Lemon Pan-fried Salmon
Salmon is one of the foods richest in omega-3 fatty acids, which make up nerve cell membranes and support signal transmission between neurons.
Research published in the Journal of Clinical Psychiatry shows that adults supplementing at least 2 servings of fatty fish/week significantly improve reaction time, alertness and memory.
In addition to omega-3, salmon also provides vitamin D, which regulates the activity of neurotransmitters such as dopamine and serotonin, helping to regulate mood and concentration.
Pan-fried salmon with lemon juice and green vegetables, served at lunch or dinner is a delicious, easy-to-digest and good choice for the brain.
Oatmeal for breakfast with berries
Oatmeal is a slow source of complex carbohydrates, which help maintain a stable source of energy for the brain for many hours. When combined with berries such as blueberries and raspberries, it becomes an ideal breakfast for the brain.
Mix oatmeal with nut milk, leave it overnight in the refrigerator with some fresh blueberries and chia seeds, it is both delicious and helps increase alertness in the morning.
Boiled eggs with butter and whole wheat spring rolls
Eggs are a rich source of choline, a precursor to acetylcholine, an important neurotransmitter in memory and concentration.
High huyetoline levels are directly related to faster information processing and higher accuracy in memory tests.
Combining eggs with avocado (healthy fat yogurt) and whole whey protein banh mi (fiber yogurt, B vitamins) helps maintain energy and support effective nerve function.
Suggested preparation: Sliced boiled eggs with grilled whole-wheat noodles and 1/4 avocado for breakfast or afternoon snack.
Lentil soup for vegetables
Lentils are rich in iron, folate and polyphenols, which are essential nutrients for the brain. Iron helps increase oxygen transport to nerve cells, while folate plays a role in DNA synthesis and nerve activity.
Iron deficiency can impair attention and reaction time, especially in women and the elderly. Lentils also contain natural anti-inflammatory compounds, which are beneficial for people working in stressful environments.
Lentil soup with carrots, onions, celery and a little fresh turmeric not only helps nourish the brain but also aids digestion and immunity.
