Which is necessary for vitamins and minerals as well as amino acids for the brain for normal work.We will also tell you where they are.
Why should you eat properly for 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 part of the brain that helps to effectively resist stress and regulate our mood and to control the sympathetic and parasympathetic nervous system.In addition, most neurogenesis occurs in the hippocampus - the formation of new brain cells.
Remember:Refined sugar, half -found products, baking with margarine and other skulls that increase blood sugar can cause the hippocampus to damage the hippocampus or strong stress.
As a result, the growth of new neurons, serotonin levels (good mood hormone) and the cortisol (stress hormone) slow down.
Examination of the effect of a healthy diet on the brain
In 2015, a study was published that demonstrates the connection between nutrition and volume of the hippocampus in humans.It was found that a healthy, balanced diet not only improves the cognitive functions, but can also germinate the new nerve cells of the brain.
In addition, a "reasonable" diet was associated with a large hippocampus, and the electricity style was lower.These relationships were also preserved when other variables such as the level of education or the degree of physical activity.
The right nutrition is impossible without vegetables and fruit and contain antioxidants that help protect the hippocampus from oxidative stress - another process that contributes to the death of the brain cells.
And vegetable foods are rich in cofactor-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 contributes more optimistic to us in the world and contributes to peace.Which substances are important for our brain?
Minerals and vitamin for the brain: What is your benefit for the body and in which products you can be found
The brain regulates important functions in the body.Thanks to his work, we can also say, perceive information, plan something, make fateful decisions, experience emotions, remind 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 maintain the brain in good condition.Otherwise, energy and productivity, fatigue and irritation (and much more) will occur.Let us find out which vitamins, minerals and amino acids have to be consumed for a better function of the brain, and in which products are they contained?
Tripan
This is an amino acid that the body 5-antr (5-hydroxitriphaner) turns, and then serotonin is synthesized from 5-antr.Serotonin has a positive impact on brain activity, calculates us with energy and also controls the work of other neurotransmitters.
At the low level, the susceptibility of brain receptors compared to stress hormones increases.As a result, a sufficiently small trigger to cause a strong stress reaction.
Incidentally, serotonin transforms under the influence of the N-acetyltransferase enzyme into melatonin this hormone helps us to fall asleep faster and get enough sleep.
Sources:Chia -Samen, sunflower seeds, linen seeds, pistachios, coffin, almonds, hazelnuts, soy, tofu, cheese, buckwheat, bran, terminated cereals, films, bananas, avocados, fish (salmon, cod, perch), meat, eggs, milk, yogurt and shock.
Glutamine
Glutamine (glutamine) is one of the 20 standard amino acids (conditionally irreplaceable), a component for protein.In addition, glutamine is required for the synthesis of the GABA - the most important braking neurotransmitter of the central nervous system, which has a calming and nootropic effect.The GABA feeds the brain, stimulates the energy metabolism in nerve cells and increases the mental performance.
Sources:Meat, fish, eggs, beans, cinema, cabbage, parsley, beets, germs, milk, yogurt, cottage cheese, almonds, pistachios, peanut oil.
Vitamin B6
In stressful situations in the body, the degree of vitamin B6 (pyridoxin) decreases, so that its reserves are particularly important when they are nervous.Pyridoxin not only soothes the nervous system, but also acts as a coffee for two important neurotransmitters of the brain-wage and the game: helps the body to convert 5-ant in serotonin and the amino acid glutamine into Gaba.
Thanks to pyridoxin, metabolic processes are activated in the brain, memory improves attention and generally intellectual performance increases.
In addition, pyridoxin 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 adjoining greens, which depends on a good brain function.
Sources:Chicken, beef, beef grab, milk, eggs, barley, millet, corn, peas, carrots, beets, cabbage, bran.
Folate (vitamin B9)
Participates in the formation of red blood cells, leukocytes and platelets, regulates blood formation, which means that it plays an important role in preventing anemia.The most important thing, however, is that folic acid is very useful for future mothers: it plays a colossal role in the mental and physical development of the fetus.
Like pyridoxin, the folate helps the brain to convert a thriptophanes out of food, first in 5-antr, which is then synthesized in serotonin.The natural folate contained in vegetables and legumes and legumes is more effective and useful than synthetic folic acid, for example to grain.
