Each of us has experienced the state of “porridge in the head”, when annoyed by extraneous sounds, you will feel tired when we are accompanied by forgetfulness, carelessness and distraction. To prevent or get rid of this condition, it is important to review your diet, according to nv.ua.
Foods that contain omega-3 fatty acids
(for long-term brain health)
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To prevent not only the possible “porridge in the head”, but also premature aging of the brain, it is important to eat foods rich in omega-3 fatty acids. The best option of such foods is oily fish: anchovies, salmon, tuna, mackerel, sardines, herring, trout and so on. Also omega 3 can be obtained from plant foods: nuts, beans, avocado, canola oil, flax seeds.
Protein Breakfast
(busy days)
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At the beginning of the day, which promises to be eventful and stressful (many such days – every day), it is important to consume protein. Proteins raise levels of serotonin and dopamine, which contribute to mental clarity and better memory. So for Breakfast have eggs, yoghurt, nuts, seeds, meat, fish, tofu, beans and legumes.
Foods with B vitamins
(in the morning)
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B vitamins beneficial for both body and mind. Eating foods with vitamin B produces energy for solving difficult mental tasks during the day. Find vitamin B in spinach, legumes, eggs, whole wheat bread, milk and green vegetables.
Dark chocolate
(concentration before an important meeting)
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Dark chocolate contains active cocoa flavonols – a type of antioxidant that improves blood circulation, bringing more oxygen to the brain, improves mood and cognitive abilities. Cocoa also contains small amount of natural caffeine, which gives the brain energy and prevents fatigue. In addition to all, dark chocolate stimulates the production of dopamine – the hormone of happiness.
Probiotics
(for proper bowel function and good mood)
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Stress and other emotions affect the gastrointestinal tract. However, research shows that the opposite happens: the microbiome of the intestine affects the production of neurotransmitter hormones, including serotonin. So for brain health and good feelings are important probiotics. They are found in sauerkraut, yogurt, cottage cheese, tofu, soy sauce and so on.
