What foods are especially good for brain function?

The brain needs to eat fish, complex carbohydrates, fruits, vegetables, berries, nuts, as well as drink coffee, herbal tea, and most importantly, water, said Daria Rusakova, candidate of medical sciences and member of the national association of nutritionists in a conversation with URA.RU.

"Omega-3 and omega-6 are essential to the brain. They are found in seafood, oily fish such as salmon, bluefin tuna, sardines, herring, and cod liver. Cold-pressed olive and linseed oils, as well as walnuts, sesame, and beans are rich in them. Berries, especially dark berries such as blackberries, blueberries and cherries, are a rich source of flavonoids that slow the process of age-related changes in brain structure. Fruits contain antioxidants that protect cells from toxins", said the specialist.

According to her, carbohydrates should not be neglected as well. "Glucose is needed by the brain for energy. In addition, carbohydrates help synthesize serotonin, which plays an important role in regulating mood and cognitive functions of the brain, " said the nutritionist. As an example, the specialist listed whole grains and legumes.

The specialist noted that broccoli, leafy greens and cabbage will help with the intake of B vitamins. The nutritionist advised adding seeds and nuts to the diet. Potassium, magnesium, phosphorus, iodine and antioxidant vitamins E, A, C contained in them have a positive effect on mental activity and help fight fatigue and irritability.

In limited quantities, Rusakova allowed coffee and tea. "Caffeine activates brain function and increases concentration. Coffee prevents the development of Alzheimer's disease. A safe norm per day for an adult is no more than three to four cups. Herbal teas will be good for the brain. For example, hawthorn or ginger tea", said the nutritionist.

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