10 foods that improve intelligence

　　⑴sweet potato

　　Recommendation: Eat once a week, 100 units of calories each

　　120 grams of sweet potatoes can meet our daily needs of beta-carotene and are also rich in iron, vitamins C and E. These elements all help the body resist various types of cell damage and are especially beneficial for athletes who train in extreme environments (altitude, cold, heat and pollution). Cooking sweet potatoes is not just about roasting, steaming or serving them with sauce. You can also try them cold, add some peppers or make them into salads. You can also slice sweet potatoes and put them on burgers or stuffed buns. Baking the fries in the oven is also a good idea.

　　⑵turkey breast

　　Recommendation: Eat turkey breast three times a week, 85 grams each time, containing 72 units of calories.

　　Each 30 grams of skinless turkey breast contains 7 grams of protein, which can effectively promote muscle growth. Turkey meat is also rich in B vitamins, zinc (which promotes cell growth) and the "anti-cancer element" selenium. Elizabeth Ward, a nutritionist in Massachusetts, said: "Turkey is rich in amino acids and has almost no saturated fat, which is very good. healthy . Turkey is rich in protein and can easily make you feel full, thus avoiding the possibility of overeating. ”

　　⑶soybeans

　　Recommendation: Use 2 times a week, containing 300 units of calories per 225g

　　The famous U.S. Navy SEALs regularly eat soybeans, and you should too. Soybeans are rich in protein like meat, rich in fiber like whole wheat foods, and also contain antioxidants, vitamins and minerals commonly found in fruits and vegetables. If you don't like tofu or soy milk, there are other ways to eat them. Some protein bars made from soy nuts and soy protein are not only delicious to eat, but also very effective for a man's performance in bed.

　　⑷olive oil

　　Recommendation: Consume two tablespoons of olive oil per day, each tablespoon contains 119 calories

　　Olive oil is rich in monounsaturated fatty acids that are beneficial to the human body and are especially important for protecting the heart. Researchers have found that monounsaturated fats are more effective at reducing the risk of heart disease than saturated fats. But that’s not the only benefit of olive oil. According to the authoritative American magazine "Nature", olive oil contains anti-inflammatory protein components, which means that it can help reduce pain and swelling like anti-inflammatory drugs such as ibuprofen. Olive oil can be used as a cooking oil and salad dressing. Add an extra tablespoon or two of olive oil to your daily diet and your protein intake will be considerable.

　　⑸Quinoa (quinoa)

　　Recommendation: Eat 2-3 times a week, 318 units of calories per 114g

　　You may not be familiar with this grain that grows in the Andes, but it's incredibly important. Quinoa has a mild, subtle aroma, which will appeal to those who complain that whole grain cereals are tasteless. Most importantly, quinoa contains more protein than any other grain, making it the “King of Grain Proteins.” Christopher Mohr, a professor of nutrition at the University of Louisiana, also added: "Quenoat is also rich in fiber and B vitamins. ”