Food and brain health
The human brain works around the clock, controlling thoughts, movements, breathing, heart rate, senses, etc. This means his constant need for energy, which is obtained through food, and thus the food directly affects the brain. Eating healthy, high-quality food containing high amounts of vitamins, minerals and antioxidants nourishes the brain and protects it from free radicals that destroy cells.
The most important vitamins that develop mental capacity
Vitamins E, C, B6, B12 and B9 are among the vitamins that help in developing mental capacities.
Vitamin E
Vitamin E is known to play a major role in fighting free radicals and fighting cell damage, and several studies have found that vitamin E delays the development of Alzheimer's disease (mild and moderate). In 2014, a study was published in the American Heart Association journal in which it was stated that tocotrienol, which is found naturally in palm oil, is a type of vitamin E, can protect the brain from developing lesions of the white matter that have been linked to an increased risk of stroke and Alzheimer's disease. , And Parkinson's disease. Sources of vitamin E:
- Nuts and seeds, such as almonds, pecans, peanut butter, peanuts, hazelnuts, pine nuts, and sunflower seeds
- Oils such as wheat germ oil, sunflower oil, safflower oil, corn oil and soybean oil.
- Vegetables, such as spinach, dandelion, Swiss chard, and turnip.
Vitamin B6
Vitamin B6 contributes to the functions of many body systems, and there is a need for vitamin B6 for the growth of a healthy brain and nervous system, and it also plays an important role in the production of serotonin and dopamine needed for the work of neurotransmitters, the heart and blood vessels, the digestive system, immune, muscles, muscles and muscles It affects the mood of the human being, and it also helps the body in making important melatonin in regulating the internal clock. Sources of vitamin B6 include: beef, poultry, fish, eggs, whole grains, nuts, beans, bananas, and potatoes.
Vitamin B12
This vitamin is important for many body functions, such as brain health, the production of blood cells, and the proper functioning of nerves. Vitamin B12 is also taken orally in cases of memory loss, Alzheimer's disease, to slow aging, and enhance mood, energy, and focus, mental functions, and the immune system.
Most vegetarians, elderly people, and people with intestinal disorders suffer from a deficiency in this vitamin, and difficulty absorbing vitamin B12 from food and oral supplements. Vitamin B12 deficiency leads to permanent nerve damage, deteriorating brain function, and memory loss. Sources of this vitamin include: seafood, liver, beef, chicken, fortified soy milk, and dairy products such as milk, yogurt, and cheese.
Folic acid
Folic acid or vitamin B9 is one of the most important vitamins for the body because of its association with brain functions. Consuming enough vitamin B9 every day enhances the function of the healthy brain and helps to maintain the mental and psychological health of the human being. Pregnant women need a greater amount of folic acid because it is extremely important when the body is in a state of rapid growth, especially during pregnancy and lactation.
Sources of folic acid include: leafy vegetables, citrus fruits, beans, whole grains, salmon, milk, and 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 deficiency of folic acid may lead to impaired growth or gingivitis as well. People most at risk of deficiency of vitamin B9 are alcoholics, Irritable Bowel Syndrome patients, and people with celiac disease or so-called Celiac Disease.
Vitamin C
Vitamin C is one of the water-soluble vitamins, the active form of which is called ascorbic acid. A person is a mammal who does not produce this vitamin in his body due to a genetic mutation, so foods rich in it must be eaten to get daily needs from it. Sources of vitamin C include fruits, especially citrus fruits, and fresh vegetables. Among the functions of vitamin C are the following:
- Vitamin C is one of the most important antioxidants, and it has a role in recycling of other antioxidants in the brain, such as vitamin E, and it has a role in preventing oxidative-related diseases, such as Alzheimer's, Huntington's dance, as well as psychological disorders such as schizophrenia.
- It has a role in the transmission of nervous messages through the brain, and directly affects its electrical impulses.
- Dopamine synthesis, adrenaline, and neurotransmitter release via neurotransmitters.
- It has a role in the reabsorption of the glutamate neurotransmitter and regulating its concentration. Vitamin C has a clear role in the maturation of collagen, which is involved in the synthesis of the basal membrane of blood vessels.
- Vitamin C works to protect brain cells, which may cause free radicals damage.
- It enhances memory, preserves the mental capacities of the elderly, and reduces their suffering from dementia.
- It protects against strokes that affect an individual's mental capabilities.
