How well do we use our brains? What food should I eat to replenish my brain?

Richard M. Restak pointed out in The Brain: The Last New Field that the function of the brain depends largely on what you eat for breakfast.

There are trillions of nerve cells in the brain constantly engaged in heavy activities, and diet plays a very important role in the normal operation of the brain.

The adult brain only accounts for 2% of the total weight, but it uses 20% of the total energy. If you supply low-energy food to the brain, it will not work well; With high-energy food, it can work smoothly and efficiently.

Therefore, knowing the "brain food" suitable for the brain is one of the first steps to improve learning ability.

First, brain nutrition

Some foods not only help to develop intelligence, make thinking more agile, concentrate more, enhance memory, improve learning ability in an all-round way, stimulate people's creativity and imagination, but also help people cope with stress, overcome depression caused by slow thinking and eliminate pain.

1? Acetylcholine and lecithin

Recent studies in the United States, Britain, Canada and other countries point out that brain function and memory intensity are closely related to the content of acetylcholine in the brain in addition to active exercise and mastering the law of memory. Eating food rich in lecithin about an hour and a half before the exam can increase people's chances of winning. Experiments show that lecithin can improve human intelligence by 25%.

Choline-rich foods include barley malt, peanuts, eggs, veal liver, whole wheat flour, rice, trout, pecans with thin shells, etc.

2? protein

Adequate protein is a necessity for brain function. Many chess champions mainly eat protein before exhausting matches. Protein, especially fish, is an important brain food. But when eating, should we eat fish or carbohydrates first? Two competing amino acids in protein-alanine and tryptophan-compete to enter the brain first. The first cells entering the gray matter of the brain play an integral role.

If you want to stay awake after a meal, eat protein food first, then carbohydrates, that is, eat fish first, then potatoes and staple food; If you want to relax or take a nap after dinner, eat the staple food first. What to eat first is the key to the immediate impact of diet on brain power. If mental workers need to keep a clear head all day, start with a high-protein breakfast, and eat high-protein and low-carbohydrate lunch later.

In seafood, beans, poultry and meat, there are a lot of anthranilic acid, which is the main brain stimulating substance; Tryptophan is rich in cereals, bread, dairy products, potatoes, noodles, bananas, sunflower seeds and other foods. Although it is also the food that the human brain needs, it often has a direct inhibitory effect on brain power for a certain period of time, and it is easy to feel sleepy after eating.

3? glucose

The brain needs 100 ~ 150 grams of sugar every day. However, the sugar content in the nervous system is very small, and glucose is supplied by blood at any time. When the blood sugar drops, the oxygen consumption of the brain drops, and those who are light will feel tired and unable to concentrate on their studies, and those who are heavy will be in a coma.

It is especially easy to happen to people who don't eat breakfast. Fresh fruits and vegetables, cereals and beans are rich in glucose.

4? vitamin

Vitamins A, B and C are very helpful for abstract thinking and memory.

Vitamin C, known as the brain pump, is a necessary substance for the highest level of mental activity, which can increase the IQ by about 5.

Lack of vitamin B 1 will lead to depression, and lack of vitamin B2 will cause symptoms of depression, irritability and fear even for people with stable psychology. Lack of vitamin B6 will reduce serotonin, and less serotonin will lead to depression; Lack of vitamin B 12, manifested as emotional out of control or long-term fatigue, is easily mistaken for premature aging.

Vitamin E is the guardian of brain function, protecting nerve cell membrane and brain tissue from free radicals that damage brain power, prolonging life and slowing down aging. Rich foods include nut oil, seed oil, soybean oil, barley malt, grains, nuts, eggs and dark leafy vegetables.

Vitamin A can also protect brain nerve cells from free radicals. Rich foods include animal liver, fish oil, carrots, spinach, loose-leaf cabbage, sweet potatoes, pumpkins, apricots, papaya and all yellow or orange vegetables.

People with severe vitamin deficiency can take medicine to supplement, but they should follow the doctor's advice and don't overdo it.

5? mineral

Some minerals are also essential elements to activate the brain. Sodium, zinc, magnesium, potassium, iron, calcium, selenium and copper can prevent memory degeneration and nervous system aging, and enhance the system's resistance to free radicals. Many fruits and vegetables are rich in minerals.

Iron deficiency will reduce attention, delay the development of understanding and reasoning ability, damage learning and memory, and make academic performance decline; Lack of sodium will reduce the amount of information received by the brain; Zinc can enhance memory and intelligence, and prevent Alzheimer's disease. Zinc deficiency can make people sleepy, depressed and children's development stagnate. Potassium deficiency can lead to anorexia, nausea, vomiting and lethargy; Calcium can activate neurotransmitters and improve memory efficiency. Calcium deficiency can lead to insanity, insomnia and spasm. Without magnesium, the synthesis of human lecithin will be inhibited, causing fatigue and memory loss.

