Spring is windy and rainy, the climate is dry and the temperature is changeable. Will reduce the body's immunity and defense function, easy to induce some common diseases in spring. Therefore, it is particularly important to adjust the diet reasonably. How can we eat nutrition and improve immunity? Here, Life Home has specially collected the health information of spring diet health care for you to help you spend this spring healthily. By adjusting diet, you can quickly improve the fatigue state of your brain. The so-called brain-nourishing food does not refer to a certain food or a certain nutritional component, but to a balanced nutritional state. It is incorrect to think that eating only certain foods can enhance brain power. An effective way to strengthen the brain is to ingest foods with different nutrients that are beneficial to the brain and mix them reasonably, so as to enhance the function of the brain, enhance its sensitivity and memory, and remove the bad factors that affect its normal operation. (1) Fat: It is an essential nutrient for brain cells. In the brain, 50% ~ 60% is composed of fat. Linoleic acid and linolenic acid are the main nutrients in the essential fat needed by the brain. In the daily diet, we should pay attention to the supply of fat and choose more plant fat. Animal fat has a certain effect on maintaining brain function. You can eat a little fat regularly, but not too much. To prevent blood vessel and heart damage by nourishing brain, the ratio of plant fat to animal fat should be 7: 3, that is, plant fat 7 and animal fat 3. In addition, phospholipid is also an important part of brain cells and an indispensable part of fatty foods, which can promote the development of brain cells and ensure the good function of the brain, and is an ideal food for strengthening the brain. The best fat brain-nourishing foods are: wild boar, rabbits, wild birds, sparrows, quails, non-cultured fish and aquatic products, such as shrimp, crab, squid, oysters, fresh shellfish, various fish, animals and products raised under natural conditions, such as pigs, cows, chickens, ducks, geese, pigeons and their eggs. Walnut kernels, sesame seeds, pine nuts, hazelnuts, torreya grandis seeds, peanuts, watermelon seeds, sunflower seeds, pumpkin seeds, cashews, almonds, peach kernels, hairy chestnuts, etc. As a brain-nourishing fat, whether it is animal fat or plant fat, as long as the animals and their products are raised in a natural state, the soil, water and air are not seriously polluted, and the plant fat planted is high-quality fat without excessive chemical fertilizers and pesticides. At present, carnivores such as chickens, ducks, fish, pigs, cows and so on. Animals fed by rapid means are inactive and forced to feed a lot of auxin, which leads to a large accumulation of fat in animals and reduces high-quality unsaturated fatty acids that can ensure good brain function. Eating more animal fat will accumulate fat in the body, which will have a bad influence on the body and reduce the function of the brain. Because the child's brain is in the growth and development period, it will not only affect the development of the brain, but also become a little fat, and some will be precocious, so we should pay attention to avoid giving these foods to children as much as possible. In order to ensure the sound development of children's brains, we should choose unsaturated fatty acid foods. (2) protein is one of the main components of brain cells. In the brain, 30% ~ 35% is made up of protein. Protein's role in the brain is to control the excitement and inhibition of brain nerve cells, dominate the intelligent activities of the brain, and help memory and thinking. It also plays an important role in language, movement and nerve conduction. The best brain food in protein is non-cultured fish, shrimp and shellfish, such as various marine fish, yellow croaker, bream, hairtail, squid, tuna, fresh shellfish, clams, oysters, clams and mussels. Animals raised under natural conditions, such as pigs, cows, sheep, chickens, ducks, geese, pigeons, quails, eggs, milk, goat milk, walnuts, peanuts, sesame seeds, various beans and their products, such as soybeans, soybean milk, tofu, bean brain stem, vegetarian chicken, Zhang Qian, yuba, bean sprouts, green beans, broad beans, and their products. (3) Sugar, also known as carbohydrate, is the energy source of heat and brain activity and the fuel of brain activity. The sugar that people ingest from food is first decomposed into glucose, fructose and galactose, which are absorbed by the human body. Glucose is transported from the blood to all parts of the body and becomes the energy needed for activities. The brain is the organ that consumes the most glucose, which is the organ that consumes the most glucose. The amount of glucose consumed by brain accounts for 20% of the total energy consumption of the whole body. The best source of sugar is unpolluted soil, water source and air, which is planted with organic fertilizer, as well as brown rice, germ rice, Bawumian, 92m, millet, yellow rice, glutinous rice, corn, sorghum, barley, wheat, buckwheat, oat, sweet potato, arrowroot, cassava, honey, sweet potato and brown sugar. Everyone eats enough sugar in whole grains every day, so it is not necessary to supplement sugar. For example, too much sugar, especially refined sugar, will make the brain into a state of excessive fatigue and affect the function of the brain. Therefore, in a sense, the intake of sugar should be limited. (4) Vitamin C: It can promote the firmness of brain cell structure, eliminate the relaxation or contraction of brain cell structure, and play the role of lubricating oil. Vitamin c can make brain cells play a keen role in the brain and make the brain alert and flexible. If the