it is a brain-nourishing vegetable. Because spinach is rich in vitamins A, C, B 1 and B2, it is one of the "best suppliers" of brain cell metabolism. In addition, it also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence.
9. Chili
The content of vitamin C in pepper ranks first among all vegetables, and the content of carotene and vitamins is also very rich. Capsaicin contained in pepper can be used to flavor, increase appetite and promote blood circulation in the brain. It is found that the "spicy" taste of pepper is still the hormone in the human body to pursue career success, which makes people energetic and active in thinking.
10, corn
Corn germ is rich in unsaturated fatty acids such as linoleic acid, which can protect cerebrovascular and reduce blood lipid. Especially, the high water content of glutamic acid in corn helps to promote the metabolism of brain cells. Eating some corn often, especially fresh corn, has a brain-strengthening effect.
Methods to improve memory
1, basking in the sun
Go out for a walk and get some sunshine. Because sunlight can promote nerve growth factor and make nerve fibers grow. At present, experts have studied whether the amount of sun exposure is related to cognitive impairment. Although there is no conclusion for the time being, receiving sunlight every day can at least form a better sleep pattern and is not easy to be depressed.
Step 2 walk briskly
Aerobic exercise can make the heart beat faster, and some movements need the coordination of limbs, which can activate the cerebellum, promote thinking and improve the speed of cognition and information processing. Aerobic exercise is very simple, just walk. The study found that as long as you walk for 50 minutes three times a week, you can make your mind agile.
Step 3: Meditate.
Reduce anxiety and improve cerebral blood flow.
Dark thoughts: close your eyes, press your thumb on your little finger, imagine the good feeling after exercise, and take a deep breath for 30 seconds. Then press your thumb on your ring finger, imagine anything you like for 30 seconds, then press your middle finger for 30 seconds to recall a moment of concern, and finally press your index finger for 30 seconds to recall a beautiful place.
Step 4 challenge yourself
People need to stop complaining and realize that they can remember many things!
Specific methods: try to remember the names of different news announcers in the morning, noon and evening of news stations, or remember the names of others in your favorite team except the core players.
5. Take the initiative to say hello to others
Taking the initiative to say hello not only helps interpersonal communication and reduces the risk of depression, but also helps to remember the name and appearance of the other person, so as to take the initiative to say hello and improve brain power. Chatting with friends while walking has the same effect.
6. Eat more green food
Green food, mainly leafy vegetables, can help you resist cognitive impairment and reduce the risk of memory loss. Studies have found that fish, nuts and olive oil have the same effect.
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