Every food you see was not created for no reason because each one has its own properties. We introduce you to a series of nutrition that you can use to strengthen your brain. The brain needs many nutrients to be able to play its role. perform well.
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It needs glucose as an energy source. A compound that is simply obtained from metabolizing carbohydrates. Various vitamins and antioxidants help protect the brain from damage. Also, some vitamins and fatty acids that have special functions help brain cells function. The best food for the brain is food that contains most of these nutrients in the most easily digestible form.
It has whole grain breads (wholemeal bread)
Whole grains such as wheat, barley and millet are healthy carbohydrates that are easily digested and converted into glucose. One of the ways to use these grains is to bake them in the form of bread, of course, whole grains are also used in other foods such as crackers, breakfast cereals and other things. Research shows that the main fuel of the brain is provided by glucose and with minimal daily consumption 100 Carbohydrate grams needed to give energy to the brain are provided. Whole grains are also a good source of B vitamins, selenium, and soluble fiber. Soluble fiber can regulate blood cholesterol levels, which prevents cardiovascular diseases, brain damage and stroke.
fatty fish
Fatty fish—such as salmon, mackerel, tuna, herring, and sardines—are rich in essential fatty acids. Perhaps the most important of them is omega fatty acid 3 which is necessary for the functioning of the brain and nervous system. A study conducted at the Center for Biochemical, Physiological and Molecular Aspects of Human Nutrition concluded that omega fatty acids 3 It is required for the synthesis of myelin. Myelin plays a protective role around the nerves, which helps to transmit brain impulses faster. Plus omega fatty acids 3 A critical role in behavior and cognition, omega deficiency 3 Depression is associated with impaired concentration and reading.
Berries rich in antioxidants
Blueberries are rich in antioxidants that protect blood vessels and the brain from oxidative damage caused by free radicals. One of the antioxidants is vitamin E, which fights cognitive problems related to aging. A study conducted by researchers at the University of Barcelona, Spain, published in the journal Neuroscience, shows that diets rich in antioxidants increase learning ability. Also, in this research that was done on mice, it was seen that their movement and memory capabilities have increased. Also, anthocyanins help the growth of new neurons in the amygdala region of the brain.
Nuts and seeds
Many nuts and seeds are a good source of protein, minerals, vitamin E, and omega fatty acids 6 and some essential amino acids. For example, pumpkin and sesame seeds are both rich in tyrosine. Tyrosine is an amino acid required for the synthesis of dopamine. Dopamine is a neurotransmitter that regulates mood and coordinates movements. Many nuts and seeds are good sources of B vitamins. Information published in “Vitamins: Fundamental Aspects of Nutrition and Health” shows that vitamin B-6 is needed to produce dopamine and serotonin, both of which are essential for communication between nerve cells. Folic acid is essential for the brain to maintain memory and concentration. Vitamin B-12 is associated with better brain function and its deficiency causes diseases such as Alzheimer’s. Examples of healthy nuts and seeds include walnuts, almonds, hazelnuts, sunflower seeds, and flax seeds.
Source: Kermani
September 31, 2014 15:25
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