7 foods to help you perform better

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

If you have stopped coping with the work, do not rush to quit. You better go and buy blueberries.

Food influences not only health, well-being and shape, but also the functioning of the brain. For example, fatty foods make it worse Boost your memory by eating right. short-term memory. And if you think about a piece of pizza while working, you will be High-calorie food-cues impair working memory performance in high and low food cravers. slower to think and worse to remember. But the good news is that there are foods that stimulate the brain.

1. Coffee

It's no secret that coffee can beat Caffeine and adenosine. drowsiness and feel more awake. This is the merit of caffeine: it blocks adenosine, which causes fatigue and the desire to sleep. So a cup of coffee in the morning is not just a ritual, but a healthy habit.

To cheer up during the working day, caffeine will also help: it increases the Effects of caffeine on mood and performance: a study of realistic consumption. concentration of attention and shortens the reaction time. You will be more efficient after a cup of coffee.

Advice: cheerfulness after a cup of coffee - a one-time promotion. Don't drink too much to try to make yourself feel better. Caffeine is an addictive psychostimulant. If it is overused, the brain adapts and ceases to perceive reasonable doses of coffee as stimulating. Therefore, try not to drink more than 1-2 cups a day.

2. Nuts

When you are working, the brain becomes tense and consumes energy. And the more difficult the task, the more energy he needs. Nuts are rich in dietary fiber, vitamins and protein, therefore they provide the brain with energy, improve Cognition: the new frontier for nuts and berries. his cognitive abilities and memory LONG-TERM INTAKE OF NUTS IN RELATION TO COGNITIVE FUNCTION IN OLDER WOMEN. … And magnesium in nuts protects the body from stress and overstrain.

Walnuts are the healthiest for the brain. They contain omega-3 fatty acids necessary for Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function. for brain activity.

Advice: know when to stop. Nuts are high in calories and fat, so you can easily get fat from them. For the same reason, try to eat nuts without sugar and salt. Kozinaki, bars, or salted peanuts are not the healthiest snack.

3. Salmon species of fish

Our brains are 60% Omega-3 Fatty Acids and their Role in Central Nervous System. from fat, and half of that fat is omega-3 fatty acids. The brain uses them to create new neurons and nerve cells that are needed. Novel insights into the effect of vitamin B₁₂ and omega-3 fatty acids on brain function. for learning and memory.

Omega-3s are not produced by the body, so the only way to get them is through food or supplements. Most of all fatty acids are found in salmon species: salmon, salmon, trout. If you don't eat fish, talk to your doctor about taking fish oil.

People who regularly eat fish have more Regular fish consumption and age-related brain gray matter loss in their brains. gray matter compared to those who rarely eat it. It is the gray matter that controls memory and is responsible for making decisions.

Advice: The World Health Organization recommends the prevention of heart attacks and strokes. eat fish at least twice a week. It is useful for the functioning of the brain, heart and blood vessels, reduces the risk of heart attack and stroke.

4. Pumpkin seeds

The brain needs magnesium, iron and zinc to function. These trace elements are found in pumpkin seeds and their oil.

Magnesium Magnesium in man: implications for health and disease. needed for learning and memory, zinc Zinc: indications in brain disorders. - for the work of neurons, iron Iron deficiency on neuronal function. - for concentration and perception of information. Lack of these nutrients inhibits brain function and with age can cause Zinc and its effects on oxidative stress in Alzheimer's disease. lead to dementia (Alzheimer's disease).

Advice: like nuts, pumpkin seeds are very high in calories: they contain 556 calories per 100 g. It is enough to eat 25-30 g per day - for example, adding them to porridge for breakfast or seasoning vegetable salad with pumpkin oil.

5. Dark chocolate

Dark chocolate with more than 70% cocoa content improves Consumption of cocoa flavanols results in an acute improvement in visual and cognitive functions.memory and promotes The sweet life: The effect of mindful chocolate consumption on mood. the production of dopamine, which has a positive effect on mood.

In the USA, Chocolate intake is associated with better cognitive function: The Maine-Syracuse Longitudinal Study. an experiment in which 968 people participated. Some of them ate chocolate regularly, while others rarely. The participants in the experiment were given the same tasks to complete. As a result, those who ate chocolate frequently did better with them.

Advice: don't eat too much chocolate, especially milk chocolate. It raises blood sugar levels and after a short time makes you feel tired and sluggish.

6. Blueberries

Blueberry supplementation improves memory in older adults. brain cells from age-related changes. This is thanks to anthocyanin, an antioxidant that gives blueberries their blue color.

Anthocyanins accumulate in the body and improve Recent advances in berry supplementation and age-related cognitive decline. connections between brain cells. Other berries have similar properties: black currant, blueberry and cranberry.

Advice: useful properties are not only in fresh, but also in frozen blueberries. But it is better not to eat dried food: it is too sweet and not so healthy.

7. Turmeric

Turmeric is a spice made from the plant of the same name. It is usually added to rice to give it a pleasant yellow hue, or used in curry sauce. It has a good effect on mental performance and improves mood.

The antioxidant curcumin in its composition protects the effect of curcumin (turmeric) on Alzheimer's disease. brain cells from aging and promotes Antidepressant activity of curcumin: involvement of serotonin and dopamine system. the production of dopamine and serotonin, which help fight depression.

Advice: Although turmeric is healthy, you shouldn't eat it with spoons. Better to add the spice to baked potatoes, rice, fish and chicken dishes.