Nutritionists say that we should take in more nutrients that the brain needs to clear our minds, such as protein, vitamins, minerals, Omega-3 fatty acids, lecithin, and antioxidants; the picture is a schematic diagram.

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[Health Channel/Comprehensive Report] In the first week of work, do you feel dizzy, dull, sleepy, memory loss, and unable to concentrate?

Dietitian Chen Yichun posted on the Facebook page "Donna Nutritionist-Chen Yichun Health Nutrition Expert" that one should take in more nutrients that the brain needs in order to clear one's mind.

You can take in protein, vitamins, minerals and other nutrients needed to manufacture conductive substances, and you can also eat foods containing Omega-3 fatty acids, lecithin, and antioxidants.


Chen Yichun pointed out that amino acid is an essential material for the body to synthesize transductive substances. Different transductive substances require different amino acids. GABA” needs “glutamic acid”.

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She explained that these amino acids are mainly found in protein-rich foods, such as eggs, meat, fish, milk, and soybeans. It is recommended that there must be protein foods in breakfast, and vegetarians are also recommended to try to adopt lacto or ovo vegetarians.


Chen Yichun said that vitamins B1, B2, B6, B12, folic acid, niacin, pantothenic acid, C, and choline are all indispensable nutrients for producing conductive substances and maintaining normal nervous system functions.

Foods rich in vitamin B group include milk, meat, beans, eggs, offal, dark green vegetables, and whole grains; while guava, kiwi fruit, citrus fruits, and bell peppers are rich in vitamin C.


Chen Yichun pointed out that the manufacture of conductive substances also requires many minerals, including calcium, magnesium, iron, zinc, copper, manganese, etc.

Calcium: milk, black sesame, dried fish.

Magnesium: Nuts, dark green vegetables, whole grains, beans, etc.

Iron: offal, clams, red meat, dark green vegetables, beans.

Zinc, copper: meat, offal, seafood, soybeans.

Manganese: Mostly found in plant foods such as whole grains, nuts, berries, and dark green vegetables.

●Omega-3 fatty acids

Chen Yichun explained that Omega-3 fatty acids have the ability to promote the body's own synthesis of serotonin, and the DHA in it can better pass through barriers and help clear thinking.

Mackerel, saury, salmon, seaweed, nuts, linseed oil, etc. are all foods that contain Omega-3 fatty acids.


Chen Yichun said that the cell membrane contains lecithin, and enough lecithin can make the cell membrane more fluid, and lecithin can also help synthesize "acetylcholine", which is helpful for thinking speed and responsiveness.

Egg yolks and soybeans are food sources rich in lecithin.


Chen Yichun pointed out that we should consume more fruits and vegetables of rainbow colors every day. Phytochemicals of various colors have antioxidant effects and can protect brain cells from free radical damage.

In addition, especially turmeric, cocoa, coffee, coffee berry, Taiwanese green propolis, Cistanche cistanche AIE2, etc., have been studied to help protect the brain and reduce brain damage.

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  • Omega-3 fatty acids

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