Second, foods that enhance memory.

Some brain-nourishing foods are actually very common and inexpensive. Such as egg yolk, soybean, lean meat, milk, fish, animal viscera (heart, brain, liver, kidney), carrots, cereals, etc. These foods are not only rich in lecithin, but also easy to digest, which has a positive effect on the development of children's brain marrow.

1? Milk is rich in protein, calcium, vitamin B 1 and essential amino acids for the brain. Calcium in milk is the most easily absorbed. When you are overworked or insomnia, a cup of hot milk helps you fall asleep.

2? Eggs. Called the complete protein model by nutritionists, the absorption rate of human body is 99.7%. One egg a day is enough for normal people. People with poor memory can effectively improve their memory by eating 5 ~ 6 capsules a day (not suitable for people with high cholesterol). Children eat eggs properly from an early age, which is good for developing memory.

3? Fish. Can provide high-quality protein and calcium for the brain. The fatty acids contained in freshwater fish are mostly unsaturated fatty acids, which can protect cerebral vessels and promote brain cell activity.

4? Shellfish. The content of carbohydrate and fat is very low, almost pure protein, which can quickly supply the brain with a large amount of methionine. Therefore, it can greatly stimulate brain energy, improve mood and improve brain function. Taking shellfish as an appetizer can improve brain power as quickly as possible. But shellfish are more likely to accumulate toxins and pollutants in the ocean than fish.

5? Monosodium glutamate. The main component is sodium glutamate, which is the only amino acid involved in brain metabolism. It can increase acetylcholine in brain, promote intellectual development, maintain and improve brain function and improve memory.

6? Peanuts. Nuts such as peanuts are rich in lecithin, which can improve blood circulation, inhibit platelet aggregation, prevent cerebral thrombosis, delay brain function decline, enhance memory and delay aging. Is a veritable "longevity fruit".

7? Xiaomi. Dimensions B 1 and B2 are higher than m 1 ~ 1? Five times. Clinical observation shows that eating millet is beneficial to brain health care and can prevent aging.

8? Corn. Corn germ is rich in a variety of unsaturated fatty acids, which has the functions of protecting cerebrovascular and reducing blood lipid. Glutamate is high in content, which can promote the metabolism of brain cells and has a brain-strengthening effect.

9? Day lily can soothe the nerves and relieve depression, but it should not be eaten raw or fried alone to avoid poisoning. It is best to eat it dry and cooked.

10? Pepper. Vitamin C ranks first among vegetables and is also rich in carotene and vitamins. Capsaicin contained in pepper can stimulate taste, increase appetite and promote blood circulation in the brain. "Spicy" flavor is also a hormone in the human body to stimulate the pursuit of career success, which makes people energetic and active in thinking. Raw food is better.

1 1? Spinach. Rich in vitamins A, C, B 1 and B2, it is one of the best suppliers of brain cell metabolism. It also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence.

12? Oranges, lemons, oranges, grapefruit, etc. It contains a lot of vitamins A, B 1 and C, and is a typical alkaline food, which can eliminate the damage caused by a lot of acidic food to the nervous system. Eating oranges in moderation during the exam can make people energetic.

13? Pineapple is rich in vitamin C and trace element manganese, and low in calories. It is often used to replenish body fluids and improve memory.

14? Carrot. It can stimulate brain material exchange and relieve the pressure of back pain.

15? Avocado contains a lot of oleic acid, which is the energy source of short-term memory. Normal people can eat half an avocado every day.

16? Seaweed. Rich in chlorophyll, vitamins, minerals and protein, it can improve memory and attention.

Third, brain-nourishing herbs:

Recently, British research found that Ginkgo biloba leaves and ginseng can accelerate people's reaction ability, improve memory and concentration. The researchers gave the subjects these two herbs, and the results showed that taking 360 grams of Ginkgo biloba leaves or 400 milligrams of ginseng could enhance their memory.

Ginkgo biloba is the oldest tree species on the earth with a history of 300 million years. Ginkgo biloba has always been used as a brain tonic by Chinese medicine. It can promote cerebral capillary circulation, increase oxygen supply to the brain, quickly enhance the alertness of the brain, improve short-term memory, treat hypomnesia, depression, dizziness and tinnitus, and prevent dementia. At present, European countries prescribe Ginkgo biloba extract worth 500 million dollars every year.

Ginseng. In China, it has always been the king of health and longevity supplements, and its effect on the brain is similar to that of Ginkgo biloba leaves. It can regulate various physiological systems of human body, balance blood sugar, promote metabolism, regulate heart rate and balance blood pressure. Because ginseng can improve the level of a neurotransmitter that is very important for mood and memory, make people concentrate, alert their minds, think quickly and efficiently, enhance short-term memory and long-term memory, and improve their learning ability. Especially in the case of tension, fatigue and overwork, ginseng can play a role in calming, eliminating fatigue, regulating emotions, enhancing the ability to resist tension and stress, and improving brain function.

