Active brain manipulation is a popular marketing strategy for selling any product and nutritional supplement. True, they improve performance by 3-5 percent. But does this mean that brain health products do not exist? No!
Food that helps keep a sober memory for years to come
Foreign studies have proven the effectiveness of at least 15 products, which we now talk about:
Blueberries are the queen of antioxidants, the benefits of which are reliably proven. A group of American scientists conducted an experiment in 2011: they took 9 elderly people aged 60+ and suggested they drink blueberry juice daily in addition to the main diet.
After 3 months, a second study showed that the memory of the subjects improved on average by 10-15%. At the same time, their sugar level decreased and their mental state stabilized. The recommended portion of the drink is 400 ml (at 55–65 kg of weight) and 600 ml (75–95 kg).
It is proved that broccoli improves brain function, regardless of the method of preparation. It contains vitamin K, which improves cognitive abilities, and choline, which improves memory.
Walnuts are the best choice of all nuts when it comes to improving cognitive function. They contain omega-3 fatty acids and vitamin E. Use nuts for a snack, the recommended serving is 100 grams per day.
Green tea contains L-theanine, which significantly reduces anxiety. This simultaneously contributes to the production of dopamine and alpha waves, which are responsible for relaxation. Caffeine and L-theanine exhibit a synergistic effect, and therefore work perfectly together with each other.
One large orange is enough to provide 100% of the daily intake of vitamin C. Vitamin C reduces the risk of diseases of the cardiovascular system, normalizes blood pressure, increases white blood cell production and speeds up thinking. According to studies, one of the symptoms of memory loss is low vitamin C.
Avocados are a source of healthy monounsaturated fats. It is believed that they contribute to the acceleration of blood flow, which directly affects the health of the brain. In addition, avocados lowers blood pressure. Adding 1/4 or ½ avocados to the daily diet is the optimal portion for forming a “megamind.”
Coconut oil improves brain function in patients with Alzheimer’s disease. Although studies have not yet proven the effect of oil on healthy people, it is still worth using as a food, if only because of the high concentration of vitamins.
In another study, test subjects ate 1-2 servings of greens daily for 5 years, which, according to the results, allowed their brain to be 11 years younger than peers. All thanks to vitamin K, which is found in leafy greens, such as spinach, white and cauliflower, etc.