The doctor spoke about the effect of nutrition on brain function

Nutrition plays a key role in maintaining the cognitive functions and energy balance of the body. In order for the brain to work smoothly, it is important to provide it with oxygen, proteins, fats and complex carbohydrates. Nikita Guryanov, an expert doctor at the LabQuest medical company, told Izvestia on November 13.

"The human brain is a unique organ that controls the activity of the entire organism. With a weight of only about 2% of the total body weight, that is, about 1,350 g, it consumes about 20% of all oxygen and energy entering the human body. From the point of view of metabolism, this is the most active organ in our body," the specialist noted.

According to him, a balanced diet, including proteins, fats and carbohydrates, provides the brain with stable energy and protects it from oxidative stress. The main source of energy for neurons is glucose, but preference should be given to complex carbohydrates — whole grains, vegetables and legumes, which provide a stable supply of energy to the body.

Omega-3 fatty acids found in fish, nuts, and seafood are essential for the formation of neuronal cell membranes, while monounsaturated fats from vegetable oils and avocados support vascular elasticity. B vitamins promote the production of neurotransmitters, while iron and magnesium provide oxygen and improve memory processes.

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In addition, the doctor added, minerals play a key role in maintaining brain function. Magnesium from nuts, greens, and dark chocolate regulates the activity of receptors responsible for learning and memory. Iron from meat and legumes is involved in oxygen transport and neurotransmitter synthesis, and its deficiency causes fatigue. Zinc from seafood and seeds improves the transmission of nerve impulses, while selenium from nuts and fish protects brain cells from damage.

"What does the perfect brain plate look like, combining all these principles? It should be based on non-starchy vegetables (about 50%): colorful lettuce, broccoli, spinach. A quarter (25%) should be allocated for high-quality protein. It can be grilled fish, chicken breast or lentils. And the remaining 25% are complex carbohydrates (quinoa, bulgur, sweet potatoes). The finishing touch will be healthy fats: a tablespoon of olive oil for salad dressing or a handful of nuts, generously added to the dish," said Guryanov.

He stressed that a balanced diet combined with adequate sleep and moderate physical activity is the basis for the health of the nervous system and high brain performance.

On November 2, internist Irina Chikalkina and brand chef Vyacheslav Kim told Izvestia about dishes that help strengthen the immune system in autumn. During this period, it is especially important to get substances from food that help strengthen the immune system. Fish and seafood are rich in omega-3 fatty acids, iodine, zinc and selenium. These elements reduce inflammation, improve metabolism and support the functioning of the heart and blood vessels.

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