What to eat in the college entrance examination? 10 food can replenish the brain and improve memory.

Blueberries have recently become a hot food in western countries. Scientists have found that its powerful antioxidants may be quite helpful in slowing down aging, activating brain power and enhancing memory. The American Nutrition Research Center found that blueberries, grasshoppers, spinach and other foods scored higher in the tests of motor nerve function, memory and cognitive ability, among which blueberries had the best memory.

It is not easy to buy fresh blueberries in the market, so besides drinking blueberry juice, eating blueberry jam, blueberry yogurt and other related products, eating more dark fruits, such as grapes, cherries, strawberries and other berries, has similar antioxidant effects.

2. Deep-sea fish

My mother always reminds me that "eating more fish will make you smarter." Science has proved that this is not just an expression. Many studies have confirmed that OMEGA-3 fatty acids contained in fish fat (fish oil) can not only protect the heart and prevent stroke, but also make your mind bright, remember well and be happy without depression. In order to maintain the normal operation of brain nerve conduction function, help brain cells transport nutrients and remove waste, it is necessary to have enough DHA to achieve it. Therefore, eating fish can not only improve memory and learning ability, but also prevent memory decline.

Experts recommend eating fish 2-3 times a week, especially fish rich in DHA, including salmon, tuna, sardines and mackerel.

3. Whole wheat bread

Whole grains have always been a super food strongly recommended by the nutrition community. They are rich in vitamin E, vitamin B 1, folic acid, nicotinic acid, etc., which are all essential nutrients for maintaining normal brain function. What's more, the research of Harvard University points out that if 2 ~ 3 slices of whole wheat bread, breakfast flakes and cereal are used instead of refined staple foods such as white toast and white rice every day, the blood can be unblocked, the arterial blockage can be reduced, and the risk of stroke can be reduced by 30 ~ 40%.

4. Spinach

Spinach, known as the "king of vegetables", has extremely high nutritional value. Recently, some people have studied it to help keep the brain young and energetic. Studies have shown that spinach contains a lot of antioxidants such as vitamins C, E and β-carotene, which can protect brain cells from free radical damage. The medical community has long suspected that brain damage caused by free radicals may increase the risk of Alzheimer's disease.

nut

Although nuts are high in fat, they are good food for protecting the heart and strengthening the brain. Because it contains monounsaturated fat, it has the function of lowering cholesterol, and it is also rich in antioxidant substances such as vitamin E and selenium to protect brain cells from free radicals. According to the research of USDA, nuts also contain a mineral ── boron (also found in fruits and leafy vegetables), which can affect the electrical activity of the brain and make people's reactions more sensitive. But nuts are high in calories and should not be eaten more. As long as you eat a handful of peanuts, walnuts or almonds every day instead of other sources of oil, you don't have to worry about getting fat.

6. eggs

Egg yolk is rich in lecithin, which is the main raw material for human body to synthesize acetylcholine (the neurotransmitter responsible for memory). In addition, eggs are rich in vitamins A, E, B6, B 12, folic acid and zinc, especially folic acid and vitamin B 12. Studies have pointed out that if these two nutrients are lacking for a long time, it will reduce memory and may even increase the risk of dementia. As for eating eggs every day? How many pills can I take a day? The Journal of the American Medical Association once reported that eating 1 egg a day will not cause hyperlipidemia. Recently, animal experiments at Kansas State University in the United States also found that lecithin in eggs can inhibit the amount of cholesterol entering the blood. Therefore, eating 1 ~ 2 eggs a day has limited effect on blood cholesterol concentration, so don't worry about hurting your heart.

7. Oats

People with high cholesterol might as well drink a bowl of oatmeal every morning. Oats contain a soluble fiber substance called "β-polyglucose", which can hinder the production and absorption of cholesterol, reduce the cholesterol concentration in blood and reduce the chance of developing Alzheimer's disease in the future. American studies have found that eating only 3 grams of oats a day can reduce the cholesterol index by 5 ~ 6 units and reduce the risk of heart disease by about 12%.

8. Pumpkin and pumpkin seeds

Pumpkin is an excellent source of beta carotene, which is an antioxidant and can help you have a healthy and young brain power. Dutch research found that people who eat many foods rich in beta carotene (such as dark green leafy vegetables, carrots, sweet peppers, sweet potatoes, papaya, mangoes, etc. ) can maintain a keen thinking ability all his life. As for the mineral zinc contained in pumpkin seeds, it is also an important substance to promote brain function. If zinc intake is insufficient, it is easy to have problems of memory loss and inattention. Dr Saunders Stein of the University of Texas pointed out that short-term memory of healthy people will decline if they lack a small amount of zinc, but as long as zinc is supplemented, for example, women's word memory will increase by 12%.

9. Tofu

Soybean products contain a phytoestrogen-isoflavone, which is considered to help promote memory and prevent dementia. A foreign study divided students into two groups. One group ate soybean milk, soybean pudding and other foods continuously 10 week. As a result, compared with another group who didn't eat a lot of soy products, the memory test accumulated faster and the response became faster.

grapefruit

Guava, citrus (orange, grapefruit, etc. ), strawberries, tomatoes, kiwis and cauliflower are all fruits and vegetables rich in vitamin C. Brain cells need the antioxidant function of vitamin C to avoid the damage of free radicals. More importantly, vitamin C is also needed when synthesizing acetylcholine, which is a neurotransmitter responsible for memory, so eat at least 5 servings of fruits and vegetables every day to ensure that your body will not lack this important vitamin.