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The celebrity nutritionist Natalia Samoylenko shares her ideas.

Natalia Samoylenko recommends paying special attention to your cognitive performance.

She offers a list of the best products that can support your brain health.


Water is one of the best products that improve brain function. It is necessary for every cell of your body, and especially for the brain. Water makes up most of your brain’s weight and is involved in all the processes that occur in it. Even if we are slightly dehydrated, we feel tired and suffer from headaches. But a constant lack of water can lead to brain volume loss and Alzheimer's disease. Every day drink 30 ml of water per 1 kilogram of ideal body weight.

Healthy fats

The human brain is 11% -15% fat, so we need only Omega-3 and Omega-6 polyunsaturated fatty acids. Omega-3 is found in fish (salmon, herring, mackerel, cod, trout, sardines, tuna), fish oil, seafood, caviar, seeds (hemp, flax, sage, mustard seeds), Chia, linseed oil, walnuts, soybeans, spinach, seaweed.

Omega-6 is found in oils (olive, corn, soybean, sesame), nuts (almonds, walnuts), sunflower seeds, egg yolks, bacon, chicken, and turkey.


Protein helps your brain perform most of its functions. Tryptophan and phenylalanine are indispensable amino acids that we can only get from food. Tryptophan is found in Chia, sesame and pumpkin seeds, cocoa beans, soybeans, prunes, whole yogurt.

Phenylalanine is contained in chicken, parmesan, shrimps, offal, fish (salmon, cod, sea bass), nuts (almonds, walnuts), seeds (sesame, pumpkin, Chia), chickpeas, lentils.

Carbohydrates and glucose

Many slimmers avoid carbs and glucose, but for no reason at all! Your brain needs a sufficient amount of glucose because it is a source of energy. You need to get it not from snickers but from healthy products such as whole-wheat bread, turnips, green onions, red beets, honey, fruits, and berries.


B-complex vitamins, as well as vitamins A, E, D, and K, can help boost your brain health and improve cognitive function.

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