Foods Needed For A Proper Brain Function
It is well known that the food we eat acts on our body functions, default on the brain activity. The brain is a hungry organ, its cells require energy intake twice as high compared with other organ cells. In this sense, to function effectively during the day, energy levels have to be kept at rates high enough so as not to appear stress or exhaustion. It is therefore important, that the diet to be healthy both for the body and brain.
The main food principles necessary for the brain are:
Carbohydrates. Glucose is carried by the bloodstream to the brain, in order to confer energy. The blood sugar is extracted from the carbohydrates present in foods such as whole grains, nuts, fruits, vegetables and other foods rich in starch. For the braincells is needed twice as much energy than for other body cells, and for this reason the carbohydrates food intake should be increased. Although in terms of carbohydrates, there is not know a daily dose which is recommended for consumption, but it is known that for a proper brain function, the body needs a minimum of 130 g of glucose per day. Should be know that carbohydrates are found in most foods, but are found in large amounts in powdered sugar, beverages and candies made from dust gumoase and also in cereals.
Fats. To stimulate growth of the healthy cells and of the brain, the body “demands” fatty acids, which can be obtained only from food. Omega 3 fatty acids are found in foods such as fish, green leafy vegetables and nuts. Also, omega-6 fatty acids, also very important for a proper functioning of the brain and are found in sunflower seeds, corn, sesame seeds and other oil seeds. If you ignore consumption of foods rich in healthy fats, the brain loses its cognitive ability and also the memory will suffer.
Proteins. Amino acids from protein are essential for brain stimulation because are responsible for making connections in the brain. In addition to providing protein, amino acids have an important role, namely to calm the brain, to stimulate it and to give energy. Complete proteins contain all amino acids required for a proper brain and body function and are found in foods like fish, meat, cheese, eggs. Some amino acids are found in smaller quantities in cereals, vegetables and nuts.
Micronutrients. Vitamins and minerals are other elements present in foods (and food supplements), which stimulates the brain. Micronutrients are maintaining a balance of oxygen to the brain, eliminating free radicals (those high energy particles that cause cell damage). Among the important micronutrients that are stimulating brain activity are antioxidants, vitamin E and C, lycopene, lutein and beta carotene.
Water. Do not forget that we are 70% water. Brain molecules, in turn, are made of 80% water, which is necessary for maintaining healthy brain membranes to ensure the smooth functioning of neurotransmitters. Therefore, an adequate amount of water is preventing brain overloading and loss of brain cognitive functions.
How to make your brain productive:
Nutritionists recommend us some simple ways by which we can make the brain to function at full capacity, to get rid of stress and of mental fatigue.
There is no secret that breakfast is the most important meal of the day. Morning coffee is among the best “jumps” for the brain, especially since its effects are felt almost immediately. Caffeine increases the mental and physical ability, so a cup of coffee in the morning does not hurt anyone.
Here is an example of menu for one day for both the mind and the body:
A healthy breakfast involves the following foods:
- Foods rich in animal protein, saturated and monounsaturated fat: meat, eggs, cheese, butter (Is good to be known that all these foods should not be consumed all in one meal, but one, on different days of the week, except the eggs, which can be consumed by healthy persons with another protein – eg. omelette with ham);
- Foods rich in vegetable protein and complex carbohydrates: whole-grain bread;
- Soft drinks: natural mineral water, herbal tea, green tea or black coffee without milk and sweetened with a spoonful of sugar, preferably brown sugar or natural honey.
Lunch is a meal with problems, especially for those who work and whose work does not allow compliance mealtimes. It is important to know that for a healthy mind, at lunch you should not miss the fruits or vegetables, bread, and preparations containing egg, because egg yolk is a rich source of bilineurin, nutrient which has recently demonstrated its ability to increase the brain activity, accelerating brain cell signals to the nerves.
Even if obstacles are time and job, would be better to keep in mind that a hearty lunch is always preferable than a rich dinner.
Is recommended fish, which is rich in omega 3 fatty acids, because are developing gray matter and brain membranes. Omega 3 has an important role for the brain: to maintain emotional balance and strengthen the positive attitude. And if you finish your lunch with a yogurt, you have ensured the production of neurotransmitters and thus, will improve the signals sent by neurons.
Nutritionist advises us that at lunch, we should fill our diet with low-fat foods rich in animal protein: poultry (chicken, turkey, ostrich, quail), foods containing vegetable protein and complex carbohydrates: lentils, beans , peas, carrots, eggplants, broccoli, cabbage and non-alcoholic drinks: natural mineral water, green tea or black coffee (1 cup prepared with 150 ml of water).
Dinner should be the lightest meal of the day, because if you eat copious, not only the body suffers, because of the shortness of the digestive process, but also the brain will suffer. At this meal can be served animal protein (fish) and vegetables. Any use of fats, cheese, starchy or fatty meat will be hard to digest and the result will be that you will not rest well, thus becoming stressed.
Ultimately, the key is moderation. They say that nothing is harmful if is done in moderation.