Mint. It can prevent brain blood circulation from being blocked, strengthen and stabilize nerves, improve attention, concentrate and finish work efficiently. Students can get better grades before exams.

Scutellaria baicalensis Georgi is an effective neurosedative, which can prevent and treat insomnia and nervousness.

Fourth, bad eating habits and environmental pollution damage memory.

Dr. Dannheim Haarman suggested that there is a substance called free radical in human body, which may be the main factor leading to the decline of human organs. It can dissimilate deoxyribonucleic acid (DNA), damage the brain through deoxygenation, and suffocate nerve cells, leading to memory loss, Alzheimer's disease, xerosis cutis, increased wrinkles, senile plaque, arthritis, cataract, arteriosclerosis, cancer, stroke and other signs of aging.

1? Environmental pollution makes free radicals everywhere. Such as X-ray, microwave, nuclear radiation, toxic heavy metals (such as aluminum and cadmium found in domestic water), smoke, food chemical additives, smoke generated by cigarettes, automobile exhaust, hydrogenated vegetable oil and artificial unsaturated fat substitutes, such as margarine, catalytic oxidized vegetable oil, cream without dairy products, most bottled salad dressing, low-quality edible oil, etc.

As soon as you eat such products (processed food, food in restaurants and fast food restaurants), they will form free radicals in the human body. Processing food (such as French fries) with this oil at high temperature will accelerate its oxidation and release more free radicals. Most free radicals will enter the brain, which is the most vulnerable part of the human body.

Therefore, we need to pay special attention to get rid of bad eating habits and resist the damage of pollution to the brain.

2? High-fat food: A study by Canadian scientists found that a high-fat diet may damage memory and attention. Experiments show that the ability of memory, learning and concentration of mice eating high-fat food is obviously weakened. After three months, there will be various serious learning and memory dysfunction.

3? Alcohol and tobacco: Excessive drinking and smoking will destroy the synthesis of protein by brain cells, leading to memory loss. Every time a smoker smokes a cigarette, his body will reduce 25 mg of vitamin C.

4? Avoid water and food contaminated by heavy metals. Once lead, aluminum and other heavy metals enter the human body, it is difficult to excrete them. Long-term intake can cause Alzheimer's disease. Therefore, long-term use of aluminum tableware and cooking utensils, or eating foods containing alum, such as fried dough sticks and vermicelli, will increase the aluminum content in the body. Excessive consumption of preserved eggs containing lead can lead to lead poisoning. Similarly, drinking water should also avoid pollution, and it is best to drink relatively pure water.

5? Pay attention to electromagnetic pollution:

Electromagnetic pollution in our daily environment will lead to confusion of thinking, vague memory, depression and impaired brain function. Such as air conditioning, TV, computer. American scientists have found that when a weak electromagnetic field, which is very common in household appliances, is released to subjects, their short-term memory will decline. Tests in the former Soviet Union show that low-frequency electromagnetic fields can lead to ADHD, interfere with sleep habits, and damage memory and logical thinking.

The radiation from TV broadcast towers, high-voltage wires, airports, radars and household appliances will produce e-cigarettes, which will affect memory, lead to loss of learning ability, confusion of brain and behavior, and cause depression.

At present, people only care about tangible pollution, such as waste, waste water, waste gas and pesticides. 2 1 century, people will pay more attention to the harm caused by electromagnetic pollution. Eliminating electromagnetic pollution will also become a common topic of the whole society and even the whole world.

6? Overeating: Overeating makes the body and brain tired, so it will be "full" and affect intellectual development for a long time.

7? Long-term consumption of fast food and convenience food is insufficient or monotonous, which affects physical and mental health.

8? Taking sleeping pills and sedatives for a long time will cause damage to the brain.

9? Gobble, never tire of eating: once the food is refined, it becomes delicate, soft, delicious and easy to chew and swallow. However, eating only soft food is not good for the brain. A nutritionist pulled out all the left teeth of a little monkey and kept the right tooth. After half a year, the right side of the monkey's teeth developed normally, but the left side of the monkey's teeth had shrunk. This experiment proves that the brain will degenerate and shrink if it is not stimulated.

When people chew hard objects or chew faster, the cerebral blood flow increases obviously, and the difference between the aged with teeth and the aged without teeth can reach 30%. Good chewing function can ensure the blood supply to the brain and maintain the normal thinking activities of the brain.

Therefore, it is best to prepare some hard food on the table, and don't let the gums relax too much, which can activate brain cells and prevent premature aging and degradation due to laziness. For those people whose teeth are not perfect, or those who wolfed down their meals before chewing, it is also possible to achieve brain health by chewing slowly, consciously increasing the intensity of chewing, or chewing gum.