Title : 14 Foods That Increase Your Intelligence
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14 Foods That Increase Your Intelligence
In the 1990s, researchers published a small study that found that when adults listen classical music of the 18th century genius of Wolfgang Amadeus Mozart perform better on intelligence tests. Numerous studies have been done since to foods found to increase intelligence as Mozart ago. Here are 14 most powerful foods that put your brain on top of their game. 1. Oily fish (salmon, mackerel, sardines)
More than half of the brain mass consists of lipids, and more than 65% of these are fatty acids belonging to the Omega family well known. These fats are vital to the production and development of brain cells, maintaining the fluidity of the cell membrane. They also play a very important role in the activity of neurons. Fatty fish like wild salmon, tuna and fresh sardines contain omega-3 fats that help brain cells interrelation with each other. As a general rule, try to eat at least two servings of fish rich in oil a week. Note: while fresh fish contains omega-3 fat, one tinning does not. In addition, fish contains phosphorus and iodine both important elements for the work of the brain.2. Dairy products (milk, cheese, cream ulcers)
The American and Australian scientists measure I.Q. 972 volunteers and concluded that the participants of the experiment, which uses daily dairy products were tested on logical thinking and memory far more successfully than those who neglected yoghurts and cheese. fatty dairy products are especially useful as our brain more than half consists of fat. Lack crucial fats can become unpleasant reason various diseases, for example multiple sclerosis. What is more, protein, calcium, vitamin D and magnesium found in dairy products, play a role in the stimulation of brain activity.3. Liver (chicken, beef, beef)
The brain accounts for about 25% of the body's oxygen needs. Iron is needed to get oxygen to the brain through the blood hemoglobin. The liver is one of the assets of the diet guaranteed to contain this metal. In addition, the liver is one of the most important sources of vitamin B. Since mid-1990, it has been known that these vitamins, especially B1, B6, B9 and B12, improve cognitive function and results of intelligence tests.4. Whole grains
whole grains rich in fiber are an integral part of the Mediterranean diet. It is also loaded with vegetables, fruits, seeds and nuts, wine and olive oil. Resent research shows that this diet may be related to a reduced risk of mild cognitive impairment that may progress to degenerative diseases. Generally people do not consume foods or nutrients in isolation; eat in combination with other foods so there is value in eating habits. This type of diet can reduce oxidative stress, inflammation and other vascular risk factors such as high blood pressure. All this may have a role in the increased risk of brain malfunction and disease. Since the body breaks down carbohydrates in oats comprehensive slowly, help to keep it strong for long hours.5. Lean red meat
A study published in 2011 found that women with healthy iron levels performed better on mental tasks and completed faster than those with low iron status. This metal helps carry oxygen throughout the body and brain. In order to enjoy beef with a clear moral, splurging on healthier cuts grass fed. To work at its best, your brain needs a formable oxygen supply. The lack of iron in the diet can reduce the ability of blood to carry oxygen, decreasing the amount delivered to your brain. Not getting enough iron can also cause problems such as lack of energy, lack of concentration and fatigue. lean meat is an excellent source of iron. It contains iron and zinc minerals that are important for cognitive function of the brain. These elements involved in mitosis brain cell reactions and DNA synthesis.6. Eggs
A good vegetable source of iron is the yolk. Eggs contain phospholipids and lecithin, whole to build the membrane of brain cells. In terms of increasing intelligence, its value lies mainly in their proteins. long used as benchmarks in analyzing the quality of other dietary protein, eggs are actually rich in amino acids, vital in the production of major neurotransmitters. A synthesis from serine and methionine are used in the memorization process, where noradrenaline, stimulating learning, and its production is based on the presence of tyrosine and phenylalanine, found in protein egg again.7. Spinach
There is no scientific evidence to support his mother's advice to eat their spinach. Studies show that people who take in more vitamin C perform better on tests of attention, memory and memory. Experts suggest eating at least 5 servings of vegetables and / or fruit a day, but the key is to eat a variety. When picking vegetables, go for a rainbow of colors, not just because they look great, but because it is proof of the beneficial nutrients that are inside. All leafy vegetables share rich in vitamin B9 or folate, which is thought to play an active role in the development of a "nervous fetal tissue and also in the renewal of blood cells. If the spinach is not to your taste , go to lettuce lamb, watercress, broccoli, iceberg lettuce or different types of herbs. Among these vegetables rosemary is noteworthy because it has certain apigenin flavonoids especially in its aroma that has stimulant properties that affect memory and concentration by promoting cerebral blood flow.8. Pulses
to keep blood sugar levels stable blood and brain fed with fuel, try to eat at least two servings of vegetables a day. the brain is said to be glucose-dependent. This means that the brain uses only glucose as fuel. Our brain consumes more than five grams per hour, but does not know how to store it. That's why the brain has to be supplied regularly by glucose through the circulatory system. The hardest within intellectual performance task memorize- capacity depends on blood glucose level. Complex sugars and those that have a low glycemic index, are crucial. Legumes are full of these complex sugars and glycemic index is one of the lowest. Really allows the regulation of blood glucose and supplies the brain without creating a reaction of hyperglycemia.9. Crustaceans
