6 foods that the brain loves the most, essential for “brain supplements”!

Work, study, socializing, sports... no matter what you do, there is nothing that does not require brainpower. The most common lament among office workers is "Oh, my brain!"

▲Photo: Photo Network

The brain has to work at high speed every day to deal with various things, and it is almost "drained"! Is there any food that can "replenish the brain"?

Yes, there really is! Here are 6 foods that your brain loves the most. Save them for the future!

1. Seafood

▲Photo: Taken by myself

Seafood is rich in DHA, which belongs to the n-3 series of unsaturated fatty acids. It is an important component of the brain and is known as "brain gold". It is not only beneficial to the health of the nervous system, but also has anti-inflammatory effects.

Eating fish is a direct and effective way to obtain DHA, and studies have also shown that people who eat fish regularly have a lower risk of developing Alzheimer’s disease. [1]

Common seafood rich in DHA include mackerel, salmon, cod, sea bass, hairtail, yellow croaker, grouper, etc. Among them, 60g of salmon can provide more than 500mg of DHA, and 50g of mackerel can provide more than 700mg of DHA[2]. Both are very good choices.

It is important to note that you should avoid choosing fish with high mercury content, such as mackerel, bigeye tuna, marlin, swordfish, New Zealand redfish, etc., as they may harm the health of the brain and nervous system. [3]

▲Image source: U.S. FDA fish consumption recommendations

1 copy is as follows:

You should also pay attention to the cooking method. First of all, you must not eat it raw to avoid parasitic and bacterial infections. Secondly, it is best to choose low-temperature cooking, which can retain more nutrients and reduce DHA loss, such as steaming or stewing.

2. Nuts

Nuts are rich in unsaturated fatty acids and antioxidant vitamin E, which play an important role in the health of the brain and retina and help maintain the stability of the nervous system.

For example, cashews, peanuts, walnuts, pine nuts, pistachios, sunflower seeds, hazelnuts, etc.

However, nuts are high in calories, so don't eat too many every day. According to the recommendations of the "Dietary Guidelines for Chinese Residents", 10 grams a day is enough, which is roughly equivalent to the amount of one paper-shell walnut or seven or eight cashews/pistachios/almonds.

3. Eggs

Eggs are rich in lecithin, which is the most important basic structural material of brain cells. It can provide choline and is closely related to brain health. Lack of lecithin can cause memory loss and affect cognitive function.

The most recommended way to eat eggs is to boil them or cook them in egg custard. Fried eggs with less oil are also acceptable. Fried eggs are not recommended because they will not only destroy more nutrients but also have a high calorie content. The oil absorption rate of fried eggs is as high as 43%, which is not conducive to weight control and will increase the risk of chronic diseases.

▲Figure: "Dietary Guidelines for Chinese Residents 2022 Edition"

4. Green leafy vegetables

Green leafy vegetables are generally rich in vitamin E, folic acid, flavonoids and carotenoids, which can delay the aging of the brain.

Among the common green leafy vegetables, amaranth, milk cabbage, chrysanthemum, rape, Chinese cabbage, water spinach, spinach, leek, celery, lettuce, coriander, etc. are recommended. It should be noted that vegetables with high oxalic acid content such as spinach, amaranth, and water spinach need to be blanched before eating to avoid affecting the absorption and utilization of other nutrients.

It is recommended to eat 300 to 500 grams of vegetables every day, of which green leafy vegetables should account for half.

5. Whole Grains

Whole grains are less processed and retain more comprehensive nutrition. They are not only rich in dietary fiber and minerals, but also rich in B vitamins. The normal development of the brain requires the participation of B vitamins, which helps repair brain nerves and maintain the normal operation of the brain's nervous system.

It is recommended to increase whole grain foods such as brown rice, oatmeal, buckwheat, barley, wheat, black rice, etc. in the diet. Whole grains can be made into multi-grain rice with rice, such as brown rice, oatmeal rice, black rice, etc. While protecting brain health, it can also enhance satiety and control weight.

6. Probiotics

Some studies have shown that changes in the gut flora are associated with neurological diseases, and an imbalance in the gut flora may increase the risk of Alzheimer’s disease.[4]
There are also animal experiments using probiotics to treat mice with Alzheimer's disease, and it was found that it can change the cognitive function of mice.

In fact, probiotics can also be supplemented in the diet, such as yogurt, fermented soy products, low-salt cheese, kimchi and other foods. At the same time, you must also pay attention to the supplementation of prebiotics, which are the "food" of probiotics. Only with it can the proliferation of probiotics be guaranteed. Vegetables, fruits, whole grains, and beans are rich in prebiotics, and a balanced diet can ensure the intake of prebiotics.

Summarize:

Life is very brain-wasting, there are techniques to "replenish your brain"! To ensure the normal functioning of your brain, don't be careless about your diet!

References:

[1] Wang Zhiming, Zhou Qiang, Lu Shuhuan, Yu Chao, Xiao Min, Li Xiangyu. Efficacy of DHA in the prevention and adjuvant treatment of Alzheimer's disease[J]. Food Industry Science and Technology, 2014, 35(22): 397-400. DOI: 10.13386/j.issn1002-0306.2014.22.078.

[2] U.S. Department of Agriculture Food Center. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients

[3]https://www.fda.gov/food/consumers/advice-about-eating-fish

[4] Liu Yangyang, Liu Dandan, Yin Jie. Mechanisms of probiotics in preventing common geriatric diseases[J]. Journal of Food Safety and Quality, 2021, 12(03): 873-878. DOI: 10.19812/j.cnki.jfsq11-5956/ts.2021.03.006.