Vitamins and Minerals for Brain

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If you’re a bit ‘twitchy feel about your forgetfulness, you might want to consider some of the best food of the brains in your diet on a daily basis. Your brains is an organ with special dietary needs, and how they feed affects how you think. Who gave you brains is a cholesterol-lowering balanced diet low in saturated fat. Brains foods include foods high in omega-3 fatty acids, shown to maintain brain function and aid in the blood vessels in the brains to erase blocks improve. Along with this, the following healthy foods help the brains functioning optimally.

Vitamins

The thought of affairs reminds people to take supplements to make sure vitamin A, C and E, powerful antioxidants that include to promote and preserve memory in the elderly.

  1. grains and starchy vegetables whole foods, including grains, starchy vegetables (like sweet potatoes) and legumes all contain many B vitamins, antioxidants, trace elements and fiber. These complex carbohydrates digest more slowly than simple sugars, and the blood sugar level to maintain a constant which, in turn, maintains the high energy of the brains for a long period of time.
  2. Green leafy vegetables

Feeding your lists head of AARP in green leaf as food for thought, because they are loaded with folic acid. Folic acid plays an important role in the occurrence of the attacks, which up to 25 percent of dementia cases. Not only that, but folic acid has also been shown that the risk of Alzheimer’s disease.

Fruit and vegetables with dark skin

The Alzheimer’s Association recommends fruits and vegetables with dark skin for their high levels of antioxidants. These include: alfalfa, beets, red pepper, blackberries and blueberries (top), broccoli, Brussels sprouts, cherries, corn, eggplant, cabbage, onions, oranges, plums, raspberries, red grapes, spinach and strawberries.

Celery

Many people think of celery as diet food, but it’s more than that. It belongs to the best foods of the brains because it is a rich source of phytonutrients such as quercetin, which promotes the health of the prostate and the brains.

Water

You may be surprised to see the water in the list of foods from the brains, but it’s really important for the health of the brains. Lumosity.com water is added to the list of foods for brains because it’s important to keep hydrated the brains. If you do not, this can lead to neuronal damage in the long run due to continuous stress hormone levels higher than normal.

Chocolate

Before you get too excited at the sight of chocolate on this list of foods from the brains, it is important to note that dark chocolate is better because it contains epicatechin flavanols and antioxidants. The downside is bitter chocolate taste bitter and most chocolate bars are also loaded with sugar.

Avocado

The essential fatty acids are important for the health and function of the brains. According to the Franklin Institute, avocados are a good source of healthy fats.

Blueberries

Blueberries are also reguarded as food for the brains Psychology Today. These small tasty berry, also known as the “brain berry”, to be considered as a super food when eaten in their natural form. Studies at Tufts University have discovered that adding blueberries to your diet can slow and even reverse age-related decline in the brains.

Coffee

Psychology Today has good news for coffee drinkers. For years, experts have debated whether the coffee is good for you. It is in fact loaded with antioxidants, amino acids, vitamins and minerals. Recent findings show that it is one of the best foods of the brains, reducing the risk of mental deterioration, including diseases such as dementia and Alzheimer’s disease. However, it should avoid drinking coffee loaded with cream, sugar and other chemicals.

Your brains are real guzzlers. As many as twenty percent of your energy is being used by your brains. Is it then surprising that a healthy and appropriate diet for your brains really important? By regularly placing the right foods on your menu you will be able the aging process of your brains and your memory to postpone as long as possible. A memory in good health and in top condition is the result.

Nutrients for your brains

For proper development of your brains and a functioning memory suitable building blocks are needed. Get your brains even before you were born too few of these building materials they will develop less well. Lack of energy also has a negative impact on the health of your brains and your memory. With a lack of energy your memory will function less well and alert. Forgetfulness, and a reduced concentration of this are the result.

A lack of the necessary building blocks for your brains before birth means slower development of your baby

Fatty acids are essential

For the proper functioning of your memory, you have brains need omega 3 fatty acids. These fatty acids promote healthy body cells. A shortage of good fatty acids causes a worse communication between your brain cells and that, in turn, for forgetfulness and a striking lack of concentration. Psychiatric disorders such as depression, Alzheimer’s ADHD, and are becoming increasingly associated with a lack of omega-3 fatty acids.

Tip of the dietitian:

Omega 3 – fatty acids are mainly found in all kinds of fatty fish like salmon, eel, mackerel, sardines, herring and anchovies

Proper diet ensures a healthy memory in later life

Vitamins and minerals

Vitamins and minerals are for your brains and your memory at least as important as your physical health. Your brains and nerve cells have a particular need for vitamin B 1, B 6, B 12, C and folic acid. Your nerve cells are coated with a fatty substance and these vitamins make this protective shell intact. A lack of vitamin B can cause problems with your nervous system. Thus, a deficiency of this vitamin can be combined with an excessive alcohol consumption give rise to the disease, Korsakov.

Recent scientific research also showed that a lack of vitamin C and E dementia in hand work. This vitamin C and E are strong antioxidants. Vitamin C is especially important for the improvement of the quality of your body’s cells. Vitamin B 6, in turn, for the additional production of serotonin, not for nothing called the happiness hormone …

Tips from the dietitian:

Vitamins B 6: mainly present in all whole grain products, beans, dairy products, chicken, turkey and fish species in all.

Vitamin C is mainly provided by citrus fruits like oranges and lemons, and kiwis and strawberries.

Antioxidants: are mainly present in broccoli, spinach, potatoes, oranges, apples and radishes.

Forgetfulness is of all ages, but you can do a lot of it themselves

Minerals indispensable

Just like vitamins, minerals are essential for proper functioning of your memory. Zinc, iodine, and iron are the most important minerals for healthy brains. Especially during growth can problems shortages of these minerals provide a default will lead to a less favorable development of our children.

Tip of the dietitian:

Iodine: is naturally present especially in fish, and to a much lesser extent, in eggs.

Iron: can be found in meat, fish, grain, potato, legumes and beans.

Zinc: is found in meat, cheese, all cereals, breads, nuts, shrimp and mussels.

Potassium: prevents stress. Major suppliers of potassium are especially avocados but also oranges, potatoes, bananas, tomatoes, broccoli, soybeans and apricots.

Not recommended: mainly alcohol and alcoholic beverages. Too much caffeine (coffee, tea, soft drinks) can also be harmful to your memory.