Let’s begin with how the informations arrives in our brain.
The primary role is played by our senses, from where the informations are passed to our memory as electrical signals through the neurons. Neurons send these signals initially to the short-term memory of the brain where they stay there for a while and then migrate to the long-term memory (hippocampus) from where they are stored in different regions of the brain.
Below are the nutrients that needed for maximum memory and brain performance.
- Rhodiola rosea is needed for the proliferation and differentiation of neural stem cells in the hippocampus.
- Broccoli, cauliflower and radish contains choline in large quantities. Choline plays a key role in the neurotransmitter acetylcholine, which is essential for learning and memory.
- Chocolate contains anandamide that is a natural neurotransmitter and plays a role in creating the feeling of happiness as well as the basic amino acid tryptophan (also honey elevating brain’s insulin levels, which release tryptophan in the brain) in large quantities, which plays a key role in the neurotransmitter serotonin, which is essential in attention issues and stimulation of the brain.
- Caffeine contains phenylalanine that has a direct effect on noradrenaline, which is a neurotransmitter that produced by specific neurons, also mimics adenosine and binds its receptors to the brain, thereby reducing the rate of nerve reaction and at the same time increasing the levels of dopamine in brain.
- Kiwi contains large amounts of vitamin C that is needed to produce adrenaline, also known as epinephrine. Adrenaline is a major hormone and neurotransmitter (norepinephrine) produced by the medulla of the adrenal glands in response to the stimulus of exercise or anxiety with the arrival of a nervous pulse. Vitamin C also slows the reduction of telomeres.
- Yoghurt and bananas are rich in histamine, which acts as a neurotransmitter.
- Brown rice contains gamma-aminobutyric acid, an amino acid that become an obstacle in the memory impairment and acts as a neurotransmitter in the nervous system.
- Legumes contains glycine, which acts as a neurotransmitter and is a structural component of proteins. To be fully absorbed the nutrients from legumes must be taken together with vitamin C through red peppers, kiwis, lemons and etc.
- Oat flakes contains aspartic acid which acts as a neurotransmitter.
- Pineapple contains melatonin, which acts as a neurotransmitter.
- Wheat contains glutamic acid, which is an important neurotransmitter and plays a role in nerve activation, but for absorption required vitamin B intake from white spores and legumes such as beans and lentils.
- Spinach contains tyrosine, the amino acid that prepares the action of dopamine – the neurotransmitter of wakefulness.
- Black chocolate contains endorphins (neurotransmitters) and flavonoids that helps in neurogenesis. It causes the release of chemicals (serotonin, dopamine and phenylethylamine) and also contains the thiobromine and anadamide, substances less well known, which cause feelings of euphoria.
- Green tea (one of the many good green teas, is the matcha tea) with all the types of berries prolongs the life of the telomeres and contributes to the regeneration of the nervous system.
- Hippophae contains omega 3-6-7-9 that increases neurogenesis.
- Pears with the peel contains the quercetin, an antioxidant of the flavonoid family that protects against brain degeneration.
- Grapes together with their kernels (all the types), grapefruit, strawberry, onion, parsley, thyme, legumes, buckwheat, pollen and all the types of tea for the intake of all flavonoids to prevent the brain degeneration and other illnesses.
- Turmeric contains curcumin which in combination with black pepper for maximum absorption helps to enhance memory, slow down the progression of Alzheimer’s disease and assists in the process of producing new brain cells.
- Mushrooms and cod liver oil for the intake of vitamin D, which plays a role in avoiding autoimmune diseases and psychiatric disorders. The cod liver oil also has Vitamin A.
- Beetroot contains beta-cyanines that helps in the treatment of the cognitive diseases such as Alzheimer’s and Dementia.
- Tea of mountain (sideritis) can helps treat the symptoms of cognitive impairment associated with Alzheimer’s disease.
- The lion’s mane (mushroom) cleaves the beta amyloid plaques formed in the patients with Alzheimer.
- Ginseng strengthens memory and destroys beta amyloid plaques, ie obsolete proteins that accumulate in the minds of patients with Alzheimer & Dementia.
