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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-07 22:45
These foods will help you better cope with mental stress.
Why you want to eat when you think a lot
The brain, like any organ of our body, needs food. Brain cells - neurons - are highly selective and voracious. It is calculated that the total mass of brain cells is 1/50 of the body weight, while our body consumes 1/5 of oxygen and up to 1/4 of glucose absorbed from food for their "food".
Intense brain activity increases energy expenditure. It would seem that you eat a lot of sweets and everything will be fine. But it’s not that simple. Too high blood glucose levels are almost as bad as low ones. Sudden changes do not help the brain to work efficiently at all, especially in conditions of high mental stress. Therefore, nutritionists advise starting the morning with food rich in slow carbohydrates.
What foods will help your brain work better
1. Oatmeal
An oatmeal breakfast is ideal. Made from whole grains, they retain the beneficial properties of this cereal, but, unlike cereals, they are prepared quickly or eaten raw, without heat treatment.
Carbohydrates make up more than half of the mass of oats - 66%, but the share of "fast" sugar accounts for only 1%. Another 11% is dietary fiber, and the remaining percentage is starch. It is mainly represented by long chains of linked glucose molecules - the main fuel of the brain.
Starch is slowly broken down and feeds the body with energy gradually, without sudden jumps.
Oats contain the very beneficial beta-glucan, a digestible dietary fiber. Under the influence of intestinal bacteria, it is broken down, absorbed and beneficial to our body. Beta-glucan is recommended for: hard-training athletes - to withstand the onslaught of increased loads, people after surgery - to recover faster, as well as patients with chronic fatigue syndrome.
It is worth considering such components of oats as zinc, iron and B vitamins. All whole grains have similar properties to varying degrees: barley, wheat and others. However, oats in this group are the unsurpassed leader.
How much
It is recommended to eat half a cup (about 30 g) of dry oatmeal daily, for example in the form of porridge. Total cereal products - about 170 g per day.
2. Walnuts
Have you noticed that walnut kernels even outwardly resemble the brain? Perhaps nature itself hints to us why they are.
The positive effect of a diet containing up to 15% nuts was noted in mice. Compared to regular diets, this enrichment of the diet resulted in improved memory and learning ability.
In 2015, a study found that eating about 10.3 grams of walnuts per day improved cognitive performance.
Research data generally confirmed that eating walnuts is beneficial for the brain and nervous system.
How much
The 2015–2020 Dietary Guidelines for Americans / Office of Disease Prevention and Health Promotion / U. S. Department of Health and Human Services recommends eating 140 grams of shelled nuts per week (about 20 grams per day).
3. Almonds
Like walnuts, almonds are a natural source of nutrients that have a beneficial effect on the functioning of the brain. A similar action in medicine is called nootropic - it improves memory and attention, increases the ability to learn.
In a study in rats, it was found that eating almonds improved the brain functions of a group of animals compared to individuals on a regular diet.
In addition, after a two-week consumption of almonds (on average 56 g per day), a decrease in the content of toxic substances in the blood was observed in patients with type II diabetes.
How much
It is recommended to eat 3 teaspoons (about 15 g) of peeled almonds daily.
4. Fish
Since the brain is 60% C.-Y. Chang, D.-S. Ke, J.-Y. Chen. Essential fatty acids and human brain / Acta Neurologica Taiwanica from fats, you should include them in your diet. Especially valuable in the nutritional sense are omega-3-polyunsaturated fatty acids: eicosapentaenoic, docosapentaenoic and docosahexaenoic. The human body cannot synthesize them by itself, therefore these substances are called irreplaceable.
The highest content of ready-made omega-3 acids is found in fish: mackerel, anchovies, sardines, herring, tuna, haddock and trout.
In 2009, the results of a large Swedish study were published with young men aged 15 years. The data of the food questionnaire, including the frequency of fish consumption, were compared after 3 years with the results of the tests of intellectual development in the system of military assessment of conscripts (in 3 972 participants). The researchers found that young people who indicated they ate fish once a week or more passed the tests with better results than those who ate it less often.
In addition to the arguments listed above, fish is a source of valuable protein, vitamin D, phosphorus and other substances needed for smooth brain function.
How much
It is recommended to eat fish at least twice a week (ready-made portions about 100-150 g). With daily use, the norm is about 30 g of finished fish or seafood.
5. Dark chocolate
The clarification "dark" is very important. The list of useful properties is possessed by a product with a mass fraction of cocoa of at least 70%. It has been used for a long time as a universal remedy for quick recovery of forces, for example, it was included in the menu of the participants of Fridtjof Nansen's polar expedition in 1893–1896.
Its trace element content is really impressive.
| Active ingredient | Amount in 100 g of dark chocolate (regular bar), μg |
Share of the recommended daily consumption rate,% |
| Selenium | 6, 9 | 10 |
| Potassium | 722 | 21 |
| Zinc | 3, 3 | 22 |
| Phosphorus | 311 | 31 |
| Magnesium | 230 | 58 |
| Iron | 12 | 67 |
| Manganese | 2 | 98 |
A bar of chocolate contains: stimulants theobromine (810 mg) and caffeine (81 mg), about 46 g of carbohydrates, of which sugar accounts for 24, 2 g.
Results from a study in healthy young adults who received the active ingredient cocoa (flavonols, 150 mg) for 5 days with food showed improved blood flow to areas of the brain responsible for solving mental tasks.
According to 2018 data, even a single consumption of 20 g of dark chocolate can improve memory performance in healthy young people aged 18-27 years.
How much
It is recommended to eat chocolate, taking into account the sugar consumption rate: no more than 100 g or one bar per day.
Finally
All of these foods should be part of a balanced diet. Don't just eat them, and in the case of nuts, proportionally reduce the proportion of other foods rich in fat. If you suffer from any disease, intolerance to certain foods or are prone to allergies - consider your dietary restrictions and characteristics. In doubt, consult your doctor.
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