- Low vitamin C concentration has serious consequences for the functions and safety of nerve cells.
Improve brain health
There are many different disorders and diseases that can affect the brain, and there are preventive measures that can be taken to maintain the health of the brain, including:
- Quitting smoking: smoking leads to stroke, dilation of blood vessels in the brain, and dementia.
- Maintaining normal blood pressure, cholesterol, and blood sugar levels to prevent Alzheimer's disease, aneurysm in the brain, and stroke. It can lower blood pressure and cholesterol by reducing the amount of sodium and increasing the amount of fiber in the diet.
- Maintaining heart health: arteriosclerosis is associated with stroke, expansion of blood vessels in the brain, and dementia. In addition to many other heart problems such as: arrhythmias, valves defects, and heart infections that can increase the risk of stroke.
- Observe general safety instructions such as wearing seat belts and helmets, which reduces head injuries that may affect the brain and may cause epilepsy.
- Exercise: Exercise can lower cholesterol and blood pressure, and help maintain a healthy body weight, which reduces the risk of stroke.
- Relaxing, having fun, like listening to music, or watching TV at the end of a tired day.
- Working with positive people constantly, staying away from negative people, and spending more time with friends promotes mental and mental health.
- Abstaining from alcohol, drinking alcohol is harmful to your brain, causing tension and depression.
- Determining long-term goals at the personal and professional level and working to achieve them, which reduces tension and promotes self-satisfaction.
- Writing notes, jotting feelings and human reactions to life's events promotes mental health.
- Learning new things constantly and exposing the brain to challenges enhances memory, the active brain produces new connections between neurons that allow cells to communicate with each other, and this helps to store and retrieve information more easily regardless of age. New things can be learned such as:
- Learn to play a musical instrument.
- Changing the profession and practicing a new profession.
- Starting a new creative hobby, such as: drawing, bike riding, photography and gardening.
- Learning a foreign language, learning more than one language may slow the aging of the brain.
- Stay up to date on what's happening in the world.
- Learn to cook a new dish.
- Continuously stimulating the brain, stimulating memory and solving problems. The unused brain, such as the unused muscles, worsens and reduces its cognitive abilities. Among the things that stimulate the brain are: traveling, visiting museums, reading books and newspapers, or magazines, practicing thinking games such as chess, cross words and sudoku, playing musical instruments, practicing handicrafts such as drawing and coloring, ceramics, and disposing of the calculator for mental calculations, Volunteering.
- Noirobics practice: Researcher Lawrence Jim Katz, professor of neuroscience at Duke University Medical Center, created the term noirobics, a unique system of brain exercises such as: going to work on a new path, wearing clothes with closed eyes, holding the phone and using a toothbrush with the opposite hand, the brain needs To receive new stimuli permanently, it is very worthwhile to pose challenges for it.
References
- Eva Selhub MD (17-11-2015), "Nutritional psychiatry: Your brain on food"، Harvard University, Retrieved 3-8-2017. Edited.
- Nancy Christie, "3 Key Nutrients for Better Brainpower"، everyday health, Retrieved 13-11-2016. Edited.
- Katherine Lee , "The Benefits of Vitamin B6"، everyday Health, Retrieved 13-11-2016. Edited.
- Mara Tyle ,Erica Cirino (Reviewed on 12-8-2016), "What Is a Vitamin B-12 Test"، Health Line, Retrieved 13-11-2016. Edited.
- "VITAMIN B12", Web Md, Retrieved 15-11-2016. Edited.
- Ashley Henshaw (27-9-2012), "Guide To The Benefits Of Vitamin B9 (Folic Acid) Read more at http://www.symptomfind.com/nutrition-supplements/vitamin-b9-guide/#CZIZtshFvc4KseW8.99"، symptomfind, Retrieved 13-11-2016. Edited.
- Stine Hansen, Pernille Nyborg,Jens Lykkesfeldt (19-9-2014), "Does Vitamin C Deficiency Affect Cognitive Development and Function"، US National Library of Medicine, Retrieved 13-11-2016. Edited.
- "VITAMIN C", Web Md, Retrieved 15-11-2016. Edited.
- "Improve Brain Health", Health Line,2-9-2014 Reviewed on ، Retrieved 13-11-2016. Edited.
- "How to Boost Brain Power and Memory", emedexpert, 29-8-2016Updated on، Retrieved 14-11-2016. Edited