What vitamins and minerals, as well as amino acids, are necessary for the brain for normal work.We will also tell you about where they are contained.
Why should you eat right for the normal brain function
The more in the diet of products that increase blood sugar levels, the higher the weight and the faster the hippocampus is reduced.Hippocampus is a 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 that most neurogenesis occurs - the formation of new brain cells.
Remember:Refined sugar, semi -finished products, baking with margarine and other harmfulnesses that help increase blood sugar can cause the same damage to the hippocampus as injury or severe stress.
As a result, the growth of new neurons slows down, the level of serotonin (good mood hormone) is reduced and the level of cortisol (stress hormone) increases.
Study on the effect of healthy nutrition on the brain
In 2015, a study was published, demonstrating the connection between the diet and the volume of the hippocampus in people.It was noticed that a healthy balanced diet not only improves cognitive functions, but also allows you to germinate the new nerve cells of the brain.
In addition, a “reasonable” diet was associated with a large hippocampus, and the power style was less.These relations were preserved even when 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 they contain antioxidants that help protect the hippocampus from oxidative stress - another process that contributes to the death of the brain cells.
And plant foods are rich in cofactors-specific vitamins and minerals, the necessary brain for the production of two important means against stress-serotonin and gamut (gamma-aminomatic acid).This is important because the healthy level of serotonin and GABA makes us look more optimistic at the world and contributes to peace.What substances are important for our brain?
Minerals and vitamin for the brain: what is their benefit to the body and in which products they can be found
The brain regulates vital functions in the body.Also, thanks to his 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 their goals.
It is necessary to use a sufficient amount of nutrients, vitamins and minerals to maintain the brain in good shape, otherwise energy and productivity will decline, fatigue and irritation (and much more) will appear.Let's figure out what vitamins, minerals and amino acids must be consumed for better functioning of the brain, and in what products are they contained?
Triptofan
This is an amino acid that the body turns 5-antr (5-hydroxitriptophanes), and then serotonin is synthesized from 5-antr.Serotonin favorably affects brain activity, charges us with energy, and also controls the work of other neurotransmitters.
At its low level, the susceptibility of brain receptors to stress hormones increases.As a result, a sufficiently small trigger to provoke a strong stress reaction.
By the way, serotonin, in turn, under the influence of the N-acetyltransferase enzyme turns into melatonin-this hormone helps us to fall asleep faster and get enough sleep.
Sources:Seeds of chia, sunflower seeds, linen seeds, pistachios, casket nuts, almonds, hazelnuts, soybeans, tofu, cheese, buckwheat, bran, sprouted cereals, films, bananas, avocados, fish (salmon, cod, perch), meat, eggs, milk, yogurt, and shock.
Glutamine
Glutamin (glutamine) is one of the 20 standard amino acids (conditionally irreplaceable), which is a building 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.The 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, yogurt, cottage cheese, almonds, pistachios, peanut oil.
Vitamin B6
In stressful situations in the body, the level of vitamin B6 (pyridoxine) decreases, so its reserves are especially important to replenish when you are nervous.Pyridoxine not only soothes the nervous system, but also acts as a coffeector for two important neurotransmitters of the brain-serotonin and game: helps the body to convert 5-antr to serotonin, and the amino acid Glutamin into GABA.
Thanks to pyridoxine, metabolic processes in the brain are activated, memory, attention improves, and in general, mental performance increases.
In addition, pyridoxine is involved in the production of melatonin (which is why some of its additives often contain B vitamins), and also helps to maintain a healthy function of the adrenal glands, on which good brain function depends.
Sources:Chicken, beef, beef liver, milk, eggs, barley, millet, corn, peas, carrots, beets, cabbage, bran.
Folat (vitamin B9)
Participates in the formation of red blood cells, leukocytes and platelets, regulates blood formation, which means that he plays an important role in preventing 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 pyridoxine, the folate helps the brain to convert a thriptophanes from food, first into 5-antr, which is then synthesized in serotonin.The 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, Brussels cabbage, kale cabbage, asparagus, legumes, bananas, pineapples, avocados, oranges, lemons, peanuts, sunflower seeds.
