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How we feed the brain is how it works for us. From an excess of fatty and sweet, we become forgetful, with a deficiency of proteins and minerals, we think worse. What you need to eat to be smart, says French researcher Jean-Marie Bourre.
The way our brain works depends on how we eat, what medications we take, what lifestyle we lead. The plasticity of the brain, its ability to rebuild itself, is strongly influenced by external circumstances, explains Jean-Marie Bourre. And one of these “circumstances” is our food. Of course, no amount of diet will make the average person a genius or a Nobel laureate. But proper nutrition will help you use your intellectual capabilities more effectively, cope with absent-mindedness, forgetfulness and overwork, which greatly complicate our lives.
Squirrels. For the full functioning of the brain
During digestion, proteins are broken down into amino acids, some of which are involved in the production of neurotransmitters (with the help of these biochemical substances, information is transmitted from the sense organs to the human brain). A group of British scientists, when testing vegetarian girls, came to the conclusion that their intelligence quotient (IQ) is slightly lower than that of their peers who eat meat and therefore do not suffer from protein deficiency. A light but protein-rich breakfast (egg, yogurt, cottage cheese) helps prevent afternoon slump and cope with stress, explains Jean-Marie Bourre.
Fats. Construction material
Our brain is almost 60% fat, about a third of which is “supplied” with food. Omega-3 fatty acids are part of the membrane of brain cells and affect the speed of information transfer from neuron to neuron. A study conducted in the Netherlands by the National Institute for Health and the Environment (RIVM, Bilthoven) showed that people who eat a lot of oily fish from cold seas (which is rich in omega-3 fatty acids) retain clarity of thought longer.
Jean-Marie Bourre suggests a simple scheme: a tablespoon of rapeseed oil (once a day), oily fish (at least twice a week) and as little as possible saturated animal fats (lard, butter, cheese), as well as hydrogenated vegetable (margarine, factory-made confectionery), which can inhibit the normal growth and functioning of brain cells.
Children: IQ and food
Here is an example of a diet compiled by French journalist and nutritionist Thierry Souccar. It helps the harmonious development of the intellectual abilities of the child.
Breakfast:
- Hard boiled egg
- Ham
- Fruit or fruit juice
- Oatmeal with milk
Lunch:
- Vegetable salad with rapeseed oil
- Soup
- Steamed salmon and brown rice
- Handful of nuts (almonds, hazelnuts, walnuts)
- Kiwi
Dinner:
- Whole wheat pasta with seaweed
- Lentil or chickpea salad
- Natural yoghurt or compote without sugar
Carbohydrates. Energy source
Although in humans the weight of the brain in relation to the body is only 2%, this organ accounts for more than 20% of the energy consumed by the body. The brain receives vital glucose for work through the blood vessels. The brain compensates for the lack of glucose by simply reducing the activity of its activity.
Foods with so-called “slow” carbohydrates (grain bread, legumes, durum wheat pasta) help to maintain attention and concentrate better. If foods containing “slow” carbohydrates are excluded from the breakfast of schoolchildren, this will negatively affect the results of their studies. Conversely, an excess of “fast” carbohydrates (cookies, sugary drinks, chocolate bars, etc.) interferes with intellectual activity. Preparation for the day’s work begins at night. Therefore, at dinner, “slow” carbohydrates are also necessary. During a night’s sleep, the brain continues to require energy replenishment, explains Jean-Marie Bourre. If you eat dinner early, eat at least a few prunes before bed.
Vitamins. Activate the brain
Vitamins, without which there is no physical or mental health, are also important for the brain. B vitamins are needed for the synthesis and functioning of neurotransmitters, in particular serotonin, the lack of which provokes depression. B vitamins6 (yeast, cod liver), folic acid (bird liver, egg yolk, white beans) and B12 (liver, herring, oysters) stimulate memory. Vitamin B1 (pork, lentils, grains) helps to provide the brain with energy by participating in the breakdown of glucose. Vitamin C stimulates the brain. Working with teenagers aged 13-14 years, researchers at the Dutch National Institute for Health and the Environment found that increased levels of vitamin C in the body improved IQ test scores. Conclusion: in the morning do not forget to drink a glass of freshly squeezed orange juice.
Minerals. Tone and protect
Of all the minerals, iron is the most important for brain function. It is part of hemoglobin, so its deficiency causes anemia (anemia), in which we feel a breakdown, weakness, and drowsiness. Black pudding ranks first in terms of iron content. A lot of it in beef, liver, lentils. Copper is another extremely important mineral. It is involved in the release of energy from glucose, which is necessary for the efficient functioning of the brain. Sources of copper are veal liver, squid and oysters.
Starting to eat right, you should not count on an instant effect. Pasta or bread will help to cope with fatigue and absent-mindedness pretty soon, in about an hour. But rapeseed oil, black pudding or fish must be consumed constantly to get the result. Products are not medicine. Therefore, it is so important to restore balance in nutrition, change your lifestyle. According to Jean-Marie Bourra, there is no such miraculous diet to prepare for entrance exams or a session in just a week. Our brain is still not an independent mechanism. And there will be no order in the head until it is in the whole body.
Focused on fats and sugar
Some foods prevent the brain from processing the information it receives. The main culprits are saturated fats (animal and hydrogenated vegetable fats), which negatively affect memory and attention. Dr. Carol Greenwood of the University of Toronto has proven that animals whose diet is 10% saturated fat are less likely to be trained and trained. Enemy number two is “fast” carbohydrates (sweets, sugary sodas, etc.). They cause premature aging not only of the brain, but of the whole organism. Children with a sweet tooth are often inattentive and hyperactive.
About the Developer
Jean-Marie Burr, professor at the National Institute of Health and Medical Research of France (INSERM), head of the department for the study of chemical processes in the brain and their dependence on nutrition.