Vitamins and minerals, as well as amino acids, are necessary for the brain for normal work.We will also tell you where they are contained.
Why should you eat well for normal brain function?
The more in the diet of the products that increase blood sugar levels, the greater the weight and faster the hippocampus is reduced.The hippocampus is part of the brain that helps to effectively resist stress and regulates our mood, controlling the sympathetic and parasympathetic nervous system.In addition, it is in the hippocampus where most neurogenesis occurs: the formation of new brain cells.
Remember:Refined sugar, semi -final products, baking margarine and other damages that help increase blood sugar can cause the same damage to the hippocampus as severe lesion or stress.
As a result, the growth of new neurons slows down, the serotonin level (good mood hormone) is reduced and the cortisol level (stress hormone) increases.
Study on the effect of healthy nutrition on the brain
In 2015, a study was published, which demonstrates the connection between the diet and the volume of the hippocampus in people.It was observed that a healthy balanced diet not only improves cognitive functions, but also allows it to germinate the new nerve cells of the brain.
In addition, a "reasonable" diet associated with a large hippocampus, and the power style was lower.These relationships were even preserved by taking into account other variables, such as the level of education or the level of physical activity.
Proper nutrition is impossible without vegetables and fruits, and contain antioxidants that help protect the oxidative stress hippocampus, another process that contributes to the death of brain cells.
And plant foods are rich in specific vitamins and minerals, the brain necessary for the production of two important means against serotonin and range (gamma-aminomatic acid).This is important because the healthy level of serotonin and Gaba makes us see more optimistic in the world and contributes to peace.What substances are important for our brain?
Minerals and vitamins for the brain: what is your benefit for the body and in which products can be found.
The brain regulates vital functions in the body.In addition, thanks to your work, we can say, perceive information, plan something, make fateful decisions, experience emotions, remember important data, in other words, thanks to this body we achieve your goals.
It is necessary to use a sufficient amount of nutrients, vitamins and minerals to keep the brain in good shape, otherwise, energy and productivity will decrease, fatigue and irritation (and much more) will appear.Discover what vitamins, minerals and amino acids should be consumed for a better functioning of the brain, and in which products are contained.
Triptofan
This is an amino acid that the body rotates 5 atros (5-hydroxytriptophanos), and then serotonin is synthesized from 5 atr.Serotonin favorably affects brain activity, charges us energy and also controls the work of other neurotransmitters.
In its low level, the susceptibility of brain receptors to stress hormones increases.As a result, a sufficiently small trigger to cause a strong stress reaction.
By the way, serotonin, in turn, under the influence of the N-acetythythylyse enzyme becomes melatonin: this hormone helps us fall asleep faster and sleep enough.
Sources:Chia seeds, sunflower seeds, linen seeds, pistachios, coffin nuts, almonds, hazelnuts, soybeans, tofu, cheese, sarracene wheat, bran, sprouted cereals, movies, bananas, avocados, fish (salmon, cod, hanger), meat, eggs, yogurt and shock.
Glutamine
Glutamine (glutamine) is one of the 20 standard amino acids (conditionally irreplaceable), which is a construction block for protein.In addition, glutamine is necessary for the synthesis of the GABA, the most important brake neurotransmitter of the central nervous system, which has a sedative and nootropic effect.GABA feeds the brain, stimulates energy metabolism in nerve cells and increases mental performance.
Sources:Meat, fish, eggs, beans, cinema, cabbage, parsley, beets, sprouted cereals, milk, caste, almonds, pistachios, peanut oil.
Vitamin B6
In stressful situations in the body, the level of vitamin B6 (pyridoxin) decreases, so your reserves are especially important to recover when it is nervous.Pyridoxin not only relieves the nervous system, but also acts as a cafeteria for two important neurotransmitters of serotonin and brain game: it helps the body to convert 5 and serotonin, and the glutamine of amino acids in Gaba.
Thanks to pyridoxin, metabolic processes are activated in the brain, memory, attention improves and, in general, increases mental performance.
In addition, pyridoxin is involved in the production of melatonin (so some of its additives often contain vitamins B), and also helps maintain a healthy function of the adrenal glands, in which the good cerebral function depends.
Sources:Chicken, beef, meat liver, milk, eggs, barley, millet, corn, peas, carrots, beets, cabbage, saved.
Folate (vitamin B9)
It participates in the formation of red blood cells, leukocytes and platelets, regulates blood formation, which means that it plays an important role in the prevention of anemia.But most importantly, folic acid is very useful for future mothers: it plays a colossal role in the mental and physical development of the fetus.
Like pyridoxin, folate helps the brain to convert a triptophanes of food, first in 5 ANT, which is then synthesized in serotonin.Natural folate contained in vegetables and legumes is more effective and useful for us than synthetic folic acid, added, for example, to cereals.