Sources:Leaf vegetables, broccoli, Brussels cabbage, cabbage, asparagus, legumes, bananas, pineapple, avocados, oranges, lemons, peanuts, sunflower seeds.
Vitamin B12
Vitamin B12 (also known as cobalamine) plays an important role in the normal function of the nervous system, the work of some proteins and the formation of blood cells.His deficiency can cause depression, fatigue and weakness, which immediately influences 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:Outdover (mainly a liver), meat, fish, eggs, dairy products;Vegans are recommended to add food to diet with this vitamin (muesli, soybeans, food yeast).
Vitamin B12 is sensitive to the light, so, for example, yeast is best saved with this element in a cool place.
Tiamin (vitamin B1)
If the endurance of the loads (including mental) and resistance to stress, relieves the tension, normalizes sleep and generally has a stimulating effect on the nervous system.
Sources:Brown rice, soy, corn, oatmeal, buckwheat, wheat bran, sprouted grain, nuts.
magnesium
Almost 48% of the Americans lack this element in nutrition, and the modest level is serious when it comes to stress.
Magnesium is the most important mineral that is involved in hundreds of biochemical reactions in the body.Without it, calcium is not absorbed what 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 a good work of the cardiovascular and nervous system.It also has an anti -stress effect, has a calming effect on the brain and therefore ensures well.
Sources:Fish (especially salmon and half), all kinds of cabbage, zucchini, tsukini, spinach, beet green, mango, cashewnuts, almonds, sesame seeds, cocoa, chocolate.
Vitamin C.
Vitamin C (ascorbic acid) helps the body to transform 5-tntr from tribophanes into serotonin.In a study, more than 100 people were exposed to a stress factor.For those who took vitamin C, blood pressure and cortisol in the blood came faster than those who drank dummy tablets (placebo).
The largest amount of vitamin C in the body is concentrated in the adrenal glands.In the event of stress, however, the reserves of this valuable vitamin are quickly exhausted - everything is required because Ascorbinka is required for the production of cortisol.
The problem is that vitamin C is not sufficient, activate the production of cortisol, which further improves fear.
At the same time, high Ascorbian doses help compensate for the measure of stress hormones in the body and at the same time calm down the brain exhausted by stress.
Sources:Bulgarian pepper, chilli pepper, tomatoes, all kinds of cabbage (including white sour), parsley, spinach, garlic, oranges, grapefruit, mandaria, lemons, strawberries, raspberries, black currants, apricots, plums, kiwi, pinan danctle, papaya, melon, melon.
zinc
Zinc acts as a coffee sector that helps the body transform 5-tntr into serotonin.In addition, it was stated that a sufficient level of this mineral activates the memory and promotes better absorption of new information and can also prevent the cognitive functions in old age.
The highest zinc concentration in the body is located in the hippocampus - the part of the brain in which new neurons form.
Sources:Oysters, crab meat, flounder, half, beef, lamb, pork, turkey, chicken, yogurt, tofu, soy, beans, lentils, peas, pumpkin seeds, sunflower seeds, cedar nuts, cashewnuts, almonds, peanut oil, oatmeal.
Kholin
This nutrient helps to maintain optimal brain function.It is metabolized in acetylcholine - the main equalization of the parasympathetic nervous system, which reduces the voltage hormones in the case of a provocative situation.
Kholin also helps to keep a healthy GABA measure, which is important for the normal function of the brain.
Sources:Egg yolk, beef, shrimp, wild salmon, cod, broccoli, Brussels Kohl, cucumber, zucchini, linen seeds, soy, 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 increased fear.The lack of this element is a common phenomenon in men and women.The reason for this is often the inadequate level of vitamin D, which is required for the effective absorption of calcium.
Vitamin D is fat -soluble, which means that it is important to maintain a healthy level of fat in the body.
Another problem is that the fitin and oxalic acids (rhubarb, spinach, legumes, seeds) contained in some products can inhibit the absorption of calcium.Vegans usually eat much more vegetable products in which there are both acids.It is therefore risking that they often encounter bones than those who regularly have meat and dairy products in diet.
Sources:Natural unsweetened yogurt, cheese, milk, vitaminized soy milk, enriched with calcium, tofu, salmon, sardines, breeches, white cabbage, broccoli, hazelnuts, almonds, bakers.