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Shëndeti

You knew it! Five superfoods for the brain and what time of day you should eat them

You knew it! Five superfoods for the brain and what time of day you should eat

A proper and balanced diet provides the brain with the nutrients it needs to function as efficiently as possible, enabling better memory, concentration and less mental fatigue.

However, it is not only important to choose the right foods, but also to plan your meals and snacks throughout the day well.

1. Cinnamon very early in the morning: Studies have shown that both the smell and taste of cinnamon improve memory. Specifically, two of its components, proanthocyanidin and cinnamaldehyde, improve blood circulation in the brain and thus contribute to better information processing and memorization. The easiest way to enjoy cinnamon in the morning is to add a small amount to your morning coffee or tea, or make a hot drink by adding the juice of half a lemon and a little cinnamon to half a cup of hot water.

2. Eggs for breakfast: An omelet is the ideal breakfast, since in addition to satisfying and energizing proteins, eggs also provide valuable choline, an ingredient that contributes to the production of neurotransmitters that improve memory and mental performance. Even one egg is enough to get a good dose of choline, one egg yolk provides up to 125 mg of choline, about a third of the recommended daily intake.

3. Yogurt at noon: Yogurt provides an amino acid called tyrosine, which "boosts" the brain. At the same time, it is necessary for the production of the neurotransmitters dopamine and noradrenaline, which contribute to the health and smooth functioning of the brain. Yogurt can be enjoyed either as a side dish to your main dish or combined with some nuts, flax seeds and fruit to create a light but satisfying meal.

4. Nuts, Afternoon: Rich in antioxidants and beneficial omega-3 fatty acids, nuts are the ultimate brain superfood. Also, the vitamin E in the walnut works preventively against the weakening of the brain seen in diseases such as Alzheimer's. Three to four whole walnuts are enough for the brain to get the nutrients it needs.

5. Turmeric in the evening: Turmeric, a spice that "fights" in the curry mixture, contains numerous substances with anti-inflammatory action that improve brain function and improve the ability to remember. Also, curcumin, the active ingredient of the spice, promotes the creation of new neurons in the brain, as well as the regeneration of brain cells. Some studies show that regular consumption of turmeric helps protect against Alzheimer's disease. So add some turmeric to your evening meal, drink or smoothie and be sure to combine it with black pepper as it increases the rate of absorption of turmeric by the body.