List of foods rich in B vitamins, iron and zinc
1. Olive oil
Scientists from the American Temple University have confirmed that olive oil supports memory and learning ability, and also prevents the formation of vascular plaques. This is because it contains polyphenols – important antioxidants that slow down the aging process in the brain. The longer the cells stay young, the longer they will be able to work at full capacity. This means that the memory will function effectively. In addition, polyphenols improve metabolism and intestinal microflora.
For maximum benefit, it is best to add raw oil as a salad dressing: two teaspoons a day is sufficient. But frying will not be beneficial – when heated, carcinogens begin to be released, and the oil completely loses its beneficial properties.
Eggs are rich in choline, an important substance that helps form new cells and has a positive effect on nerve endings. The better the nerve impulses pass in the brain, the more efficiently our memory will work. When neurons are well connected to each other, information is absorbed faster. One large egg contains 20% of the daily value of choline – 113 milligrams.
There are also many vitamins in the egg – B6, B9, B12 and D. B vitamins reduce the level of homocysteine, a hormone that can “attack” the walls of blood vessels and form blood clots. Vitamins B and D help the absorption of protein and have a positive effect on brain cells by stimulating their reproduction. In addition, egg protein is considered to be the most digestible of animal proteins. Thus, the more eggs we eat, the more the brain receives the “building material” and the cognitive ability improves.
Doctors recommend eating 2 to 6 eggs per week.
3. Pumpkin seeds
Rich in zinc, seeds help the brain to better absorb information. The product will supply the body with magnesium, tryptophan, selenium, vitamins B1 and K, which contribute to concentration, long-term retention of information in memory and reduce stress levels.
Magnesium, which is part of the seeds, has a positive effect on the nervous system, including the nerve endings in our head. To get the maximum of nutrients, you need to eat from 50 to 100 grams of seeds per day.
4. Beet juice
Scientists from Wake Forest University have found that beetroot juice improves blood and oxygen flow to the brain, making the brain work more efficiently. This juice contains antioxidants that remove toxic substances from the body.
For memory to work better, doctors recommend drinking up to two glasses of juice a day.
Broccoli, like eggs, contain a large amount of choline and vitamin K. Thanks to them, the perception of verbal information and episodic memory, which records events in detail, improves. Broccoli also contains glucosinolate, which prevents the breakdown of acetylcholines, organic compounds that transmit nerve impulses. Thus, broccoli optimizes the nervous system and has a positive effect on brain function. The vegetable can be eaten every day.
By the way, broccoli contains a lot of vitamin C – even more than citrus fruits, and saturation with them occurs faster due to the high fiber content.
The vegetable should be cooked immediately after purchase – or frozen to retain more vitamins and benefits. When stored for a long time without refrigeration, nutrients will be lost.
One of the most readily available spices, it has been used in Asian culture for centuries. Turmeric contains the element curcumin, which improves blood circulation and oxygen flow to the brain, and is also capable of breaking down the notorious vascular plaques. As a bonus, curcumin has anti-inflammatory effects.
Another beneficial property of turmeric is that it is an immunomodulator that breaks down peptides that trigger the development of Alzheimer’s disease.
You should consume no more than a tablespoon of spices per day.
7. Black beans
Black beans contain B vitamins and minerals important for memory: folate, magnesium, potassium, iron and calcium. Together, they renew brain cells and prevent aging.
One of the main elements of black beans is manganese, which is necessary for the synthesis of the already familiar acetylcholine.
Doctors recommend not to get carried away with beans for gastritis, pancreatitis and gout. For healthy people there is no norm of consumption, but it is worth remembering the high calorie content of the product – 341 kilocalories per 100 grams.
Spinach contains vitamins K, A, C and the pigments lutein and zeaxanthin. Vitamin K is considered the best for memory, as it participates in the synthesis of fats, which are important for the construction and functioning of cells. Vitamins A and C help the brain function better, fight inflammation, and are beneficial for the immune system.
Lutein and zeaxanthin play an important role in good vision, and therefore visual memory. And if zeaxanthin is already contained in the retina of the eye, then lutein can only come to us from the outside, along with food of plant origin.
Spinach contains the largest amount of lutein of any edible plant. It is best to use the vegetable in salads – it retains its maximum properties when fresh – and chop there the daily rate – about 100-150 grams of the product.
The product contains protein, vitamins B, K and P, healthy fats like omega-3, phenols and essential amino acids that are not synthesized in the body and are obtained only from food. Most important for memory is alpha-linoleic acid, which helps brain cells to multiply. Walnuts also improve blood circulation and are a source of antioxidants.
In addition, nuts help lower blood pressure and protect arteries, which are beneficial for the heart and brain. Without harm to the figure, you can eat from 20 to 30 grams per day.