Sources:Leaf vegetables, broccoli, cabbage of Brussels, cabbage cabbage, asparagus, legumes, bananas, pineapples, avocados, oranges, lemons, peanuts, sunflower seeds.
Vitamin B12
Vitamin B12 (also known as cobalamine) plays an important role in the normal functioning of the nervous system, the work of some proteins and the formation of blood cells.Its deficiency can cause depression, fatigue and weakness, which immediately affects the work of the brain.
This vitamin is not synthesized in the human body and enters it together with the food of animal origin.
Sources:Spoxes (mainly a liver), meat, fish, eggs, dairy products;Vegans are recommended to add food enriched with this vitamin (cereals, soybeans, food yeast) to the diet.
Vitamin B12 is sensitive to light, therefore, for example, yeast with this element is best stored at a fresh rhythm of place.
Tiamin (vitamin B1)
Increases load resistance (including mental) and stress resistance, relieves voltage, normalizes sleep and generally has a stimulating effect on the nervous system.
Sources:Brown rice, soy, corn, oats, sarracene wheat, wheat bran, sprouted cereals, nuts.
Magnesium
Almost 48% of Americans lack this element in the diet, in addition, their modest level falls seriously during stress.
Magnesium is the most important mineral that is involved in hundreds of biochemical reactions in the body.Without it, calcium is not absorbed, that the bones need, it is also necessary to exchange glucose, amino acids, fats and the transport of nutrients that are required to produce energy.
Magnesium is important for a good job of cardiovascular and nervous systems.It also has an antiestress effect, has a soothing effect on the brain, thus providing a good dream.
Sources:Fish (especially salmon and half of half), all types of cabbage, zucchini, tsukini, spinach, green beets, mango, anacardos, almonds, sesame seeds, cocoa, chocolate.
Vitamin C.
Vitamin C (ascorbic acid) helps the body to convert the body 5-entry obtained from tripophan in serotonin.In one study, more than 100 people were exposed to a stress factor.For those who took vitamin C, the level of blood pressure and cortisol in the blood faster reached normality compared to those who drank fictitious tablets (placebo).
The largest amount of vitamin C in the body is concentrated in the adrenal glands.But during stress, the reserves of this valuable vitamin are rapidly exhausted, all because Ascorbinka is necessary for the production of cortisol.
The problem is that if vitamin C is not enough, they activate cortisol production, which further improves anxiety.
At the same time, the high doses of ascorbic help to balance the level of stress hormones in the body, and at the same time relieve the brain exhausted by stress.
Sources:Pepper Bulgaro, chiles, tomatoes, all kinds of cabbage (including Sauer White), parsley, spinach, garlic, oranges, grapefruit, tangerines, lemons, strawberries, raspberries, black currants, shelters, feathers, kiwi, pineapple, papaya, melon.
Zinc
The zinc acts as a cafeteria that helps the body convert 5-entr into serotonin.In addition, it was found: a sufficient level of this mineral activates memory and promotes a better absorption of new information, and can also avoid a decrease in cognitive functions in old age.
The largest concentration of zinc in the body is in the hippocampus, the part of the brain where new neurons are formed.
Sources:Oysters, crab meat, platija, half of half, beef, lamb, pork, turkey, chicken, chicken, yogurt, tofu, soybeans, beans, lentils, peas, pumpkin seeds, sunflower seeds, cedar nuts, anacardos, almonds, peanut oil, oatmeal.
Kholin
This nutrient helps maintain optimal brain function.It is metabolized in acetylcholine: the main balancer of the parasympathetic nervous system, which reduces the level of stress hormones in the case of a provocative situation.
Kholin also helps maintain a healthy level of GABA, important for the normal function of the brain.
Sources:Egg yolk, beef, shrimp, wild salmon, cod, broccoli, Col de Brussels, cucumber, zucchini, flax seeds, soybeans, peanut oil, almonds, avocados, chocolate.
Calcium
Not only bone health depends on calcium, but also on our mood.In this case, the lack of this element can lead to greater anxiety.The deficiency of this element is a frequent phenomenon between men and women.Often, the reason for this is the insufficient level of vitamin D, necessary for effective calcium absorption.
Vitamin D is fat -soluble, which means that to learn it (and then calcium), it is important to maintain a healthy level of fat in the body.
Another problem is that fitin and oxallic acids contained in some products (ruibarbo, spinach, legumes, seeds) can inhibit calcium absorption.The vegans, as a rule, eat many more plant products in which there are both acids, therefore, it is they who often risk finding bone fractures than those that regularly have meat and dairy products in the diet.
Sources:Natural yogurt without sugar, cheese, milk, vitaminized soy milk, enriched with calcium, tofu, salmon, sardines, turnips of turnips, white cabbage, broccoli, hazelnuts, almonds, bakery nuts.