The food you eat directly affects the performance of your brain. By eating seafood you will be able to improve your mood and keep your mind active. Although rich in protein and vitamin B12 that is mostly trace elements in crustaceans and shellfish that are good for brain function. These elements are key to fighting and preventing stress and disadvantages. trace elements can be considered as therapeutic weapons, as they have a hand in the fight against mental fatigue, anxiety and nervous weakness. Copper, manganese, zinc, lithium and iodine have the same effect and can be found in shellfish also.10. red berries
When picking fruit, red berries are the perfect choice. Research studies on blueberry consumption suggest that much of the cognitive benefits is more likely due to the protection of nerve cells from damage by oxygen wide range of antioxidant nutrients found in berries. Nerve cells naturally have a high risk of oxygen damage and in need of special antioxidant protection at any time of life. Their ability to send impulses through the body depends on the balanced oxygen metabolism, and this balance can not be achieved without taking just antioxidant nutrients. By reducing the risk of oxidative stress in nerve cells, blueberries help maintain cognitive function and nerve cells working smoothly. All edible berries are real mine of vitamin C (blackcurrants are three times more vitamin C concentration as kiwi, and two times more than citrus). They have antioxidant micronutrients that make up its color. Overall, not only strengthen blood capillaries and improve circulation, allowing better oxygenation of the brain, but also fight free radicals that can affect nerve cells, especially brain cells.11. Bananas
Perfectly sweet with firm and creamy flesh, banana comes packaged in its own yellow jacket and is available to anyone throughout the year. Rich in magnesium, essential in the transmission of nerve impulses mineral, bananas are a source of vitamin B6 (one of them has almost a quarter of the recommended daily allowance). Vitamin B6 is not only involved in the assimilation of magnesium, but also in the metabolism of amino acids and the nervous system through the production of certain neurotransmitters, particularly gamma amino butyric acid serotonin. Both create the right mood for a cautious, quiet and measured behavior.12. Avocado
The avocado is almost as good as blueberries in promoting brain health. True, the avocado is a fatty fruit, but, is a monounsaturated fat that contributes to healthy blood flow. And healthy blood flow leads to a healthy brain. Avocados also lower blood pressure and since hypertension is a risk factor for deterioration of cognitive abilities, a lower blood pressure, promote healthy brain. The avocado is surprisingly rich in vitamin E. This vitamin is produced to be one of the most powerful antioxidants and protects the fatty tissues of brain aging. Recent research has shown that the absorption of two key antioxidant carotenoids, beta carotene and lycopene, increases significantly when fresh avocado or avocado oil is added to any free avocado salad. However, avocados are high in calories, so experts suggest that the addition of only 1/2 or 1/4 of an avocado to one daily meal as a side dish.13. Coffee and tea
presences caffeine molecules tea and coffee give its true value as a tonic and stimulant. Coffee and tea do more than stay awake in the morning. Studies have shown these hot drinks can improve cognitive function and prevent Alzheimer's disease. A 2011 study in the Journal associated with Alzheimer's disease found that when researchers gave caffeinated coffee to mice genetically engineered to develop this disease, the disease is slower progression or did not develop. The researchers said that based on the finding, coffee eventually could serve as a therapeutic treatment for people with Alzheimer's disease. Tea also showed protective effects on the brain. In addition to the high content of known antioxidants that help fight free radicals and increase brain activity, tea drinkers do better on memory tests and processing of the information that rarely drink it, according to a study 2012 816 Chinese adults over 50 years.14. nuts and seeds
Nueces even look like the brains of tin, so perhaps it is no way of knowing what nuts are good for Mother Nature. Nuts and seeds are good sources of vitamin E. Several studies suggest that an adequate intake of vitamin E may help prevent cognitive decline, especially in young age. Add an ounce a day of nuts, walnuts, hazelnuts, Brazil nuts, cashews, almonds, peanuts, sesame seeds, sunflower seeds, flax seeds, and nut butters unhydrogenated such as almond butter, peanut butter or tahini. Roasted or raw, no matter. Only a handful of pumpkin seeds a day is all you need to get the recommended daily amount of zinc, essential for improving thinking skills and memory. Research shows regular consumption of niacin-rich foods like peanuts provides protection against cognitive decline associated with age and Alzheimer's disease. People who receive most of the niacin-20mg per peanuts day-are 74% less likely to develop Alzheimer's disease than those who consume about 12 mg per day, and the rate of its related cognitive impairment age it is significantly less. A simple way to increase the intake of niacin is to chop a handful of peanuts (only a quarter cup provides about a quarter of the recommended amount of niacin daily intake is 15 mg per day for men and 13 for women) .The peanuts are a source of vitamin E is an antioxidant protecting that nerve membranes in the brain. In addition to this, vitamin E prevents formation of blood clots, and promotes better breathing of brain cells.Thanks for Reading 14 Foods That Increase Your Intelligence
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