Numerous investigations in recent years that confirm the importance of a balanced diet rich in certain nutrients that contribute directly to the brain to function optimally.

Slow carbohydrate absorption
It is essential to avoid the lows of blood glucose and thus achieve maximize mental performance, use of slow carbohydrate absorption and whole grains, legumes, fresh fruits and vegetables.
At the same time is very convenient to combine proteins with carbohydrates, eg pasta, rice or bread with fish, tofu …

Protein quality
Proteins are essential because almost all neurotransmitters are made by them.
Legumes, nuts and seeds, tofu, soy and whole grains are particularly rich in vegetable protein.
Lean meat, eggs and fish are sources of animal protein more desirable.

Fatty acids
The omega-3 fatty acids are a key component in the development and functioning brain, so it is highly recommended regularly consume oily fish like salmon, fresh tuna, sardines, mackerel …
Also indicated are very nuts (especially walnuts) and seeds because they contain fat and very healthy.
Flax seeds, pumpkin, sunflower and sesame can be added to food in many ways, in breakfast cereals, in the preparation of cookies and cakes or sprinkled on salads and soups.
Seed oils such as cold-pressed hemp, are an excellent choice in the dressing of vegetables.

Fresh fruit and vegetables
The daily consumption of fruits and vegetables is essential due to its contribution of vitamins and minerals to support brain function and nervous system.

Soy lecithin
Among its many benefits, soy lecithin improves memory because it is the best source of phospholipids, their consumption is very useful in times of stress, overwork and intellectual effort.
You can add a tablespoon of lecithin granules to cereals, yogurts, soups, smoothies, salads …

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