A fitness meal is just a variety of foods with nutrients needed for muscle growth. But some foods do have certain effects on the brain and mood. Let me give you some food with obvious characteristics.

Oily fish such as salmon, sardines, mackerel and herring provide a lot of essential omega-3 fatty acids to improve the blood flow of cerebral arteries. Omega-3 fatty acids can prevent thrombosis, control the level of inflammation and improve the function of the inner layer of internal cerebral artery. Omega-3 fatty acids can also improve insulin sensitivity in the brain, which is very important because blood sugar is the main energy source of sensitive brain cells. Adding these fats to your diet will also help improve your cognitive function. I suggest eating 3-4 servings of oily fish every week.

Whole grains, such as brown rice, quinoa, buckwheat and oats, are complex carbohydrates that provide a slow but continuous energy source for your brain. Eating whole grains can also reduce blood sugar and insulin secretion, thus preventing insulin resistance, inflammation and cerebral artery injury. It is recommended that you eat at least 1-2 whole grains every day.

Beans are a kind of food composed of beans and peas. Beans contain complex carbohydrates and protein, as well as lignans, a chemical with antioxidant capacity in the brain. Like whole grains, beans can keep blood sugar level stable and insulin secretion low, thus preventing inflammation related to insulin resistance and damage. Beans also provide the brain with continuous complex carbohydrates to meet its energy needs. It is recommended to eat 2-3 servings of beans every week.

Extra virgin olive oil contains fat, which can reduce inflammation of Omega-9 family, reduce thrombosis in blood vessels and lower blood pressure and cholesterol. Regular consumption of olive oil will reduce the risk of cardiovascular and cerebrovascular diseases. Try to consume at least 1-2 tablespoons. Add virgin olive oil every day.

Pomegranate contains high concentration of antioxidant chemicals, which can reduce the damage of free radicals to sensitive brain neurons and reduce the inflammation of cerebral arteries. Previous studies have shown that the intake of pomegranate juice improves the cognitive function of the brain of the elderly with various cognitive disorders. Eating pomegranate fruit and juice every day can help your brain cells to the next level.