Of course, one aspect is to read more books, think more, spend more time with wise people and so on.
And the method I want to tell you today is simpler, more efficient and more practical. That is to say, several foods have been proved to have definite effects, which can make our brains work better.
The function of food is not only to give us energy, but also to carry out thousands of chemical reactions in our bodies all the time, which will affect and control our energy, thinking, mood and so on.
Next, I will not only tell you this 1 1 kind of food that is very beneficial to the brain, but also tell you why it can be done and how effective it is.
They are: green tea, ginger, Brazil fruit, turmeric, miso, buckwheat, sweet potato, parsley, cocoa, black rice and flaxseed.
green tea
All the functions of green tea are basically based on theanine. The function of theanine is also under study, but its effect on the spirit has been clearly defined, and it can reach the brain through the blood-brain barrier. Then the role of serotonin in the brain is greatly enhanced. In addition, it can also increase dopamine and aminobutyric acid. In this way, your synapses will calm down and stop burning thousands of thoughts and anxious feelings. You did a good job. In addition, it is a strong antioxidant for brain cells. Green tea can not only make us feel better, but also relieve stress, improve attention, improve memory and protect the brain from cell damage. 2-3 cups of green tea a day is enough to make us different. It is best to drink it before 4 o'clock (because it still contains a small amount of caffeine, which can avoid insomnia).
energy
As a condiment with medicinal value, ginger has a history of more than 5000 years, which naturally makes sense.
Contains curcumin: (it is a good brother of turmeric). Curcumin can help promote the role of neurotransmitters, and it is also one of the natural antioxidants known in the world.
It also contains two particularly beneficial antioxidants-gingerol and Schogers, which can protect brain cells and resist and interfere with free radical activities (free radical activities will make people aging).
In addition, it can also support the brain's "garbage collector"-glial cells, and quickly clean up the toxins in brain cells.
It is very common in our life, easy to get and easy to eat. It can be used to make ginger tea, stir-fry and stew soup.
brazil nut
High levels of neurosynaptic serotonin are practiced in a happy and stable mood. Generally, the food containing serotonin itself is not enough to achieve this effect. If you like, you can eat a lot of serotonin (for example, from bananas and pineapples), but this serotonin can't break through the blood-brain barrier. The key to the problem is to help the body and brain make serotonin that can be used by themselves.
Brazilian fruit is rich in vitamin B, which helps our body to produce serotonin, especially vitamin B6, which can help us to convert tryptophan into serotonin. Other sources of vitamin B include seeds, nuts and avocados.
They are rich in selenium, which is an antioxidant chemical that can effectively improve our mood. The specific reason is not clear. If you want to be in a good mood, you should eat more selenium-enriched food (but not too much, five Brazilian fruits a day is enough).
turmeric
What is this? Ginger's good brother. They look alike, but they are different plants, especially the roots. Actually, I have never seen the real thing, but I know it is one of the main ingredients of Indian curry. If you add turmeric powder to something, it will taste like curry. I have tried turmeric powder drink. . . I'm sorry, it's hard to imagine.
It is rich in curcumin, which is definitely a nutrient that the brain needs very much. It can control the serotonin level in our brain and prevent enzymes that weaken the brain. By giving the brain room to run freely, we can make the brain feel good and improve sleep. It has a natural anti-inflammatory effect, which makes our brain cells calm and happy and promotes the growth of nerve cells. Excellent memory. Eating with black pepper can make it better absorbed.
miso
Japanese miso is similar to fermented food such as miso. It can balance the flora in our body and improve the operating environment inside the intestine. (Visceral harmful bacteria will produce toxins, which will damage the brain and disrupt the production of serotonin. Miso can help protect and balance intestinal flora. On the other hand, the version with barley cost (which will be marked on the box) is a good medicine to fight anxiety. It contains phosphatidylserine (cephalin), which can reduce the stress caused by the hormone cortisol.
buckwheat
Although buckwheat has a "wheat" in its name, it is actually not a grain, but a seed (so it contains no gluten). It is a simple and cheap substitute for rice and flour, but it is more nutritious than rice and flour, such as tryptophan, which can synthesize serotonin (serotonin can play an antidepressant role in the brain, which can be achieved through food or various ways).