- Coconut oil has an almost miraculous ability to repair and revitalize the brain. Brains that can not properly metabolize glucose are needed to effectively operate a specific class of organic compounds known as ketones. Coconut oil is the richest known source of a special type of fat that is instantly converted to ketones during consumption. Known as medium chain triglycerides, these powerful substances helps eliminate the amyloid plaques in the brain that associated with Alzheimer’s, as well as facilitate the restoration of a healthy brain.
- Ginkgo biloba stimulates brain neurotrophic factor levels, which helps promote healing in damaged areas of the brain and is crucial for the regulation, growth and survival of brain cells.
- Red wine contains resveratrol that promotes the survival of new neurons.
- Rheum rhabarbarum protects the brain from unwanted effects of brain injuries.
- Gotu kola repairs brain damage, improves memory, prevents and cures neurological disorders.
- Royal jelly, due to the high concentration of phospholipids, improves shortterm memory, learning abilities and general awareness.
- Chickpeas contains magnesium that is very important for the brain’s messaging function, it also relaxes the blood vessels, allowing more blood to reach the brain. They also contain zinc, which along with magnesium is vital for DNA replication during cell division.
- Green leaves with vegetables enhance the supply of oxygen to the brain and cognitive control.
- Lettuce, spinach and kale contains vitamin K, folic acid and beta carotene that keeps cognitive abilities to vigilance and helps memory to a significant extent. The carrot also contains beta carotene.
- Eggplant contains the anthocyanin substance, which improves communication between brain cells.
- Beans contains pyrrolinoquinone quinone that protects against memory loss and aging of the brain.
- Celery contains luteolin that has anti-inflammatory activity in the brain, thus preventing the development of poor brain changes leading to gradual loss of memory.
- Ginger is an excellent ally in memory, also plays an important role in protecting against oxidative stress of the brain and neurological diseases.
- Nuts (almonds, peanuts) and sunflower seeds are important for the uptake of biotin, thiamine, riboflavin, niacin, pyridoxine, and pantothenic acid, which plays an important role in the brain.
- Fruits and vegetables, combined with unsalted raw nuts, reduce cholesterol, which shrinks the ARC gene responsible for the memories.
- Wheat germs, almonds, peanuts, hazelnuts, walnuts, sunflower seeds and green leafy vegetables contains vitamin E, which can restore the length of telomeres and prevent their loss, helping to produce the enzyme telomerase, which is important for the protection of brain cells and generally of the body.
- Seeds of all kinds that we can consume, leaves of all kinds that we can consume, greens – seaweeds of all kinds that we can consume, germs of all kinds, cereals of all kinds, spices of all kinds, herbs of all kinds, vegetables of all kinds & fruits of all kinds contains many substances that helps the organism and the brain.
- Olive leaves, cistus, calendula, galium, melissa officinalis and sage have positive substances for the brain, but to their dosage should be given a lot of attention.
- Whole grain products contains biotin (also found in bananas, almonds, cauliflower and mushrooms), which helps in neurological disorders such as depression, lethargy, hallucinations and finally seizures.
- Ceylon cinnamon reduces arterial plaque and improves cognitive function. This facilitates the flow of blood to the brain and improves memory.
- Garlic, saffron, pomegranate, hypericum perforatum in herb & in oil and olive oil are antithrombotic and helps in the cleaning of the arteries so that the substances to go easier and faster wherever they should go.
- Propolis strengthens the body and the brain against various diseases.
- Different types of milk, such as soy milk, coconut milk, almond milk and the rest, contains valuable substances for the body and the brain.
- Probiotics for shielding the intestinal system that is considered the second brain of the body.
- Thistle helps to detoxify of the body.
- Lukewarm water with some drops of lemon every morning for detoxification of the organism.
- Water. The body needs plenty of water (8-12 glasses each day) because it fades quickly without it and dehydration is a common cause of fatigue, weakness in concentration and decreased alertness.
All of the above are useful, but they need to be taken in excellent quality and in moderation.