Vitamin B12
Vitamin B12 (also known as cobalamin) 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 along with the food of animal origin.
Sources:offal (primarily a liver), meat, fish, eggs, dairy products;Vegans are recommended to add foods enriched with this vitamin (cereals, soybeans, food yeast) to the diet.
Vitamin B12 is sensitive to the light, therefore, for example, yeast with this element is best stored at a cool pace of place.
Tiamin (vitamin B1)
Increases endurance to loads (including mental) and resistance to stress, relieves voltage, normalizes sleep and generally has a stimulating effect on the nervous system.
Sources:Brown rice, soy, corn, oatmeal, buckwheat, wheat bran, sprouted cereals, nuts.
Magnesium
Almost 48% of Americans lack this element in the diet, moreover, its 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, which bones need, it is also necessary for the exchange of glucose, amino acids, fats, and the transport of nutrients that are required to produce energy.
Magnesium is important for good work of the cardiovascular and nervous systems.It also has an anti -stress effect, has a calming effect on the brain, thereby providing good sleep.
Sources:Fish (especially salmon and halve), all types of cabbage, zucchini, tsukini, spinach, beet green, mangoed, cashews, almonds, sesame seeds, cocoa, chocolate.
Vitamin C.
Vitamin C (ascorbic acid) helps the body turn 5-TNTR obtained from tripophanes into 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 came to normal compared to those who drank dummy tablets (placebo).
The largest amount of vitamin C in the body is concentrated in the adrenal glands.But during stress, 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 the production of cortisol, which further enhances anxiety.
At the same time, high doses of ascorbic help to balance the level of stress hormones in the body, and at the same time soothe the brain depleted by stress.
Sources:Bulgarian pepper, chili peppers, tomatoes, all types of cabbage (including white sauer), parsley, spinach, garlic, oranges, grapefruit, tangerines, lemons, strawberries, raspberries, black currants, apricots, plums, kiwi, pineapple, papaya, melon.
Zinc
Zinc acts as a coffeector that helps the body turn 5-TNTR into serotonin.In addition, it was found: a sufficient level of this mineral activates the memory and promotes better absorption of new information, and is also able to prevent a decrease in cognitive functions in old age.
The highest concentration of zinc in the body is in the hippocampus - the part of the brain where new neurons are formed.
Sources:Oysters, crab meat, flounder, halve, beef, lamb, pork, turkey, chicken, yogurt, tofu, soy, beans, lentils, peas, pumpkin seeds, sunflower seeds, cedar nuts, cashews, almonds, peanut oil, oatmeal.
Kholin
This nutrient helps to maintain optimal brain function.It is metabolized into acetylcholine - the main balancer of the parasympathetic nervous system, which reduces the level of stress hormones in the case of a provoking situation.
Kholin also helps to maintain a healthy level of GABA, important for the normal function of the brain.
Sources:Egg yolk, beef, shrimp, wild salmon, cod, broccoli, Brussels cabbage, cucumber, zucchini, linen seed, soy, peanut oil, almonds, avocados, chocolate.
Calcium
Not only bone health depends on calcium, but also our mood.In this case, the lack of this element can lead to increased anxiety.The deficiency of this element is a frequent phenomenon among men and women.Often the reason for this is the insufficient level of vitamin D, necessary for the effective absorption of calcium.
Vitamin D is fat -soluble, which means that in order to learn it (and then calcium), it is important to maintain a healthy level of fat in the body.
Another problem is that the fitin and oxalic acids contained in some products (rhubarb, spinach, legumes, seeds) can inhibit the absorption of calcium.Vegans, as a rule, eat much more plant products in which there are both of these acids, therefore it is they who often risk encountering bone fractures than those who regularly have meat and dairy products in the diet.
Sources:Natural unsweetened yogurt, cheese, milk, vitaminized soy milk, enriched with calcium, tofu, salmon, sardins, turnip turnips, white cabbage, broccoli, hazelnuts, almonds, bakery nuts.