Foods that affect brain health
Experts suggest that the carbohydrate of the edible bananas, because bananas contain pectin, releasing glucose slower, blood glucose is not easy ups and downs, affecting the brain's nutritional supplements. Want brain in top condition, you have to resupply carbohydrate.
Because the carbohydrates we eat are broken down into glucose, the brain most in need of energy source is glucose. Brain cells and other cells, a rarity in glucose, can not rely on other forms of energy.
2, whole grains
British Professor for the group of first year students to experiment and found that children eat the breakfast of low gastrointestinal slightly better performance in a series of mental tests.
Whole grains is not only a low GI food, rich in vitamin e and vitamin B group, folic acid, nicotinic acid, etc..
The vitamin B group not only helps glucose fully utilized, can also assist in protein metabolism is necessary to maintain the normal function of brain cells of nutrients, folic acid and nerve, memory related.
Eggs are not only the B group, high-quality protein and manufacturing cells and the neurotransmitter. And is also rich in vitamins A, E, the activation of vitamin B6, vitamin B12, folic acid and zinc and other nutrients of the brain.
Especially folic acid and vitamin B12. Many studies have pointed out that the long-term lack of vitamin B12 and folic acid will lead to memory loss, and may even increase the risk of dementia.
The egg yolk is also rich in lecithin, the main raw material of synthetic human acetylcholine.
A rodent experiment also found that lecithin intake may lead to new memory cell manufacturing.
However, experts recommended appropriate amount of egg yolk like a day, about 1 to 2 eggs. Tofu, soy is also rich in lecithin, also can be used as a brain food.
Oats in nutrition circles is known as "brain food". Oats are low GI foods, and more rich in vitamin B, electronic and potassium, zinc and other minerals, contribute to spatial memory and cognition.
Oats also contain beta-glucan soluble fiber, can impede the manufacture and absorption of cholesterol, blood cholesterol concentrations decreased, thus reducing heart disease, arteriosclerosis and stroke crisis, the three dementia known causes.
5, deep-sea fish
Brain about 60 percent unsaturated fat intake rich in omega-3 foods to maintain cell membrane flexibility to achieve a better state of nerve cells.
Deep-sea fish, fish oil rich in ω-3; which DHA is an important component of cell membranes, especially brain and retinal cell membranes both in the cerebral cortex function, memory maintenance, even the embryonic and early childhood brain development, DHA play an important role.
The study found that people with high concentration of DHA in the blood of the future are less likely to develop Alzheimer's disease.
Deep-sea fish, including salmon, tuna, mackerel, sardines, cod, expert advice, with grilled fish or steamed way, the better to retain the nutrition.
Nuts like almonds, walnuts, pine nuts, is not only a low GI food, but also rich in omega-3 fatty acids. But also rich in vitamin E, selenium and other antioxidants to protect brain cells from free radical damage.
U.S. Department of Agriculture study found that nuts also contain a mineral boron will affect the electrical activity of the brain, the intelligent response of the people become more sensitive.
Experts believe that the Valley film in the breakfast with some nuts, which the child is a good Bunao snacks.
7, strawberries, blueberries, cranberries
The berries are rich in antioxidants, help reduce free radical damage and slow down the aging. And colors more bright berries, the higher the nutritional value of the U.S. Tufts University Human Nutrition Research Center Animal experiments have shown that the three groups of mice were fed blueberries, strawberries, spinach extract, motor function, memory and recognition known ability of the test, get a high score, of which the most outstanding group of mice results again fed blueberries.
Do not forget the berry is also rich in vitamins. Synthesis of brain cells in charge of memory, nerve conduction substance acetyl choline, also requires the participation of the vitamin.
Milk is not only calcium supplement can also provide the brain required for the important nutrients - protein and B group. According to statistics, primary school most of the meat too much, and calcium intake. If parents are concerned that the child's lactose intolerant, can replace sugar-free superior grid, and add some fruit and nuts to add flavor.
9, pumpkin, pumpkin seeds
The pumpkin is an excellent source of β-carotene. The Dutch study found that intake of beta carotene, can be maintained for more critical thinking. Dark green leafy vegetables, carrots, bell peppers, sweet potatoes, papaya, mango, etc. are also rich in beta-carotene.
And pumpkin seeds contain zinc, can help the brain development to help the brain flexible operation; if inadequate zinc intake, easily lead to memory loss, inability to concentrate.
Experts point out that as long as the complement of the zinc, the text memory of the women will increase to 12%. Sunflower seeds, brown rice, whole grains are also zinc source of food.