All carbohydrates (both simple and complex) stimulate the brain

All carbohydrates (both simple and complex) stimulate the brain to produce a lot of serotonin. To regulate serotonin levels, it is best to eat complex carbohydrates that are more slowly digested.

The best sources of these ingredients are whole grains and whole-grain breads. Consumption of sugars also causes the body to produce chemicals called opioids. Lack of melatonin increases insomnia. Stress also lowers melatonin levels in the body. This type of food also causes physical relaxation.

Opioids are sedatives that not only have analgesic properties, but also have a positive effect on mood. Research also shows that consuming even a small amount of sugar improves learning and memory, and consuming one to two small pieces of chocolate a day can have a positive effect on a person's mood.

Vitamin B12

Deficiency of this vitamin causes psychological behaviors, insanity, memory loss and delirium. Food sources include liver, offal, milk, cheese, eggs and fish, red meat and poultry.

Vitamin B1

Symptoms of vitamin D deficiency include depression, mood swings, decreased concentration and memory, and fatigue. This vitamin is found in pea breakfast cereals, sunflower seeds, millet, wheat germ, sesame, soybeans and nuts (especially cashews, almonds and walnuts).

Neurotransmitter precursor

The amino acid subunits of proteins are a rich source of neurotransmitter precursors. The amino acids tryptophan, glutamate and tyrosine are the precursors of serotonin, dopamine and GABA, respectively, and are abundant in animal and plant proteins.

Minerals, nerve enhancers

Iron is one of the minerals that has a great impact on physical and mental health. Iron carries oxygen from the lungs to the body's tissues and organs, and prevents iron deficiency anemia, oxygen delivery to tissues, including the nerves. In addition, iron is involved in the production and function of neurotransmitters. Foods rich in iron, such as liver, meat, poultry, fish, and legumes, should be taken with vitamin C sources to better absorb iron.

Emotional vitamins

Vitamins E and C: The damage that oxidants do to brain cells can lead to neurological disorders and depression. Therefore, taking vitamins E and C, which are powerful antioxidants, will be very useful in maintaining the health of the nervous system. A variety of fruits and vegetables are rich sources of vitamin C (especially peppers, citrus fruits, tomatoes and broccoli). Vitamin E is also found in abundance in vegetable oils. But the most important vitamins, the deficiency of which causes the dysfunction of the human brain, are: B vitamins (especially vitamins B1, B6, B9, B12