Buckwheat's balanced protein and carbohydrates can make the brain absorb tryptophan more easily than other substances rich in protein (carbohydrates help to absorb tryptophan). It is rich in vitamin B(B2, B2, B6, folic acid), which can help the body to convert tryptophan into serotonin and keep their balance in the brain.
In addition, it is also rich in calcium and magnesium needed to produce serotonin.
There are other similar choices, such as quinoa, millet and amaranth.
sweet potato
The substance that turns sweet potato orange is called anthocyanin, which is an antioxidant and a plant nutrient with natural anti-inflammatory effect. It also exists in berries (such as blueberries, cranberries and blackberries). ) Super food can eliminate inflammatory reaction in the body and prevent cell aging and death.
Sweet potato can also balance the level of insulin, because it contains adiponectin, which is very important: too many insulin cells will be inflamed, leading to saccharification.
Perhaps most importantly, sweet potato, our strong opponent of inflammation, is very easy to obtain. It is a part of Solanum plants and contains a disgusting ingredient: solanine (other members of Solanaceae are tomatoes, eggplant and green peppers).
parsley
Coriander (looks like coriander! It can be called European coriander, but it tastes very different from China coriander. People who like coriander in China often can't stand coriander, but people who like coriander don't like coriander. ) is the most commonly used spice in Europe. (Spaniards will add almost every meal! )。 It has even more vitamin C than oranges. Vitamin C can directly reduce CRP inflammation (a disgusting inflammation), and it contains digitalis flavonoids, which is very helpful to the memory of hippocampus, which is the part of the brain where memory is learned and occurs. It is also rich in flavonoid antioxidants, which can counteract the operation of free radicals and delay aging.
Chocolate
Cocoa has a cup-shaped effect on a happy brain. First of all, it has anti-inflammatory effect. It certainly helps cells to calm down, just like the organizer of an organized fire brigade.
In addition to anti-inflammatory effects, cocoa also has: flavonol, which can enhance the blood transport to the brain, is an excellent antioxidant and can make the brain uncomfortable; Cannabinoid, a chemical element that can make people happy, magnesium can directly enhance the expression of synapses and make information spread freely in the brain; Theobromine salicylic acid is a mild brain stimulant that can enhance the efficacy of caffeine.
Important: Milk is not enough. You need dark chocolate, and it's better to be raw. The picture shows cocoa granules, which are very good and have no elimination effect of milk and sugar.
black kerneled rice
A kind of rice, but not the familiar one.
Black rice was called forbidden rice in ancient China because it was very precious and had excellent efficacy.
Similar black foods also have antioxidant capacity (including anthocyanins). The content of anthocyanin is even higher than that of blueberry, and the sugar is also less than that of blueberry. Isn't it great?
Anthocyanins can keep our brain cells calm and diminish inflammation, especially in the brain. Studies show that black rice can slow down your aging and help you remember.
However, diabetic patients should avoid eating black rice, because it will stimulate insulin action and lead to accelerated decline of insulin cells.
linseed
For the brain, omega-3 has this magical effect. Our brain cells are made of this substance, so scientists believe that ω-3 can improve memory loss and depression.
Usually, we always inject a lot of omega-6 fatty acids into our diet (a lot of them exist in cheap vegetable oil), and omrga6-6 will promote inflammation. The easiest way is to eat more foods containing omega-3 and keep a balance.
Different foods have different proportions of omega-3 and omega-6, while flaxseed (or flaxseed oil) contains a large proportion of omega-3.
Other foods that can supplement omega-3 and less omega-6 include chia seeds and seaweed.
walnut
Walnut looks like a miniature brain, which is really good for brain health.
They contain anti-inflammatory polyphenols, which can soothe uncomfortable emotions (anti-inflammatory) and tired cells;
It contains magnesium, which can assist synaptic plasticity and make it easier to reconnect with the brain. When your brain is in anxiety and repetitive thoughts, it is an assistant.
Contains melatonin, which can help us to enter a natural deep sleep state, so that brain cells can be completely relaxed and get proper rest every night;
Finally, it contains vitamin E, which can protect and maintain the cell membrane of the brain.