Food and brain health The human brain works around the clock, controlling thoughts, movements, breathing, and the number of heart beats, senses and others. This means its constant energy needs, which it gets through food, so food directly affects the brain. Eating healthy, high-quality foods containing high amounts of vitamins, minerals, and antioxidants nourishes the brain and protects it from free radicals, which destroy cells. [1] The most important vitamins that develop the mental abilities of vitamins that help develop Mental capacity Vitamin E, C, B6, B12, B9
Vitamin E Vitamin E is known to play a major role in fighting free radicals and resistance to cell damage, and many studies have found that vitamin E delays the development of Alzheimer's disease (mild and mild). In 2014, a study published in the Journal of the American Heart Association reported that tocotrienol, naturally occurring in palm oil, a type of vitamin E, can protect the brain from the development of white matter lesions associated with an increased risk of stroke, Alzheimer's disease , And Parkinson's disease. Sources of vitamin E: nuts and seeds, such as almonds, pecans, peanut butter, peanuts, hazelnuts, pine nuts, sunflower seeds and oils, such as wheat germ oil, sunflower oil, safflower oil, corn oil and soybean oil. [6] Vitamin B6 Vitamin B6 contributes to the functions of many body organs. Vitamin B6 is needed for healthy brain growth and nervous system and also plays an important role in the production of serotonin and dopamine necessary for the work of neurotransmitters , Cardiovascular, gastrointestinal, immune, muscle, and serotonin and noradrenaline hormones that affect the mood of the human body, also helps the body in making important melatonin in regulating the internal clock. Sources of vitamin B6: beef, poultry, fish, eggs, whole grains, nuts, beans, bananas, potatoes
Vitamin B12 This vitamin is important for many body functions, such as brain health, blood cell production, and proper nerve function. Vitamin B12 is also taken orally in cases of amnesia, Alzheimer's disease, slowing down aging, promoting mood, energy, concentration, mental functions, and immune system. Suffers from this vitamin deficiency most vegetarians, the elderly, people with bowel disorders, difficulty in absorbing vitamin B12 of food and oral supplements. Vitamin B12 deficiency leads to permanent nerve damage, deterioration of brain function, and loss of memory. The source of this vitamin: seafood, liver, beef, chicken, fortified soy milk, dairy products such as milk, yogurt and cheese. [4] [5] Folic Acid Folic acid or vitamin B9 vitamins are very important to the body because of its association with brain functions. Eating enough vitamin B9 every day promotes proper brain function and helps maintain mental and mental health of the human being. Pregnant women also need a higher intake of folic acid because it is critical when the body is in rapid growth, specifically during pregnancy and lactation. Sources of folic acid: leafy vegetables, citrus fruits, beans, whole grains, salmon, milk, avocado. Vitamin B9 deficiency leads to many symptoms including loss of appetite, shortness of breath, diarrhea, inflammation of the tongue, irritability, and forgetfulness. Long-term folic acid deficiency may lead to poor growth or inflammation of the gums as well. People who are most vulnerable to vitamin B9 deficiency are alcoholics, patients with irritable bowel syndrome, and celiac disease. [6] Vitamin C Vitamin C is a water soluble vitamin called active form of ascorbic acid. Human is a mammal that does not produce this vitamin in its body because of a genetic mutation, so it is necessary to eat rich foods to get the daily needs of it. Sources of vitamin C fruit especially citrus, fresh vegetables. Vitamin C functions include:
Vitamin C is one of the most important antioxidants and has a role in the recycling of other antioxidants in the brain such as vitamin E and has a role in the prevention of oxidative-related diseases, such as Alzheimer's, Huntington's dances, as well as psychological disorders such as schizophrenia. It has a role in the transmission of nerve messages during the brain, and directly affects its electrical impulses. Manufacture of dopamine, adrenaline, and release of neurotransmitters during neural cellular connections. It has a role in re-absorbing the neurotransmitter glutamate and regulating its concentration. Vitamin C has a clear role in the maturation of collagen, which enters the basal membrane structure of blood vessels. Vitamin C works to protect the brain cells which may be caused by free radicals from damage. Promotes memory, preserves the mental abilities of the elderly, and reduces their suffering from dementia. Protects against strokes that affect one's mental abilities. Low concentration of vitamin C has serious consequences for the functions and safety of neurons. [7] [8] Improving brain health There are many different disorders and diseases that can affect the brain, as there are preventative measures that can be taken to maintain the health of the brain, 9] [10] Quit smoking: Smoking leads to stroke, brain aneurysm, and dementia. Maintain normal levels of blood pressure, cholesterol, blood sugar for the prevention of Alzheimer's disease, cerebral aneurysm, and stroke. Blood pressure, cholesterol can be reduced by reducing the amount of sodium and increasing the amount of fiber in the diet. Maintain heart health: atherosclerosis is linked to stroke, cerebral aneurysm, and dementia. In addition to many other heart problems such as: arrhythmias, fuse defects, and heart infections that can increase the risk of stroke. Take into account general safety instructions such as wearing seatbelts and helmets, reducing head injuries that may affect the brain and may cause epilepsy. Exercise: Exercise can lower cholesterol and blood pressure and help maintain a healthy weight of the body, which reduces the risk of stroke. Relax, have a fun time, like listening to music, or watching TV at the end of a tired day. Dealing with positive people constantly, moving away from passive people, spending more time with friends promotes mental and mental health. Refrain from drinking alcohol, drinking alcohol is harmful to brain health, and causes tension and depression. Define long-term goals at the personal and professional level and work to achieve them, reducing stress and promoting self-satisfaction. Writing memos and recording feelings and human reactions to life events promotes mental health. Learning new things constantly and exposing the brain to challenges enhances memory, and the active brain produces new connections between neurons that allow cells to communicate with one another. This helps to store and retrieve information more easily regardless of age. You can learn new things like: learning to play a musical instrument. Change the profession and practice a new profession. Start a new creative hobby, such as: drawing, cycling, photography, gardening. To learn a foreign language, learn more than one language may slow the aging of the brain. Stay informed about what is happening in the world. Learn to cook a new dish. Stimulating the brain constantly, activating memory and solving problems; unused brain, such as unused muscles, is impaired and less cognitive. The brain stimulates the brain: traveling, visiting museums, reading books and newspapers or magazines, playing thinking games such as chess, crossword puzzles and Sudoku, playing musical instruments, practicing handicrafts such as painting, coloring, ceramics, eliminating the calculator to make calculations mentally, And volunteerism. Noirubics: Lawrence C. Katz, professor of neuroscience at the University of Duke Medical Center, has developed the term neurobius; a unique system of brain exercises such as going to work from a new path, wearing clothes with closed eyes, carrying a phone and using a toothbrush with the unusual hand. To receive new stimuli permanently, it is very worthwhile setting up his challenges
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