Which foods increase brain activity and are useful for mental activity — Top 8

Are you familiar with this situation: the week is just beginning, and you already feel a loss of strength, unwillingness to look for creative solutions, inability to remember information, you will not get into a normal working rhythm in any way.

Most often the problem is solved by changing the diet. Because according to research , nutrition directly affects human brain activity.

A properly selected set of vitamins and trace elements will help Improve performance and get back to productive work. Moreover, you will not need any overseas delicacies or super-complicated dishes. Products that can bring back the creativity of thinking and cheer up the brain , many of you always have them at hand.

But some foods should be avoided. According to scientists, food treated with pesticides lowers human intelligence. It is also worth minimizing or avoiding sugary carbonated drinks, sausages and other foods with preservatives and harmful chemicals.

8 products that improve mental activity

Ginger, blueberries, nuts, sage, salmon and other foods stimulate brain activity. However, some rules should be followed:

  • Food should be eco-friendly;
  • There should be no contraindications specifically for you;
  • You need to use them in moderation.

So, here is a selection of ideal tools to enhance mental abilities and brain activity.

1. Berries

Blueberries, blackberries, cranberries, strawberries, blueberries, black currants, raspberries are considered "Berries of intelligence".

They all contain antioxidants that accelerate blood flow to the brain , improve memory and delay brain aging.

And blueberries are additionally used to enhance visual acuity, enhance learning ability and mental activity.

2. Seafood

Marine fish contains Omega-3 acids necessary for the brain , as well as phosphorus and iodine. They saturate our "central processor" with oxygen, increase the speed and efficiency of its work, help us remember old and assimilate new information.

Red fish is especially useful (salmon, salmon), tuna, herring. Tuna is even included in the list of mandatory products in some countries.

Seafood such as oysters contains a lot of zinc and iron. With these trace elements, you will easily remember the necessary facts, keep a sharp mind and focus on the task at hand. The lack of zinc and iron results in memory lapses and poor concentration.

3. Nuts, seeds

Regular consumption of pumpkin seeds, walnuts and Brazil nuts, cashews provides clear thinking and a positive outlook. And the Omega-3 and Omega-6 fatty acids contained in them act as antidepressants.

Some nuts and seeds are rich in thiamine and magnesium, essential for brain nutrition,

Also nuts are needed for the normal functioning of memory and cognitive functions. It is enough to eat 30-50 grams of nuts per day. But large doses of nuts can cause an exacerbation of liver, pancreatic diseases or allergic reactions.

Walnuts contain lecithin, which promotes Memory improvement . Ideally, if a student eats 5 nuts daily.

4. Spicy food

Spices, it turns out, are not only delicious, but also useful.

Curcumin, which is part of curry, contains Lots of antioxidants that support cognitive functions . That's why turmeric is extremely beneficial for the brain .

"King of spices" saffron with a whole complex of minerals and vitamins useful for brain function , improves eyesight and even copes with some nervous disorders. We begin to think more actively when using cinnamon, which removes unnecessary salt from the body.

5. Vegetables

In the garden you can find a real "first aid kit" that will help out a tired brain. There are vegetables that give vigor and energy .

The green leaves of lettuce, spinach, cabbage contain folic acid, vitamins B6 and B12, easily digestible iron in large quantities. They must be included in the diet in order to Strengthen memory, lower homycestin levels, and improve cognitive function.

Carrots contain luteolin, which reduces age-related memory deficits and minimizes the risk of developing inflammatory brain diseases. And beta–carotene will help to preserve eyesight.

Beetroot contains a lot of iron, iodine and glucose, which provide fruitful mental activity. Moreover, both raw and boiled root vegetables are useful. But beetroot juice is better to use in a diluted form (for example, apple juice).

6. Fruits

Apples, pears, apricots have iron, Oxygenating the brain , without which active work is impossible.

An adult should eat about 300-400 grams of fruit every day.

7. Coffee

Recently, scientists have been finding out amazing facts about the benefits of coffee for the brain : Caffeine consumption can prevent and even treat Alzheimer's disease.

And the presence of trigonellin – an alkaloid in coffee, promoting the regeneration of dendrides and axons (connect the nerve cells of the brain) – keeps the brain functioning in good shape. True, the effect of coffee is usually short-lived, but it comes quite quickly. It is also known that Coffee improves memory .

8. Dark chocolate

Chocolate is not only a favorite delicacy, but also excellent nutrition if you need active mental work. They contain a huge amount of antioxidants, in particular, flavonol, which improves blood flow to the brain.

True, the flavonol content in milk chocolate is low, but a bar of dark chocolate is very useful . Dark chocolate is loved by schoolchildren and students before exams, and employees are happy to eat it on particularly stressful emergency days.

Also check out the infographic:

What vitamins do our brain need?

Many foods cope with fatigue, constant tension, apathy. To do this, they must contain the following substances:

  1. Omega-3 and monounsaturated fats. They can be compared to real fuel for the brain. They are needed to combat inflammatory processes, transport and assimilation of various vitamins.
  2. Cholesterol. Forms vitamin D, protects against the effects of free radicals, prevents multiple sclerosis, Alzheimer's and Parkinson's diseases.
  3. Vitamin B1 (thiamine). Has a positive effect on cognitive function, improves memory.
  4. Vitamin B2 (riboflavin). Relieves constant drowsiness, lethargy.
  5. Nicotinic acid. Generates the energy needed by the nerve cells of the brain. Improves memory, relieves fatigue.
  6. Vitamin B6 (pyridoxine). To enhance intellectual abilities.
  7. Folic acid. Provides high-speed thinking, improves memory

What should I give up?

Some Brain-damaging foods with frequent use, not only do they not have a positive effect on the mental activity of the brain, but they even cause a backlash. What kind of food should you give up or at least reduce the amount of consumption?

  1. Alcoholic beverages. Their danger lies in the fact that they cause vascular spasms. Those, in turn, lead to cell destruction. Thus, alcohol literally destroys the brain .
  2. Fatty meat. It is the cause of atherosclerosis of the cerebral vessels.
  3. Over-salted and very salty foods. By trapping moisture, salt can increase blood pressure and lead to strokes.
  4. Long-term storage food. Due to the presence of preservatives in them, they negatively affect intellectual activity.
Overeating the brain redirects forces to digestion. Exhaustion from diet affects behavior: inattention and absent-mindedness appear, inhibition of reaction. But short-term fasting, on the contrary, awakens creativity by cleansing the body.

Useful video

For a detailed introduction to the topic, we recommend watching the video:

The brain, like the whole body as a whole, requires a balanced diet for normal operation. And if you include certain foods in your diet, a grateful brain will respond with increased performance, creative and creative thinking and excellent memory. The main thing is not to overdo it!