Students and white-collar workers are mental workers who are prone to overuse of their brains, causing dizziness, loss of memory and affecting work efficiency. Therefore, we must pay attention to science with brain, active brain, then what brain food? Here, we recommend the 4 strongest and most effective Bunao food!
1, fish
Fish is one of the first foods to promote mental development. Fish head contains very rich lecithin, which is an important source of neurotransmitters in the human brain. It can enhance people's memory, thinking and analytical ability, and can control the deterioration of brain cells and delay aging. Fish is also an excellent source of high-quality protein and calcium, especially containing a large amount of unsaturated fatty acids, which is particularly important for the normal development of the brain and eyes.
Why do I often hear that eating fish will become smart? In fact, there are scientific foundations. DHA contained in fish, they are mainly in the human brain, retina and nerves. DHA can maintain the normal function of the retina, infants in particular need this kind of nutrients, and promote the development of healthy eyesight; DHA also has great help to human brain development and intelligent development, is also an integral part of the growth of the nervous system.
General seafood contains more DHA, but deep-sea fish such as salmon, mackerel, sardines, saury, and earth-fish are the most abundant, especially fatty tissue near the fish's eyeball. Although the oil content of squid, milkfish and black mullet is high, the content of ω-3 series fatty acids is not very high; the ω-3 series fatty acid content of carp, yellow croaker, carp, and white mullet is even lower.
2, walnut
We all know that walnuts are a good source of diet and brain care, and are known as "brain gold." Because of its rich in unsaturated fatty acids, it is recognized as a traditional Chinese brain puzzle food. Children must eat it. 2-3 walnuts per day are appropriate, perseverance, can play a role in nutrition of the brain, enhance memory, eliminate brain fatigue. Moreover, the phospholipids in walnuts have a good health effect on the cranial nerves. Walnut oil contains unsaturated fatty acids that have the effect of preventing arteriosclerosis. Walnut contains zinc, manganese, chromium and other essential trace elements. The antitussive and antiasthmatic effects of walnut kernels are also very obvious. In the winter, they have excellent curative effects on patients with chronic bronchitis and asthma.
Although the fat contained in the walnut kernel is an unsaturated fatty acid that is beneficial to the removal of cholesterol, the fat itself has a high calorie content. If it is used excessively and cannot be fully utilized, it will be stored by the human body as cholesterol, and the result is counterproductive. In general, the weight of walnuts taken every day should be about 20-40 grams, which is equivalent to about 4-5 walnuts. At the same time, other fat intakes should be appropriately reduced to avoid excessive calorie intake. Must pay attention to can not eat too much food will appear dry stool, nose bleeding and so on.
3, peanuts
Peanut is a traditional food that Chinese people like. It has certain medicinal value and health care functions. It contains 7% polyphenols. The antioxidant activity of polyphenols is 50 times that of vitamin E, which can effectively delay aging and increase intelligence. The ancients called "Ginseng Fruit" and it is one of the three world-recognized puzzle nuts. Moreover, peanuts are rich in lecithin and phosphatidylserine, which are important substances required by the nervous system to retard brain function decline, inhibit platelet aggregation, and prevent cerebral thrombosis. Experiments have confirmed that regular consumption of peanuts can improve blood circulation, enhance memory, and delay aging. It is a truly "longevity fruit."
Peanuts are rich in pantothenic acid to improve memory. Pantothenic acid (vitamin B5), taken together with egg yolk and lecithin contained in soybeans, can improve memory. Nicotinic acid (vitamin B3), which is rich in oysters and animal livers, also improves memory. The ingredients rich in pantothenic acid include yeast, peanuts, tofu, green onions, leeks, and broccoli.
Kiwifruit
Among the top 26 most consumed fruits in the world, kiwifruit is the most abundant and comprehensive. The content of vc, mg and trace elements in kiwi fruit is the highest, and it is an important nutrient for maintaining cardiovascular health. Among the top three low-sodium, high-potassium fruits, kiwifruit ranked first because it contained more potassium than citrus and citrus.
Kiwifruit is rich in vitamin C to alleviate depression. Vitamin C also plays a role in the synthesis of neurotransmitters in the brain and can alleviate depression. Vitamin C-rich ingredients are citrus, strawberry, kiwi, guava, bitter gourd, fresh dates and so on. Milk is an excellent source of high-quality protein, riboflavin, potassium, calcium, phosphorus, vitamin B12, and vitamin D. These nutrients provide the brain with a variety of nutrients it needs.
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