Help in the exam: a list of brain-boosting foods

Proper nutrition significantly affects not only the digestive processes, but also the brain. Some components give us energy, increase our mood and speed of thinking. This is the well-known bitter chocolate and many other nourishing treats that you probably eat every day without thinking about their useful properties. We tell you which foods are especially necessary for neurons.

In high mental stress – foods rich in vitamins

The brain needs to be constantly nourished with useful substances. It is vitamins in the diet that increase performance and activate cognitive processes. In many dishes you can find a whole set of necessary components. The greatest benefit is provided by products with a high content of omega-3 and omega-6 fatty acids. They reduce emotional stress, inhibit the synthesis of cortisol – the stress hormone, have a positive effect on memory and attention.

Sources of omega-3 and omega-6:

• fish and seafood;
• nuts (almonds, hazelnuts, pecans, walnuts);
• flax seeds;
• lentils;
• avokaado;
• pumpkin;
• olive oil and flaxseed oil;
• cauliflower and broccoli.

B vitamins are equally important. For cognitive processes – B1 (thiamine), for problem solving and generating new ideas – B6 (pyridoxine), for memory and clear thinking – B12.

Sources of B vitamins:

• chicken eggs (especially the yolk);
• beef;
• liver;
• hard cheeses (Parmesan, cheddar, Russian);
• teraviljad.

Another aid to memory and performance is folic acid (vitamin B9). It also promotes the production of serotonin, the “good mood hormone.”

Sources of folic acid:

• petersell;
• maapähklid;
• sunflower seeds;
• rampson;
• porcini mushrooms.

In addition to these foods, turmeric, ginger, lemon, garlic contribute to the active work of the brain. The activity of neurons is also activated by catechins. These are antioxidants that help fight fatigue and tension.

Sources of catechins:

• Green and white tea;
• õunad;
• bananas;
• pears;
• cranberries;
• nectarines.

What products negatively affect the work of the brain?

Endocrinologist Ekaterina Grigorieva told in her “instagram”, which treats, on the contrary, reduce brain activity.

Ekaterina: Carbohydrates, especially simple ones, can negatively affect cognitive functions. They inhibit the production of orexins. Orexins are protein neuropeptides that are produced in the hypothalamus. Their key function is to regulate sleep and wakefulness. Orexins also regulate metabolism and affect memory and learning ability. Eat a chocolate bar with sugar, the level of orexins decreased, the child wants to sleep and does not want to show miracles of intelligence. Especially since simple carbohydrates without the cover of protein/fat/fiber cause insulin and blood glucose to spike. This further deactivates orexins. So pay attention to protein/fat snacks. It can be supplemented with sliced vegetables and root vegetables, fiber will keep the feeling of satiety for a long time.

It is important to note: simple carbohydrates are found in nuts, fruits, vegetables, seeds, among others. However, these foods are also rich in fiber, organic acids, and vitamins and are certainly much healthier than sugary sodas or vanilla cookies.

A truly devastating effect on the brain is alcohol. Ethanol damages the membranes of neurons, so that they cannot normally perform their functions: receiving, transmitting and storing information.