supply of vitamin C is insufficient, the structure of brain cells will relax or contract, and the cerebral tubules will be blocked and thinned, which will lead to the decline of brain cell activity and brain function and affect IQ. If vitamin C is deficient in childhood, it will seriously cause schizophrenia and self-symptoms. Foods rich in vitamin C and capable of strengthening the brain are: tomatoes, potatoes, Chinese yam, Chinese cabbage, celery, shepherd's purse, bracken, Malantou, amaranth, wild amaranth, wild onion, spinach, chrysanthemum, green vegetables, agarwood, lettuce, clover, Chinese cabbage, yellow bud white, wild jujube, green pepper and fresh jujube. Because vitamin C is easy to be oxidized, it is easy to be destroyed at high temperature. When cooking fresh vegetables, you must wash them before cutting them and then frying them. You can't fry it for too long when it's cooked. If frying for too long, vitamin C will be destroyed. When eating fruit with skin, you should also wash it and peel it. Eat it immediately after peeling, but don't put it. Because vitamin C is oxidized and lost when it is placed after peeling, we can see that apples turn yellow for a short time after peeling, which is the oxidation of vitamin C. Some people like to scald fruits with boiling water. The fruit was scalded with boiling water, and vitamin C was destroyed by oxidation. (5) Vitamin E: The effect on the brain is to prevent the peroxidation of unsaturated fatty acids and prevent the brain from falling into an acidic state. After the fat of brain cells is oxidized, the brain tissue contains a lot of unsaturated fatty acids which are easy to be oxidized, which makes the brain begin to age. Vitamin E has a strong antioxidant effect, preventing the generation of lipid peroxide in the brain, preventing brain fatigue and delaying brain aging. Foods rich in vitamin E and capable of strengthening the brain include: cereal embryo, wheat embryo, wheat, germ oil, cottonseed oil, rice bran oil, vegetable oil, butter, eggs, coarse rice, coarse flour, sorghum, corn, peanuts, sesame seeds, soybeans, mung beans, spinach, celery, green vegetables and shepherd's purse. (6) Vitamin B group: including vitamin B 1, B2, B6, nicotinic acid, pantothenic acid, B 12, etc. Their function in the brain is to help protein's metabolism. For example, in the process of protein metabolism, from γ? Vitamins B 1 and B 12 are essential coenzymes for GABA to produce positive substances. When aminobutyric acid is used to produce negative substances, vitamin B6 and pantothenic acid are essential. Therefore, in order to make the brain have a lot of positive and negative substances at the same time, in addition to eating more foods rich in glutamic acid, we should also pay attention to eating foods rich in vitamin B. (7) Minerals: Minerals are essential elements that constitute human tissues and maintain normal physiological functions. As an indispensable substance for human body, minerals need to be ingested in a certain amount every day. Too high will cause poisoning, and too low will obviously reduce people's intelligence. ① Calcium: Calcium is the most abundant inorganic element in human body, with the total amount exceeding 65,438+000g g, of which 99% exists in bones, and only 65,438+0% is distributed in blood and other soft tissues. Calcium has many physiological and biochemical functions for human body. It plays an important role in nerve impulse transmission, heart beating, muscle contraction, blood coagulation, nerve and muscle stress and some enzyme activities. Calcium also has many important effects on the brain, the most important of which is to inhibit the abnormal excitement of brain nerve cells and keep them in a normal state. Many experiments have confirmed that the amount of calcium in brain tissue will affect the brain function of a person throughout his life. If there is enough calcium in the brain, brain cells can function normally, and even if they encounter more serious mental stimulation, they can cope with it calmly. If the brain is short of calcium, pathological abnormal excitement often occurs. At this time, even a weak stimulus will cause a serious mental reaction. In recent years, scientific experiments show that the calcium content in the brain is closely related to children's attention and memory. Children with calcium deficiency often have poor attention, poor memory, easy fatigue and poor academic performance. ② Magnesium: Magnesium is also closely related to human intelligence development, which can accelerate the biosynthesis of adrenocortical hormones related to human mental activities. ③ Phosphorus: Phosphorus is an essential inorganic salt for brain physiological activities. Phosphorus is not only one of the main components of cephalin, lecithin and cholesterol, but also directly participates in the conduction of nerve fibers and the physiological activities of cell membranes. Normal phosphorus content in the body can make people react flexibly, remember well and think quickly. If it is lacking, people's intelligence will drop obviously. ④ Iron: Iron is a component of human hemoglobin, which is mainly involved in oxygen transport, exchange and tissue respiration. If iron is deficient, it will cause anemia and dull the brain. ⑤ Copper: Copper can promote the absorption of iron in the body. Trace copper is beneficial to the function of central nervous system. If there is a lack of copper, the brain will become slow, but if there is too much copper, it will be bad. ⑥ Zinc: The zinc content in the human brain accounts for 7.8% of the total zinc in the whole body. If there is a lack of zinc supply in food, the activity of enzymes in the brain will decrease, which will directly affect brain hormones and reduce memory and understanding.