1, sweet potato. Sweet potato is rich in vitamins B, E and β-carotene. Among them, the content of vitamin E is twice that of brown rice, which has very good antioxidant and fatigue relieving effects. According to the research of Harvard University, β -carotene can delay the mental deterioration brought by age and make office workers keep sharper thinking ability.
2. fish. 60% of brain cells are composed of unsaturated fatty acids, of which DHA is the most important. DHA is an important component of brain nerve cells, which is very important for the conduction of brain neurons and the growth of synapses, and can enhance brain intelligence, memory and concentration.
The content of DHA in terrestrial meat and vegetables is almost zero, and only exists in marine meat, among which deep-sea fish are the most abundant, especially orbital fat and fish skin. However, large deep-sea fish are at the top of the food chain and have accumulated too much heavy metals in their bodies, so they should not be eaten too much. On the contrary, saury with higher DHA content than salmon is more suitable.
3. lean meat. Compared with fat meat, lean meat has less fat and higher protein content, so its nutritional value is higher. Besides protein, lean meat is also rich in vitamins B and E, as well as minerals iron and phosphorus. Iron is an important component of hemoglobin in red blood cells. Hemoglobin is a tool for the human body to transport and exchange oxygen, which can keep the vitality of the brain. Iron deficiency can lead to anemia, distraction and memory loss. Phosphorus is a key substance involved in nerve fiber conduction, energy generation and storage, and an indispensable element for brain operation.
4. milk. Milk is rich in protein and mineral calcium, which is an important source of nutrition for the brain. Protein is the raw material of human body, and it is also one of the important elements to make brain cells and neurotransmitters, which can help the development of the brain. If you have the conditions, you can participate in speed reading and memory training, and you will also improve to some extent. Calcium can inhibit abnormal discharge of brain cells, stabilize mood, promote good sleep, reduce physical fatigue and enhance resistance. A glass of milk before going to bed can help the brain get a fuller rest.
5. oats. Oats have always been called "food for the brain" by nutritionists. Except for foods with low GI (glycemic index), blood sugar is not easy to rise after eating. Oats are also rich in vitamins B, E and mineral zinc, which is good for the brain. Vitamin E can inhibit the accumulation of purple-brown substances in brain cells, reduce fatigue and prevent brain aging. Zinc is a multi-vitamin component, which can enhance memory. Zinc deficiency can lead to mental depression. A bowl of oatmeal for breakfast can provide vitality for the brain for a day.
6. 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 more millet porridge and rice, it will be beneficial to the health care of your brain.
7. 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.
8. Day lily. People often say that day lily is a "girl without sorrow" and can "soothe the nerves and relieve depression". Note: Daylily should not be eaten raw or fried alone to avoid poisoning. It is best to eat it dry and cooked.
9. Chili. The content of vitamin C in pepper ranks first among all vegetables, and it is also rich in carotene and vitamins. Capsaicin contained in pepper can stimulate taste, increase appetite and promote blood circulation in the brain. In recent years, it has been found that the "spicy" taste of pepper is also a hormone in the human body to stimulate the pursuit of career success, which makes people energetic and active in thinking. Red peppers are better eaten raw.
10, banana. The heat source of brain cells is different from other cells, which can only rely on glucose and cannot be obtained from other nutritional forms, and carbohydrates are the main source of sugar. Banana is not only rich in carbohydrates, but also contains a lot of pectin and vitamin B. Pectin can slow down the release of glucose and avoid excessive blood sugar fluctuation. Vitamin B can promote the full conversion of sugar into energy, assist protein's metabolism and maintain the normal function of brain cells. To keep your brain at its peak, just add a banana at any time.
In short, how to better concentrate and improve memory? In addition to good learning methods, if they can be combined with a reasonable daily diet, they can complement each other.